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How to stop binge eating: A comprehensive guide

The National Eating Disorder Association (NEDA) defines binge eating as “eating an unusually large amount of food in a short period of time,” and typically feeling a loss of control during the episode. Binge eating disorder (BED) is recognized as a distinct eating disorder in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). Binge eating episodes are characterized by:

-Eating, in a discrete period of time (within any 2-hour period), an amount of food that is definitely larger than what most people would eat during a similar period of time and under similar circumstances
-A sense of lack of control over eating during the episode (for example, a feeling that one cannot stop eating or control what or how much one is eating)
-Eating much more rapidly than normal
-Eating until feeling uncomfortably full
-Eating large amounts of food even when not hungry
-Eating alone because of feeling embarrassed by how much one is eating
-Feeling disgusted with oneself, depressed, or very guilty afterward

If you identify with any of the above symptoms, you are not alone. It is estimated that 3.5% of American adults will experience BED at some point in their lifetime.

Although binge eating can feel out of control, there are things you can do to stop binge eating and take back control of your relationship with food. Here is a comprehensive guide on how to stop binge eating.

Step 1: Understand why you binge eat

The first step in overcoming any problem is to understand why you are doing it in the first place. There are many reasons why people binge eat, and it is often a combination of factors. Some common reasons include:

-Emotional reasons: Binge eating is often a way to cope withnegative emotions such as stress, anxiety, sadness, boredom, or loneliness.
-Biological reasons: There is some evidence to suggest that certain people are predisposed to binge eating due to genetic factors.
-Environmental reasons: The culture we live in is obsessed with food, and dieting is often glamorized. This can lead to feelings of deprivation, which can trigger binge eating.

Step 2: Address the underlying causes

If you want to stop binge eating, you need to address the underlying causes. If your binge eating is due to emotional reasons, you may need to learn how to cope with your emotions in a more constructive way. This could involve therapy, journaling, or other coping mechanisms. If your binge eating is due to biological reasons, you may need to talk to a doctor or dietitian to come up with a plan to manage your triggers. If your binge eating is due to environmental reasons, you may need to make some changes to your lifestyle, such as avoiding trigger foods, Meal planning, and tuning into your hunger cues.

Step 3: Make a plan

Now that you have a better understanding of your binge eating and the underlying causes, you can start to make a plan to stop. This plan should be tailored to your specific needs, but there are some general things you can do to help.

-Identify your triggers: Once you know what causes you to binge eat, you can start to avoid those triggers or at least be prepared for them.
-Eat regular meals: Skipping meals can often lead to binge eating, so make sure you are eating three regular meals each day.
-space out your food: Eating smaller meals more frequently throughout the day can help to control your hunger and avoid binges.
-Choose healthy foods: Eating healthy foods can help you feel fuller for longer and avoid the sugar highs and lows that can lead to bingeing.
-Avoid dieting: Dieting is often a trigger for binge eating, so try to avoid restrictive diets. If you need to lose weight, talk to a doctor or dietitian about a healthy weight loss plan.
-Exercise: Exercise can help to release endorphins, which can improve your mood and help to avoid emotional binges.

Step 4: Seek professional help

If you have tried to stop binge eating on your own but have been unsuccessful, it may be time to seek professional help. A therapist who specializes in eating disorders can help you understand and overcome your binge eating. If you think you may have an underlying medical condition, such as insulin resistance or polycystic ovarian syndrome, you should talk to a doctor to rule out any possible underlying causes.

Binge eating can be a difficult problem to overcome, but it is possible with the right help and support. If you or someone you know is struggling with binge eating, please reach out for help..Extra resources

Learning to cope with triggers and cravings

When you’re trying to quit smoking, it’s important to be prepared for the unexpected. Learning to cope with triggers and cravings is an essential part of quitting for good.

Triggers are the people, places, things, or situations that make you want to smoke. They can be external (like being around other smokers) or internal (like feeling stressed). Cravings are the intense urges to smoke that come on suddenly and can be hard to control.

Dealing with triggers and cravings can be difficult, but there are some things you can do to make it easier.

1. Identify your triggers and cravings.

The first step is to identify your triggers and cravings. This can be helpful in finding ways to avoid or deal with them.

2. Avoid or remove your triggers.

If you can, try to avoid or remove your triggers. For example, if being around other smokers triggers your cravings, avoid situations where you’ll be around smokers. If you can’t avoid or remove your triggers, try to change how you respond to them.

3. Distract yourself from cravings.

Cravings can be intense, but they usually only last a few minutes. Distracting yourself can help you get through a craving without smoking. Try to find something to do that will take your mind off of smoking, like reading, talking on the phone, or going for a walk.

4. Ride out the craving.

If you can’t or don’t want to distract yourself, try to ride out the craving. Cravings will eventually go away on their own. deep breathing, drinking water, or chewing gum can help you get through a craving.

5. Talk to someone.

If you’re feeling overwhelmed by triggers or cravings, talk to someone who can help you, like a friend, family member, or counselor.

We used mengeredstoo.co.uk to write this article about how to stop binge eating. Click here for more.