Binge eating is a serious problem that many people go through. Unfortunately, binging isn’t something that can be easily corrected due to the nature of which it is born. Binging isn’t something brought about by hormone interaction or a physical need for food, per se; it comes from an emotional place.
Bingeing Is A Serious Eating Problem
To that end, binging can be extremely hard to correct. You may be following a plan to the letter, experiencing success, but any emotional trigger can easily send you on a bender where binging becomes your second nature.
Sure, you’ll feel guilty afterwards. You probably always do. But the mind isn’t in the clearest state when people binge eat. Binging or compulsive overeating are signs of emotional disturbance and need to be handled day to day as if they’re diseases. In some opinions, they are.
Tips to Control Binge Eating
Reconcile with the reality of your food situation
First and foremost, understand that you have a problem and that you’re a binge eater. Once you understand that it’s not just some ordinary slip-up or some one-time thing, you can start to come to terms with the fact that you have a problem.
Why is this important? It all has to do with that one important factor that will allow you to move on and correct the issue – forgiveness.
In order to stop binging, you have to accept yourself and realize that you have the power to change. In order to proceed along that path, you will need to forgive yourself and reconcile the fact that you have a problem and it’s okay now because the solution is coming.
Don’t avoid food
Many binge eaters make the mistake of avoiding foods. This is a bad idea. Sure, you want to focus on moderation. You want to try to eat smaller meals more frequently throughout the day instead of huge meals on a binge. You want to limit your fats, carbs and overall calories. But you don’t want to try and take on any change through the “cold turkey” approach.
If you’ve heard that heroin users and alcoholics have high relapse rates, then you haven’t seen anything until you’ve seen a binge eater go at a plate of food after a few days of trying to avoid it altogether.
Find ways to cope without overeating
You will need to find different ways to cope here. For people with legitimate—read: globally recognized—mental disorders, certain safety nets are put in place for a sense of normality. For example: a person suffering from panic disorder or OCD might have something they do to deflect any stir of emotions.
This can be as simple as speaking to a friend, jumping in the shower, taking the dog for a walk, etc, etc. The idea here is to spin your emotions out of the negative realm and into the positive. And remember, bingeing is not a solution to weight loss either.
Let out your feelings to avoid bingeing
If you’re feeling down in the dumps about anything, feeling like you’re fed up, then you’ll need to let these emotions out so they can be processed. Keeping everything bottled up is going to eat away at you until you find yourself chin deep in a plate of food, binging the night away.
More often than not, dealing with emotional issues will bring the root cause of binging up to the surface and help you to do away with it once and for all.
Don’t Focus on Food
If you’re thinking about not binging, then you’re probably going to eventually binge. Although it may seem a little backwards at first, it actually makes perfect sense. When we dwell on thoughts for periods of time, we’re actually giving them power. And when they have power, they can take us over.
It’s always mind over matter, whether you realize it or not, and it can manifest itself in negative ways even more quickly than in positive ways.
Count to ten when you feel the urge to binge eat
By ten here, we mean ten minutes. When you feel the urge to rush out into the kitchen and raid the fridge, look at the clock and take a seat. Force yourself to wait ten minutes, possibly longer, and use this time to assess the situation.
Overall, breaking the cycle of binge eating is going to be a tough process. If you fall off the horse, you’ll have to get back up again and ride it immediately. When you binge, you’re most likely going to catch yourself doing it. Just stop when that happens and start the steps over. The more important factor is that you’re taking steps not to do it.