HOW TO STOP BINGE EATING: 3 BEST TIPS “BarexBrave”
In this article I’m going to explain what binge eating disorder is and what you can do to stop binge eating. It’s a topic that really isn’t discussed enough, yet so many people I know suffer from this.
What is Binge Eating disorder?
This can be a crippling disorder and one which makes people feel as though they have failed. They don’t really understand why this is happening and why they can’t control it. If you have ever had a binge then you will know the intense power that comes over you. There is NO stopping you from eating the foods that are in front of you — you feel out of control and as if something else has taken over your brain. It’s a pretty weird and surreal feeling.
I used to suffer from binge eating as well as bulimia so I know this all first hand. What I also know, is that it doesn’t have to stay this way. I have a range of different tips and advice to give you from things I have learnt through my studies and my practices.
We’re going to start on the surface and then dig a little deeper. You will feel a sense of ‘ahuh’ depending on where you are at in this crazy binge eating cycle.
Let’s get into 3 topics that will help you stop binge eating:
1- Macronutrient Balance:
The first thing I want to suggest is that you get your diet looked at to make sure you aren’t lacking in a main nutrient. If you are lacking in either of the main macro’s (carbohydrates, protein and essential fats) your brain will send signals of ‘hunger’ so that you keep eating until you have received the nutrients that it’s after Now the problem is, when we binge on the foods that don’t contain the nutrients that you are lacking in, the binge could continue each day until it has what it needs.
If you are someone that fears fat or fears carbs then I can guarantee if you are restricting yourself from these main macronutrients AND you are a binge eater, this will be the most effective place to start.
2- Meal Timing:
Now, let’s have a look at the times in which you eat throughout the day. If you have skip breakfast or have a small breakfast and then you have a tiny lunch, I will immediately presume that you are binge eating in the night. You are causing your body to feel ‘starved’ and therefore the binge is being brought on BY the body to get the nutrients that you are depriving it of throughout the day.
Around breakfast and lunch time is when our bodies are at their ultimate calorie burning capacity and it is when we have the fastest metabolism. Make use of this! If your meal timing is out, then have a go at changing it up by including breakfast in your routine and increasing your lunch size. This might just be the key you are looking for to on how to stop binge eating.
3- Speed at which you eat & presence:
Are you a fast, moderate or slow eater? Eating fast puts your body in a low level stress response. It will take the brain a longer time to process the food that you are eating and therefore the brain will continue to send these hunger signals which cause you to overeat. Have you ever heard someone say ‘it takes 20 minutes for you to feel full — this is absolutely right! The brain is amazing and complex but it also needs relaxation and presence. Slow down! Savour your meal, taste the flavours and chew more.
Being present when you eat is also a major factor that influences our body in a similar way that fast eating does. Who has ever eaten a bag of chips while watching TV? Next minute you look down and have eaten the whole packet without even realizing. Again, when the brain is distracted it can take a longer time to process what you are eating and therefore will keep sending signals for you to keep eating, until it has caught up.
I urge you to always set aside time for meals and snacks. Be present when you are eating and really focus on the food.
If you are a binge eater I would be addressing the above three issues first! If these three issues aren’t a problem for you then you may have to work deeper.
Journalling to help understand binge eating
I want you to ask yourself some questions and write down the answers — doing this may help to give yourself a better understanding of what’s going on.
Save this image as a reminder
I want you to realise that our bodies are always seeking balance. It is constantly working to keep us level. In some cases binge eating can be a way of balancing out areas where you are in tight control. I want you to think of any areas in your life that you might be in tight control — relationships, school, work, money, diet. The binge eating may actually be a way of telling you to let go and relax a little. We can’t control every situation and it takes a shit load of energy to do so.
So instead of wasting all of this energy trying to control what everyone else is doing or trying to control every aspect of what YOU are doing. I want you to learn to let go. If you can’t let go I want you to play with different strategies that assist you in the process of letting go. Maybe it means you need to do more meditation, maybe it means you need to let your boyfriend go out on a boys night and TRUST that everything will be fine, maybe it means that you CAN have pleasurable foods in your diet without getting ‘fat’ and by including a sneaky treat hear and there allows you to feel happier and more relaxed.
In order to binge the body MUST BE in a stress response. You cannot binge unless you are in this fight or flight state (decreased digestion, decreased metabolism, increase of our stress chemicals insulin and cortisol)… So relax a little. A binge is a message. A binge is a symptom for other areas in our life that needs focus!
You are not ‘weak’, and you are not alone.
You just need to do self reflection and get to know yourself a little bit more. The more questions we ask ourselves, the better we understand what’s happening and where our focus needs to be.
I really hope this has helped someone in some way look at and approach their binge eating from a different perspective. Learn what your binge is trying to tell you, there is always a devine message.
I have recorded a few podcasts on how to stop binge eating, so if you would like to listen just click the podcast section in the header above or click here and SUBSCRIBE to my Podcast.
Originally published at https://www.barexbrave.com on October 16, 2019.