Binge eating disorder is characterized as recurrent episodes of compulsively eating excessive food even when not hungry.
Regular binge eating can lead to rapid weight gain, heart problems, diabetes, and other serious health problems.
Fortunately, there are various methods to curb cravings and stop binge eating.
#1. Clear Temptations Out
Certain foods can trigger binge-eating episodes. Having a lot of junk or trigger foods in your kitchen makes it easier to binge.
You can avoid this situation by either not buying your trigger foods. And if you do, do not keep them in your home. You are less likely to binge if your trigger foods are less accessible.
You can also reduce the temptation of binge eating by swapping out processed foods for healthier options you enjoy. A healthier snack option can help satisfy your hunger cravings without making you binge eat.
#2. Plan Your Meals Out
Creating a meal plan can help you stop binge eating as it gives you control over what you're eating.
Planning your meals establishes a regular eating pattern that is easier to stick to, effectively stopping binge eating episodes.
Also, meal planning helps you make meals that are balanced and nutritious. It also helps you practice portion control.
#3. Avoid Skipping Meals
Setting and adhering to a regular eating schedule can effectively stop binge eating.
Skipping meals and restricting calories contribute to cravings and increased hunger pangs, leading to overeating.
Regular eating will help curb the urge to binge eat.
Try to eat at least three meals and snacks a day, no more than 3-4 hours apart.
#4. Increase Your Water Intake
Staying hydrated during the day is a shockingly effective way to curb cravings and reduce binge eating.
You can reduce hunger cravings and eat less by just drinking meals before mealtimes. This helps you full faster, reducing the urge to overeat.
Try drinking water instead if you're feeling hungry and it's not been up to 3-4 hours since you last ate; this may satisfy those cravings and stop binge eating.
#5. Keep a Mood and Food Journal
A food journal is useful for tracking what you eat and how much you've eaten. A mood journal can also help identify emotional triggers that lead to binge eating episodes.
A mood and food journal can effectively help you track the activities before, during, and after a binge episode.
Consistent monitoring will help you identify and stop the factors triggering your binge eating.
#6. Find Someone to Talk To
You can overcome the urge to binge if you share your cravings with someone you trust. Sharing what you are going through with a family member or friend may reduce the likelihood of overeating.
A good support system can reduce stress which can help decrease coping habits like overeating.
In addition to family and friends, reaching out to a support group or binge eating hotline is also beneficial.
Binge eating can be distressing. But you can reduce and eventually stop it by implementing these steps. Book a free consultation with True U Wellness for customized solutions and support that help you mend your relationship with food.