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Five Steps to Overcome Binge Eating
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What causes binge eating
- You do a lot of cardio.
- You have been on a caloric deficit for months.
- Your diet is extremely restrictive.
- You target a low amount of calories on a daily basi...
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Go easy on the cardio
Cardio doesn't always necessarily lead to excess hunger or binging.
Some people are more sensitive to large quantities of cardio and are more binge-prone than others. Reducing the amount of c...
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Increase your total calories
Binge eaters tend to aggressively cut calories while leaning on willpower to deal with hunger and lack of energy.
But willpower is limited, so this strategy will backfire.
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Choose a more flexible diet
Practice flexible dieting, which allows you to fit anything into your diet.
You can't beat yourself up for eating something in the "bad food" category if you don't create one in the fir...
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Plan for failure
When you know that you have a diet-breaking event coming up, you can prevent binging by planning to fail.
This way, you create a controlled binge day and that is psychologically differe...
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Use Mindfulness
Each binge is preceded by a psychological trigger.
If you examine your thought patterns, you'll realize that their rationale is completely false; objectively, you've probably never benefited ...
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SIMILAR ARTICLES & IDEAS:
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Key Ideas
Reject the diet mentality
Dieting isn’t sustainable. Quick-fix plans cannot deliver lasting results.
The first principle of intuitive eating is to stop dieting—and to stop believing societ...
Honor your hunger
Eat a sufficient amount of calories and carbohydrates to keep your body “fed” and satiated. Once you learn to recognize these signals in your own body, it becomes much easier to trust your instincts and repair unhealthy relationships with food.
Make peace with food
Give yourself “unconditional permission to eat.”
People realize they don’t really want that food that was forbidden before; they just got caught up in society telling them they couldn’t have it.
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Being in Control
To be in control does not mean restraining. A person who is in control should have the capacity and freedom to self-govern.
Rather than fighting with your body, provide it with an auto...
A Holistic Approach
Accepting that it is ok to make mistakes makes us patient and kind towards ourselves, and keeps us on track with our diet goals, as we understand that our urges to overeat are part of the process.
Instead of obsessing over the 'diet' mentality, it is better to focus on your behavioral changes and new habits, incorporating certain activities in your routine. The focus should be on a healthy and holistic lifestyle.
Eating to Relieve Emotional Discomfort
Eating can be an emotional activity, with deep connections on how our brains and bodies work. Emotional overeaters are:
- Having a feeling of resentment after neglecting one's own needs to appease others.
- Feeling undeserving of their success, with a fear of being shamed.
- Being a perfectionist and being constantly anxious about the possible mistakes.
- Suppressing of all negative emotions.
Overeaters tend to have an 'all-or-nothing' approach oscillating between an all-good diet or an outright unhealthy one, depending on the particular underlying emotion.
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Intuitive eating
Rejects the diet mentality, promotes giving yourself permission to eat without labeling some foods "good” and others “bad,” acknowledging when you’re eating your feelings and accepting the body you...
Making peace with food
It doesn’t mean giving in to every craving; it means getting rid of the idea of “giving in” to “bad foods” altogether. Eat that Oreo when you want it, without any negative emotion attached, and you won’t feel like you need to eat the whole bag.
Respect your fullness
Listen for the body signals that tell you that you are no longer hungry. Intuitive eating is about understanding what foods your body feels best eating, and how to make your own food choices based on your own hunger and fullness