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How To Stop Binge Eating
Binge eating is something that affects a great deal many more people than you would ever believe! Many Americans have symptoms of eating disorders including binge eating. Know that you are absolutely NOT alone!
Most binge eaters tend to be young adolescent or pre-adolesent females. Although there is a rising number of young men with eating disorders as well.
And sadly, most of these are suffering in silence – because of the great shame they feel and the stigma attached to the idea of being though of as a “guts” or a “pig”.
So, how does a person find out if they are classed as a binge eater? Below I have listed some of the major signs of eating disorders:
Signs of Eating Disorders:
- You think about food and eating a lot
- You eat in privacy
- You keep stashes of hidden food
- You often eat even when you are not hungry
- You eat for emotional reasons, i.e. when you are angry, depressed or ticked off for example
- You eat faster than is regarded as being normal
- You eat too much food in a short time
- You eat far more than you need, and often eat so much food that you feel painfully full.
- You feel guilty after you have eaten
Note that eating disorders are not only about how you eat, but the amount you eat and also the speed that you eat. And emotions are a huge part of any eating disorder, whether this is acknowledged by the sufferer or not. If you really want to understand how to stop binge eating, you need to realize this.
How To Stop Binge Eating and Lose Weight
Are You Really Hungry?
Whenever you feel the urge to eat something, stop and ask yourself if you are actually hungry? Ask yourself whether the desire to eat is due to stress or any other emotion you may be feeling?
If you are not really hungry and your desire to eat something is due to stress or negative emotions, then do your best to not eat.
Do something to take your mind off food, such as going for a walk, phoning a friend, put on some great music and dance! It is a great idea to have something planned in advance for when you get binge eating urges.
So think of things you can do to take your mind off food and even write up a list. When you feel the urge to stuff yourself, have a look at your list and see if there is something you can do to get you outside and active and not thinking about eating.
Take Smaller Bites
When you are eating, try putting a smaller amount of food into your mouth and make sure you chew each mouthful thoroughly before swallowing it. When you eat bigger mouthfuls, you will tend not to chew properly, maybe gulp your food down and will therefore eat a lot more.
By taking in smaller mouthfuls, you can concentrate on the taste and flavor of each mouthful. Make sure they are welled chewed (which by the way is great for your digestion) and this will help to slow down your eating and stop you from eating too much.
Think of How You Will Feel
Think about how yucky you will fell if you do eat and over-stuff your tummy. It is really unpleasant and you know that you don’t like that feeling at all.
Remind yourself of how you will feel guilty after a food binge. Too often we only think about the pleasant feelings food provides us. But binge eaters will feel really guilty after a food stuffing session.
When you can’t totally stop your binge cravings, then at least try to see that you are eating good, healthy foods. The best ones to snack on are those foods that don’t give you a whole heap of calories.
So, keep your fridge stocked with healthy snacks such as raw carrots and apples. These two in particular take a lot of eating, so they will do two things for you .. They will slow your eating down and they will also tire out your “chewing apparatus” so you will be less inclined to eat more than you need to.
Use Positive Affirmations To Stop Binge Eating
Affirmations can play a huge part of stopping years of overeating, as well as many other unwanted behaviors. Note that a full month of sticking to any new behavior is required to embed new patterns into your physce, and change a habit or mindset for good.
Regular use of Affirmations can help to re-program your mind and end comfort eating. Choose from the list below or make up affirmations that make sense to you. Also, make sure to visit this page: Positive Daily Affirmations
To use an affirmation, read them out loud every morning three times. Then also repeat them throughout the day whenever you think of it. You can also place written Affirmation stickies around your home, workplace or in your car to remind you.
- I only eat when I am hungry
- I only choose healthy foods
- Eating healthy food makes me feel great
- I only eat for energy and nourishment
- I have the strength to stop comfort eating
- I am in control of what and when I eat
- I love and respect myself
- I am worthy of love
- Having an eating disorder is not my identity
Treatment For Eating Disorders:
If you are struggling to deal with binge eating, then the above tips should be of help to you. If you cannot stop your binge eating by putting these idea into place, then you should get yourself help.
Do not feel ashamed or alone, because there are thousands of others just like you with this problem. And sympathetic and supportive help and eating disorder treatment is readily available to help you.
This page has show you ways how to stop binge eating, but if you need more – do not give up! Search online for local binge eating disorders support groups and also have a look around this website that is a very helpful resource for people with any type of eating problem: http://www.nationaleatingdisorders.org.
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