You can, too. The first step is to re-evaluate your relationship with food. Recovery from any addiction is challenging, but it can be especially difficult to overcome binge eating and food addiction.
To do this, you have to break the binge eating cycle by:. Avoiding temptation. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
Listening to your body. Learn to distinguish between physical and emotional hunger. Give the craving time to pass. Eating regularly. This only leads to overeating! Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day. Not avoiding fat. Contrary to what you might think, dietary fat can actually help keep you from overeating and gaining weight.
Try to incorporate healthy fat at each meal to keep you feeling satisfied and full. Fighting boredom. Take a walk, call a friend, read, or take up a hobby such as painting or gardening. Instead of eating mindlessly, be a mindful eater. Slow down and savor the textures and flavors. But dieting usually backfires. The deprivation and hunger that comes with strict dieting triggers food cravings and the urge to overeat.
Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning or restricting certain foods, as this can make you crave them even more. One of the most common reasons for binge eating is an attempt to manage unpleasant emotions such as stress, depression, loneliness, fear, and anxiety. When you have a bad day, it can seem like food is your only friend.
Binge eating can temporarily make feelings such as stress, sadness, anxiety, depression, and boredom evaporate into thin air. But the relief is very fleeting. One of the best ways to identify the patterns behind your binge eating is to keep track with a food and mood diary. Every time you overeat or feel compelled to reach for your version of comfort food Kryptonite, take a moment to figure out what triggered the urge.
Write it all down in your food and mood diary: what you ate or wanted to eat , what happened to upset you, how you felt before you ate, what you felt as you were eating, and how you felt afterward. Is it anxiety? Avoidance and resistance only make negative emotions stronger. Dig deeper. Where do you feel the emotion in your body? What kinds of thoughts are going through your head?
Distance yourself. Realize that you are NOT your feelings. Emotions are passing events, like clouds moving across the sky. Sitting with your feelings may feel extremely uncomfortable at first. Maybe even impossible. There are other ways to cope. Even emotions that feel intolerable are only temporary. You can choose how to respond. Sometimes it feels like the urge to binge hits without warning. Accept the urge and ride it out, instead of trying to fight it. Distract yourself.
Anything that engages your attention will work: taking a walk, calling a friend, watching something funny online, etc.
Once you get interested in something else, the urge to binge may go away. The following is a list of 10 nutritional skills for combating emotional eating. Avoid the temptation to over analyze your food. Avoid making choices based on what you previously ate or how you plan to eat. Hiding foods or eating certain foods only when alone occurs when we feel ashamed or embarrassed about our food. No one should be judging your food, least of all you. This produces behaviors of eating that include hoarding, isolation, bingeing along with feelings of shame and guilt.
Portion control and eating honestly in full view of others will deflate these behaviors. Be consistent with your meal times, no exceptions. A baby cries when it is hungry. You may not break down in tears, but eating is not optional. You may not be sensitive to hunger cues, therefore, a regular pattern of eating is your first line of defense against bingeing.
Eat what you want. Balance out your choices. For example, a child may turn to food when they are upset. Over time, the child learns that food helps soothe upset feelings. The disorder may occur when others make repeated negative comments about a person's weight.
It may occur after a traumatic event in childhood, or after restrictive dieting. A person's home environment also can play a role. A person may not have had good role models for eating.
Compulsions often follow obsessions, which reduce anxiety. So obsessive thoughts of low self-worth, being overweight, or dieting can trigger the compulsion to eat. The more weight a person gains, the harder the person may try to diet. Dieting is often what leads to the next binge. People who eat compulsively often do it alone. They often are reluctant to talk about their eating problems.
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