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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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.

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.

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.

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.

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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RELATED IDEAS

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.

How to Break Free of Emotional Eating

greatergood.berkeley.edu

Reject the diet mentality

Dieting isn’t sustainable. Quick-fix plans cannot deliver lasting results.
T
he first principle of intuitive eating is to stop dieting—and to stop believing society’s messages that quick-fix plans can deliver lasting results. 

What Is Intuitive Eating? A Nutritionist Weighs In On This Popular Anti-Diet

health.com

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 have.

A Beginner's Guide to Intuitive Eating

vitals.lifehacker.com

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