Eating disorders are toxic in the long run and derive from multiple issues. One of the popular methods in avoiding such disorders is to maintain healthy behaviours and attitudes regarding body weight and shape.
In fact, consuming a lot triggers from both emotional and physiological factors. Eating, itself includes not only the nutritional value of foods and sensory elements for the energetic preservation of the body but includes feelings such as when, how, what is eaten. Therefore, consuming is about modifying and applying strict self-discipline behaviour which can impact either positive or negative changes during the phases of life.
In fact, both the males and females are prone to this. It is not uncommon for anxiety disorders, drug abuse or even depression to co-relate with eating disorders. Like other illnesses, eating disorders are treatable and are not made up illnesses. Even though an eating disorder is a condition which is very serious, it is never late to start treatments or even support others who go through it.
What’s intriguing is that self-control is a hassle for a majority of the people especially when we mention about food. Consuming in one go or eating a lot of calories in a single day are some usual habits which can be difficult to cut out. However, as time progresses, eating a lot can cause extreme weight gain and can even place harmful risks such as chronic diseases such as heart disease or even diabetes. Moreover, it can prevent you from completing your wellness and health targets and can even impact your emotional state negatively. Despite it being a tough circle to break, there are ways to reduce and eliminate this unhealthy habit permanently.
7 Methods to Reduce Binge Eating Disorder
Eradicate all sorts of distractions
Regardless of you eating your lunch in front of the computer or even gulping down chips while you watch your shows, eating food when distracted is a common scenario for a majority of the people.
Despite its harmless nature, it still can cause you to overeat a lot.
There have been studies which prove that being distracted when eating a meal can lead to people to consume additional calories of that particular meal. Moreover, it also leads to consuming more food later on the same day compared to those people who only paid attention to the food they ate.
Be aware of your weaknesses
Noticing which foods that give you a hard time in limiting can enable you to try to decrease your overeating chances.
To demonstrate, let’s assume you tend to eat ice cream every night, you can stop storing ice cream in order to reduce or eliminate the chances in eating ice cream at all in the first place.
You can prepare out multiple healthy options such as hummus with veggies, sliced apples and other raw fruits to support you in making much better alternatives when you are longing for a delicious treat.
Even so, another tip which can be beneficial is to hide snack foods such as chocolates, chips and candy out of sight so that you can resist the urge to take a bit of these any time you feel like having it.
Avoid banning all your special foods
Keeping an all-so-strict eating pattern will lead you in cutting out all your special foods which can make you more deprived and tempted to eat on all the prohibited food.
Diets which tend to dwell more on unprocessed foods are recommended however making space for tasty treats time-to-time are healthy.
Creating short-term promises such as never touching another piece of chocolate, an ice cream scoop or even a pizza slice is definitely not realistic for a majority of the people.
However, you should focus on offering your body with nutritious and healthy food along with giving some freedom to yourself in order to enjoy a treat every now and then.
Do not eat from containers
Consuming ice cream right out of the carton, eating snacks out of the packet or even takeout treats straight from a bag can lead to consumption of more food than you actually need.
Instead, you can take out a fraction of the single serving into a bowl or plate in order to monitor the number of calories you are taking in.
In order to train the eye, try to measure out different serving sizes for a maximum of two weeks till you get to know on how regular a portion might be.
Reduce stress levels
It is proven that stress can lead to overeating. Therefore it is important to find methods in order to control different stresses in your life.
Chronic stress can lead up to rise in cortisol levels which are a hormone that certainly elevates appetite levels. Research even shows that being super stressed can cause overeating, binge eating, weight gain and increased hunger.
Try mindful eating
Developing mindful eating methods is one of the ideal ways to avoid overeating.
Practising mindful eating emphasizes the crucial notion of being aware of your present senses, thought and emotions and trying to be present at the moment when eating food.
A majority of the studies have proven that mindful eating is beneficial to decrease emotional eating, behaviours and overeating.
Eating slowly, chewing completely, taking in smaller bites, loving your food and being presently aware of your senses are all basic practices within the mind which you can integrate into your daily schedule.
Maintain a food diary
Monitoring track of what you consume in a journal or even in a mobile app can prevent overeating.
There have been studies which prove that ‘self-monitoring techniques’ such as maintaining a food journal can help aid in losing weight.
In addition, keeping a food diary can enable you to be aware of scenarios when you are more likely to binge eat including those foods you want to eat
The Bottom Line
There are lots of people in this world who struggle with overeating issues. However, there are different methods of which you can take control of your desires and improve eating habits. To demonstrate, you can add in protein to your food, try out techniques which encourage mindful eating and even decrease stress levels.
Even visiting healthcare professionals such as registered dietitians, doctors or psychologists, doctors can be beneficial in guiding and counselling in order to support and get you right on track.
Truly, overeating is a tough habit to die easily but you can definitely do it and succeed. Use these tips in order to improve yourself in creating a much enhanced healthy routine and ensure to try out professional support if needed.