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How to overcome binge eating

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It is possible to overcome binge eating with two types of strategies-long-term strategies and short-term strategies. Let’s find out how you can stop your binge eating disorder.

Long-term strategies

Learn your triggers

To stop binge eating, you will need to know about your triggers. The triggers may be different for different people but if you know about your trigger, it will be easier for you to understand that very soon you are likely to start binge eating. Find out what feelings, moves, relationships, interactions or anything else drive your urge to binge. You can yourself find out about the triggers or a therapist can help you to find. Then you can find a solution for overcoming that trigger so that it cannot send you on a binge eating spree.

Remove temptations

To stop binge eating, you will need to remove the temptations. Do not keep foods that you like in front of you. When you remove temptations, the possibility and frequency of binge eating will slowly decline.

Follow a regular meal plan

If you are on a regular pattern of eating, you are less likely to go for binge eating. If you are trying to lose weight by dietary restriction or undereating, you are likely to feel hungrier and that may result in binge eating. Following a regular meal plan will ensure that you are not undereating and you are not hungry.

Health is more important than weight

Your focus should be on your health and not on your weight. If you are healthy, you don’t have to worry about being little overweight. Whenever you focus more on your weight, you will try to lose some weight by any means and that can result in binge eating disorder. If you have a desire to lose weight, that can trap you in a bingeing vicious cycle.

Short-term strategies

Know about the danger zone

To stop binge eating, you will need to understand that you are in danger zone and you need to find ways to get out of there. You will need to notice the urge to binge eat, and then only you can do something about it. When you are a very of your moods and anxieties, it will help you to stop yourself from eating more.

Distract

If you can distract yourself, you can delay the urge to binge eat. To go to behavior from urge, you need some time and if you can distract yourself during this time, you will be able to delay your behavior of binge eating. If you can delay it for some time, the possibility of avoiding it will increase to a great extent. You can distract yourself by counting breaths, taking a walk, listening to music, calling a friend or doing anything else which will help you to take your mind away from the food.

Change your mindset

Once you know how to notice the urge of binge eating, find out a few ways to change your mindset. Keeping a list of your top goals and values will definitely help you. These values and goals will help you to restrict, prevent or delay the urge to binge eat. You can also question yourself based on the values and goals to find out whether binge eating will be consistent with them or not.

Stop binge in progress

It is possible to stop a bingeing progress. Even if you have started it, it does not mean that you will have to continue doing it once you realize what you are doing.

References
1. The Wake Up Thinner Program
2. Binge Eating Disorder
3. Eating Disorders Among Adults