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Five Steps to Overcome Binge Eating

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 basis.

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Five Steps to Overcome Binge Eating

Five Steps to Overcome Binge Eating

https://vitals.lifehacker.com/five-steps-to-overcome-binge-eating-1685383468

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Key Ideas

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 basis.

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 cardio lessens the urge to binge or makes it disappear altogether.

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.

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 first place.

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 different from an uncontrolled binge.

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 from giving in to these thoughts.

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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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  • 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.
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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 autonomous control by allowing all kinds of foods back in your life, yet eating consciously, paying attention to your meals, savoring them fully. Being mindful can maximize your pleasure and minimize your eating.

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