How to Stop Binge Eating or Emotional Eating
In this episode we will be discussing about emotional eating and binge eating disorder, what it is, what causes it, how you can identify it and also how you stop it. So what is emotional eating? Emotional eating is a state whereby you turn to food for comfort, stress relief or reward rather than to satisfy hunger. Emotional eating can result in binge eating where you are powerless over your food cravings. Eating and drinking is all that you can think about. However, after having all the food during a binge you are overwhelmed with feelings of regret and self-loathing. Binge eating often leads to weight gain and obesity, which only reinforces compulsive eating. Signs of binge eating disorder include:
Inability to control or stop what you are eating
Eating much faster than normal when binging
Eating even when you are full
Eating secretly as you are ashamed about what you eat and also the amount of the food you are eating
Feeling guilty, ashamed and disgusted after eating
What can cause binge eating or emotional eating are:
Food restrictions. Usually when you go on a very strict diet that limits calories and also essential nutrients can result in developing strong cravings. So is also the case if you skip meals. A lot of binge eaters skip meals especially when they want to lose weight and put themselves under the pressure of being thin.
Stress, boredom and loneliness as well as unhappiness and low self-esteem are feelings and emotions that can cause binge eating. Binge eating is a used as a mechanism, a way in this case to deal with all these unpleasant feelings.
Binge eating can be caused by stressful and traumatic events in your past or if you have a family history in binge eating.
How to deal with binge eating or emotional eating.
Eat regularly, avoid skipping meals.
Drink a lot of water and keep yourself hydrated.
Ensure that you include healthy fats, as well as lots of whole grains, fruit and vegetables in your diet. The healthier the diet, the more nutrients you are getting into your body and the less cravings you develop.
Be mindful when eating. Switch any distractions and focus on the food and the flavours.
Introduce an activity or a hobby thus distracting yourself from feeling bored.
Exercise, do yoga and meditate to help you de-stress. Physical activity does wonders to your mental health.
Understand what causes the negative emotions and find a way to deal with them. Example, if you feel lonely, find social/networking groups to join. If you feel depressed, get a pet if you can or spend time in the nature or with friends, or even watch a funny movie.
Don’t be afraid to ask for help. It is ok to ask for help in order to deal with an unpleasant situations.
Build a lifestyle that will serve you and make you enjoy your life, avoid diets and live healthily. Include supportive people and spend more times outdoors. Pet your cat or your dog, if you do not have one pet your friend’s or your neighbour’s pet. So to re-cap, in this episode, we discussed what emotional eating and binge eating disorder is, what causes it, how you can identify it and also how you stop it.
I hope this serves you. Thank you for making me a part of your day today.
I am always grateful for you,