No one can resist the pleasure of eating their favorite meal! We all enjoy bingeing on our favorite snacks. There is no turning back once we start binge eating. But how do you stop yourself from binge eating? We will discuss the many methods for preventing binge eating in this article. But first, some background information:
UNDERSTANDING BINGE EATING!
One of the most frequent eating problems is binge eating.
Food is consumed in large quantities in a short period of time. This might happen as a result of a lack of self-control that leads to overeating of a certain food or a variety of food products. In a month, a person can binge eat for a week on average.
Binge eating episodes are what they’re called.
To get healthy, this disorder requires extra attention, lifestyle changes, nutritional counseling, psychotherapy, and drugs.
Binge eating can induce hypertension and diabetes, as well as other health problems such as raised blood pressure and blood sugar levels.
As a result, it’s critical to put a stop to it right away. But how do you do it?
Wait until we tell you.
ROOT CAUSE OF BINGE EATING
To treat a sickness, you must first figure out what’s causing it.
Binge eating can now be classified as either psychological or nonpsychological. The pathophysiology of binge eating has yet to be discovered. Binge eating is the same thing as substance misuse.
Binge eating is caused by increased activity in the medial orbitofrontal cortex and decreased activity in the prefrontal network. The insula is located within the orbitofrontal cortex. Taste, smell, and autonomic regulation are all controlled by this ribbon-like structure in the brain.
Binge eating disorders are associated with an increase in the insula’s level. There is a problem with reward management and the brain’s inhibitory mechanism, resulting in excessive eating desires for products with high sugar and fat content.
Binge eating can also be triggered by a lack of emotional regulation. In addition, a drop in serotonin levels has been linked to compulsive eating in recent research.
PAST HISTORY OF BINGE EATING
The individual must be aware of his or her binge-eating episodes. Weight gain is the result of eating behaviors that lead to the desire to binge eat.
Keep track of your eating disorder’s history, such as:
- When did you start binge eating?
- Recurrence of binge eating episodes
- The number of episodes you’ve seen
- Any use of laxatives to induce vomiting quantity of food consumed
- Emotional tension is linked to binge eating.
- Dissatisfaction with one’s body
- Food intake restrictions during childhood
- The desire to achieve perfection
LOW SELF-CONFIDENCE
The value placed on one’s own body and mind is referred to as self-esteem. Low self-esteem is caused by a distortion of one’s own body image.
This is one of the most common causes of binge eating in patients suffering from anorexia nervosa or bulimia nervosa.
Individuals who are subjected to body shaming as a result of their weight have a tendency to overcontrol their eating habits.
Humans are supposed to fast during the night. Sugary, junk and processed meals are what they eat instead. As a result, the metabolic rate is slowed and fat deposition increases. A “night eating disorder” is another term for this form of binge eating.
HEREDITARY
You’re more likely to have an eating disorder if bad eating habits have run in your family for generations.
Another explanation is that binge eating might be triggered by observing your parents, older siblings, or grandparents overeat.
EMOTIONAL ANXIETY
Binge eating can be triggered by emotional trauma, recent mortality, vehicle accidents, family separation, and childhood bullying for being underweight or overweight.
Anxiety and binge eating disorder (BED) are closely linked and frequently co-occur.
In fact, about 37% of those with BED are also diagnosed with a full-fledged anxiety illness. Binge eating disorder and anxiety are significantly more transactional than a linear relationship model (i.e., anxiety causes binge eating behaviors or binge eating behaviors cause anxiety). They are made up of biological, psychological, and social components.
GENDER
Binge eating is more common in women than it is in males.
Despite the fact that men and women with BED have many parallels in current eating disorder symptoms, we found a number of gender variations in crucial developmental and anatomical variables, as well as associated psychological characteristics.
INSOMNIA
Ghrelin levels rise and leptin levels fall as a result of a poor sleep cycle, frequent awakening after sleeping, and sleep deprivation, resulting in hunger generation.
The possible link between sleeplessness and obesity can be traced back to cells in the hypothalamus region of the brain. They can produce sleepiness and persistent arousal, which can lead to overeating, especially at night, when they are over-activated by stress.
A Columbia University study also discovered a link between insufficient sleep and overeating.
People who suffer from insomnia are frequently drowsy, and when they are sleepy and hungry, they frequently make poor food choices or overeat. This shows that a lack of sleep may increase the likelihood of binge eating.
HOW TO STOP BINGE EATING?
Addiction recovery is difficult, and it’s more difficult when it’s linked to food. Instead, form a bond with your partner based on your nutritional rather than emotional requirements. So, are you ready to put an end to binge eating and establish a healthier relationship with food? Here are a few tips to help you overcome your binge eating disorder.
