10 Ways to Stop Binge Eating
This guest post provided by Heidi_PsyD from http://www.examiner.com/eating-disorder-in-philadelphia/heidi-dalzell
1. Eat When Hungry
This one goes two ways. Many times binge eating is a result of restricting. It’s a viscous cycle: restricting then binging, then restricting because of binging. Gauge physical hunger. If you are hungry, eat. If you are not hungry, ask yourself why you want to eat. Are you feeding an emotion?
2. Eat Mindfully
Take the time to ask yourself what you really want. Many times binging occurs as a result of deprivation. Take time to prepare the food, sit and savor the meal. Make each meal as satisfying as possible. Your body will feel full and satisfied.
3. Slow Down When Eating
Binging generally equates with rapid eating. Give yourself at least 30 full minutes to eat each meal. Put your fork down. This takes practice but will allow time for your body to become aware of satiety cues.
4. Remember that there are No Bad Foods
Don’t deprive yourself of foods you crave — the cravings will just increase, and eventually will binge.Be aware of portion size and eat with moderation. Order appropriately, such as a personal pizza rather than a full-size pizza.
5. Develop Coping Skills
Develop positive coping tools to use for managing emotions. Try exercising in moderation, talking with a friend, journaling, listening to music. It helps you manage your emotions in a more positive way.
6. Eat When You’re Calm
Eating while under stress can lead to binging. Try your coping skills prior to eating. Get your mind off stressful topics.
7. Stop. Ask Yourself Why You Are Eating.
Are you hungry for food or something else?
8. Know that Feelings Are OK
Binging is often a way to stuff feelings. Allow yourself to feel and process your emotions instead of stuffing them down with food. Sit with the feelings, talk about them or journal them. Remember that even feelings such as anger are productive. (Editor’s Note: It is amazing what speaking to a psychotherapist can do!! This is such a help for binge eating!!)
9. Distract Yourself
When you get the urge to binge, tell yourself that you are going to wait 15 minutes. Do something distracting. Often the urge to binge will disappear.
10. Keep a Food Journal
Keep track of food and mood.Notice how you feel before you eat, and how you feel after you eat. With this detail, you will notice what your eating habit and determine why you binge. Do you binge when you stressed? Do you binge when you are happy or sad?
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