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Tips to Stop Binge Eating
The official definition of binge eating disorder describes a person who:
eats very large amounts of food in a rapid manner within a short period
of time (two hours or so) two or more times a week for a period of six
months or more accompanied by a feeling of being out of control.
Here are some tips for stopping the vicious binge eating cycle which can
occur for many people with eating disorders:
1. Always eat breakfast. Yes, even you have binged the night before!
2. Try to identify the emotions which are triggering you to binge so that
you can learn to recognise and cope with these emotions in a more
productive way.
3. Identify your trigger foods and ensure they are not easily available to
you.
4. Make a list of some non-food rewards which you can treat yourself to
after a binge-free day (e.g. a trip to the cinema, a new book, a manicure)
5. Slow down your eating. Teach yourself to put down your knife and fork
a few times whilst you are eating. Even if you are binging! Teach your
body that you are in control when it comes to food and that you do not
need to turn to an autopilot!
6. For all meals sit at a table with no distractions such as tv or reading
material. Let your body have time to register that you are eating.
7. If you binge, take time afterwards to write down how you feel both
physically and emotionally. Read back over these accounts to help
yourself slowly associate the binge with the negative consequences.
8. Never attempt to restrict your food intake after a binge to compensate.
This will only lead to your body becoming naturally hungry and increase
the chances that you will binge again. Always have the next scheduled
meal after you binge. Yes, you may feel bad, but trust me your body
needs to know there is no point in binging as you are always going to be
there to feed it. 3 meals a day!
9. Have a list of distracting activities (non food-related) ready for
whenever you have the urge to binge - ring a friend, bring the dog for a
walk, watch a dvd...
10. Incorporate gentle exercise (not excessive exercise!) into your daily
routine. Simple activities like house work, walking or dancing to your
favourite music will increase the level of endorphins in your body and
boost your mood.
Hope this helps...
If you have any questions or if I can help in anyway, please let me know.
The official definition of binge eating disorder describes a person who:
eats very large amounts of food in a rapid manner within a short period
of time (two hours or so) two or more times a week for a period of six
months or more accompanied by a feeling of being out of control.
Here are some tips for stopping the vicious binge eating cycle which can
occur for many people with eating disorders:
1. Always eat breakfast. Yes, even you have binged the night before!
2. Try to identify the emotions which are triggering you to binge so that
you can learn to recognise and cope with these emotions in a more
productive way.
3. Identify your trigger foods and ensure they are not easily available to
you.
4. Make a list of some non-food rewards which you can treat yourself to
after a binge-free day (e.g. a trip to the cinema, a new book, a manicure)
5. Slow down your eating. Teach yourself to put down your knife and fork
a few times whilst you are eating. Even if you are binging! Teach your
body that you are in control when it comes to food and that you do not
need to turn to an autopilot!
6. For all meals sit at a table with no distractions such as tv or reading
material. Let your body have time to register that you are eating.
7. If you binge, take time afterwards to write down how you feel both
physically and emotionally. Read back over these accounts to help
yourself slowly associate the binge with the negative consequences.
8. Never attempt to restrict your food intake after a binge to compensate.
This will only lead to your body becoming naturally hungry and increase
the chances that you will binge again. Always have the next scheduled
meal after you binge. Yes, you may feel bad, but trust me your body
needs to know there is no point in binging as you are always going to be
there to feed it. 3 meals a day!
9. Have a list of distracting activities (non food-related) ready for
whenever you have the urge to binge - ring a friend, bring the dog for a
walk, watch a dvd...
10. Incorporate gentle exercise (not excessive exercise!) into your daily
routine. Simple activities like house work, walking or dancing to your
favourite music will increase the level of endorphins in your body and
boost your mood.
Hope this helps...
If you have any questions or if I can help in anyway, please let me know.
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