Binge Eating Help: Strategies for Healthy Eating

     Binge eating is an emotional disorder that is often overshadowed by the more highly publicized eating disorder, anorexia. While generally not as well known, binge eating can pose risks that are just as serious as the more widely recognized anorexia nervosa condition, and can be just as difficult to manage.

In binge eating, an individual feels an overwhelming compulsion to consume large amounts of food, usually in response to a stressful situation in life. Binge eaters are addicted to the food they consume, and often feel powerless to stop overeating. In essence, food becomes the drug which a binge eater abuses.

Some recent studies have indicated that many cases of obesity may be due to binge eating. Because binge eating occurs as a result of stress, experts agree the key to controlling binge eating lies in learning to control the stress that underlies the disorder.

In addition to stress management techniques, including meditation, yoga, self-hypnosis and regular, gentle exercise, many experts also advise binge eating sufferers to adopt a more healthy diet and to learn to avoid the foods that they are most likely to consume during a binge eating episode.
If you suffer from binge eating, the following guidelines may help you develop healthier eating habits that can improve your overall health and wellness.

• Eat a good breakfast. Multiple studies have shown that individuals who eat a good, healthy breakfast are less likely to feel overwhelmed and stressed later in the day. They are also less likely to snack on unhealthy foods midmorning and are generally thinner and in better health overall. By jumpstarting the metabolism first thing in the morning, the body is in a position to continue to burn off calories as the day progresses.

• Learn to identify your food triggers. Many men and women who suffer from binge eating consistently reach for a particular food when they are most stressed. If you know you reach for salty or sugary snacks when you are feeling stressed or emotionally deprived, keep them out of your house and replace them with healthier alternatives. Many binge eaters are also motivated by food texture. In cases where crunchy foods, like chips or crackers, are most often abused, substituting crunchy fruit or raw vegetables can sometimes help to quell cravings.

• Make it easy to snack healthy. By making sure your pantry is stocked with lots of healthy alternatives, you are more likely to choose healthy alternatives when the urge to snack strikes. Keep vegetables cut in bite sized pieces in the fridge, as well as small containers of individual portions of low-fat dip or hummus to make healthy snacking easy.

• Eat often. It may sound counterintuitive, but consuming small meals several times a day instead of large meals three times a day keeps your metabolism active and keeps hunger at bay more effectively. It also helps keep your body and brain chemicals at steady levels, helping you avoid feelings of stress.

• Skip the diet. Binge eating develops from a feeling of being deprived emotionally. Add to that the deprivation of being on a diet, and the likelihood of bingeing increases. Concentrate on healthy eating and moderate exercise, and the pounds will come off naturally over time.

• And speaking of exercise … Moderate, regular exercise – even something as simple as regular walking – can cause a marked reduction in stress levels, according to research. Regular exercise releases “feel good” hormones that act as natural mood elevators to keep stress at bay naturally.

• Embrace rituals. Make mealtime special with candles, flowers, or other attractive table settings that help you de-stress and boost your mood during meals. Turn off the television and focus on the flavors and textures of your food. And always eat at a table – never on the couch or in bed.

• Understand portion sizes. Many individuals eat much larger portions than are required by the body for good health. Typical guidelines advise a healthy portion of protein is equal to the size of a deck of playing cards, and a one-ounce serving of cheese is about the size of a dice cube. When eating at a restaurant, consider ordering an appetizer or small starter salad instead of an entr閑, or borrow from an old dieting trick: ask for a take out container as soon as your meal arrives and immediately pack half of it in the container to take home.

• De-stress before eating. Never sit down to a meal while you’re feeling stressed. Take a few moments to decompress and relax before picking up a fork.

Following these simple guidelines can help you avoid the triggers that can cause binge eating, and can help you develop eating habits that will improve your health and your well-being in the long run.

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