Learn more about health with this collection
How to handle conflicts
How to identify and regulate emotions
How to develop self-awareness
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.
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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 cardio lessens the urge to binge or makes it disappear altogether.
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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 from giving in to these thoughts.
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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 first place.
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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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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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