I know when I was trying to lose weight, emotional eating was a real issue for me.
It goes without saying that unless emotional eating is curbed it will wreak havoc with your weight loss efforts.
Most of us have had times where we have just eaten way too much; but binge eating is when excessive amounts of food are frequently consumed in a short amount of time and often uncontrollable.
Binge eating can be linked to emotional triggers such as feeling stressed or overwhelmed and is often accompanied by other conditions, such as depression and can lead to isolation. Developing a strategy for managing binge eating that is specific to your needs and addresses the background behind why you binge is key to successfully kicking this destructive habit.
Here are 8 strategies to help you win the battle of the binge:
- Manage stress – one of the most important aspects of controlling overeating and bingeing is to find alternate ways to manage stress and other overwhelming feelings.
- Eat three meals and healthy snacks – eating breakfast jump starts your metabolism in the morning. Follow this with a balanced lunch and dinner with healthy snack in between.
- Avoid temptation – you’re much more likely to overeat if you have junk food, desserts or unhealthy snacks in the house. Clean out your fridge and house and remove temptation.
- Stop dieting – the deprivation and starvation of strict dieting can trigger food cravings and the urge to overeat or binge. Focus on everything in moderation instead.
- Fight boredom – instead of snacking when you are bored, distract yourself. Take a walk, call a friend, read a book or take up a hobby.
- Get enough sleep – if you’re tired, you may want to keep eating to boost your energy. Take a nap or go to bed earlier instead.
- Listen to your body – learn and distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, chances are you are not really hungry.
- Keep a food diary – write down what you eat, when you eat and your feelings when you are eating. You may see patterns and make connections between your moods and eating.