1] REGULAR WORKOUT SESSIONS
Get up and go! Begin by taking a walk in your neighborhood or at the park. Starting to exercise will assist you in losing weight. Regular exercise, it is also claimed, can help relieve stress, increase energy, and improve mood.
Exercise should be done at a certain time to help the mind avoid paying attention to the impulse to binge eat. Early morning exercises are always excellent for increasing leptin levels in the body and minimizing weight gain.
Physical activity can help you control emotional eating.
Cardio activities are usually uplifting since they raise the heart rate, which increases blood flow throughout the body. Here are a couple of exercises you can do anywhere.
- a brisk walk
- Jogging
- Yoga
- Swimming
- Zumba
- Aerobics
- Cycling.
Regular exercise can help to reduce stress levels, which can lead to overeating. You can burn anywhere from 10 to 20 calories every minute, depending on your body type. Physical activity can help you avoid emotional eating.
2] A RESTRICTIVE DIET IS TO BE BYPASSED
Adopt a nutritious diet instead of a restrictive diet that may drive you to starve and eat unusually huge amounts of food. Skipping meals can cause a sharp drop in energy, which encourages compulsive overeating.
A consistent eating routine must be established—three high-protein, high-fiber meals each day enhance the body’s metabolism. Eating on a regular basis and sticking to a diet plan can help you avoid overeating.
Meal planning aids in determining when you should eat your meal. When three meals are planned, make sure they are separated by sufficient time intervals. Calorie counting is another measure you may take for improved eating habits while doing this.
The meals can be classified into the following categories:
7 to 9 a.m. Breakfast is served from 12 p.m. to 2 p.m. and 7 p.m. to 8 p.m. Dinner
Meal planning might assist you in efficiently addressing your desires. It is possible to practice intuitive eating, which entails only eating when you are hungry.
Staying hydrated will help you break your binge eating cycle; this strategy is known as reducing cravings. You must learn to recognize the meals that may trigger another binge eating session.
3] SLEEP SCHEDULE
Sleep is crucial; an 8-hour sleep is required. A sufficient amount of sleep is required to minimize anxiety and increase energy levels. The hormone leptin, which is responsible for controlling our diet, is affected by sleep.
Consistent practice is required to achieve a regular sleep-wake cycle. Even on weekdays and weekends, this should be followed every day. Try to stick to a regular sleeping and waking schedule.
The room should be calm, chilly, quiet, and dark. A warm water bath can help you achieve a good night’s sleep. Naps during the day should be avoided or limited to 30 minutes. Napping throughout the day can cause you to sleep later at night.
4] MENTAL STRESS
Emotional stress is the name given to a reaction to daily life stressors. Meditation practiced first thing in the morning can help with this. Positive affirmations can help you cope with stress and develop a positive outlook on life.
Yoga is also known for its stress-relieving properties. Here are a few yoga poses that can help you relax.
- Sukhasana – Sitting with an upright spine and open hips can help you feel less tired mentally.
- Balasana- This improves blood flow to the brain while also reducing neck and low back discomfort.
- Paschimottanasana- With frequent practice, the digestive tract can be improved.
- Uttanasana: Relieves sleeplessness, stress, and exhaustion.
- Marjaryasana- Aids in stress relief and emotional harmony.
A few breaks from your usual workdays can also help you relax. Connecting with a support group that can help you with binge eating disorders by providing support, encouragement, and answers to your issues.
Spending time with people who are dealing with similar conditions might be beneficial since they can share their experiences.
Here are few tips that you can follow
5] UNDERSTANDING YOUR FOOD
You should be able to distinguish between unhealthy and nutritious foods. You should also be mindful of food products that can cause you to consume huge amounts of them in a short period of time.
Recognizing and avoiding your binge eating trigger foods, or substituting them with healthier and nutritious alternatives, can help.
Include a meal plan that is high in fiber, protein, whole grains, legumes, and unprocessed foods. It’s also important to stay hydrated because it stimulates metabolism and minimizes food cravings.
It’s also important to take pleasure in every meal you eat. You might stop after a few bites if you slow down and focus on each mouthful rather than on compulsive eating that leads to binge eating.
The development of regular eating habits reduces the likelihood of binge eating.
OTHER CONDITIONS OF BINGE EATING
Along with binge eating, there are many other conditions that need to be ruled out before diagnosing it. The following are a few conditions that share similar symptoms with that binge eating.
- Anorexia nervosa
- Bulimia nervosa
- Emotional eating
- Nocturnal eating
TAKEAWAY MESSAGE
Be comfortable in your own skin. A proper diet and an adequate amount of hydration can stop binge eating.
Although there is no surefire strategy to prevent binge eating if you are experiencing binge eating symptoms, get professional help. Your medical care provider can direct you to the appropriate resources.
If you suspect a friend or loved one has a binge-eating issue, encourage them to adopt healthier habits and get professional help before things become worse.
