How to Reduce Binge Eating

Binge eating is a disorder where you consume large amounts of food in one sitting.


If left untreated, it can lead to weight gain and other health effects. It may be accompanied by purging, which is when one tries to throw up the food they consumed, or use laxatives.


Here are some ways to avoid it.


Eat Regularly, and Avoid Fad Diets


Eating healthy meals can be key to stopping binge eating.


However, some diets that are overly restrictive can lead to binge eating issues.


If you are skipping meals or eating only one type of food, it can lead to you caving in and eating a whole lot of unhealthy foods.


To reduce weight, eat whole foods and eat fewer calories, but don’t restrict your diet too heavily.


And never skip meals. Always eat right with breakfast in the morning, and continue to eat regularly throughout the day. Have three meals, alongside a few healthy snacks as well.


Drink More Water


If you keep having cravings, you may need to drink more water.


When you drink 17 ounces of water before eating a meal, you may eat fewer calories. Meanwhile, if you don’t drink any water, you may end up feeling thirstier, which can lead to binge eating issues.


Fiber Keeps You Full


If you’re always feeling hungry, why not increase the fiber in your diet?


Replacing refined grains with whole grains, or replacing juices with whole fruits, are good ways for you to eat more fiber. Fiber keeps you full for much longer, while simple sugars pass through your body quickly.


Same With Protein


Another food to try? Protein!


Eating protein can keep you full for longer. You can find protein in meat, eggs, nuts, and similar foods. Protein is an essential building block of life, and you may need to eat more if you work out a lot.


Protein, along with fiber, can keep you full for longer. Meanwhile, foods with empty calories and little nutrition can keep you hungry. It’s one of the common sense rules.


Do a Kitchen Renovation


If you are binge eating, it’s important for you to look at your kitchen and see what foods you have.


If you have empty calorie foods, processed meals, or other foods that lack any substance, this can lead to binge eating.


Meanwhile, if you have whole grains, more veggies and fruits, and other foods that can keep you full, you can end up avoiding those cravings.


Make Sure You’re Sleeping Enough


Sleep deprivation can lead to an increase in appetite, which, in turn, can lead to you eating more. This increases your risk of binge eating disorder.


The average adult needs at least 7-9 hours of sleep every night. Getting less may lead to an increase in appetite. If you can’t fall asleep, try relaxing before bed. Don’t do anything to keep you up, and make sure that you don’t use the bed for anything other than sleep and sex.


This may be something you need to talk to a doctor about if you can’t sleep. There are some cases where meditation, lifestyle changes, and making sure that you go to bed and wake up are consistent.


Seek Help


In some severe binge eating disorder cases, you may need to talk to a therapist.


Therapy can teach you techniques to help control cravings and avoid triggers.


If you are concerned with your health, talking to a therapist may be the solution. Binge eating disorder, when left untreated, can have lasting effects.


To get the help you need, click here for more information.