Why binge eating happens and how to stop it
Binge eating is a serious problem that can have a negative impact on your physical and mental health. It can be hard to stop once you start, but it is important to take action to control this behavior. There are a few reasons why people may start binge eating, such as stress, anxiety, or depression. Once you start, it can be difficult to control how much you eat or what you eat. This can lead to serious health problems, such as obesity, heart disease, and diabetes.
There are a few things you can do to stop binge eating. First, it is important to identify the triggers that causes you to binge eat. Once you know what causes you to overeat, you can take steps to avoid those triggers. Second, eat regular meals and snacks throughout the day to keep your hunger under control. It is also important to control your portion sizes and avoid eating high-calorie foods. Finally, seek professional help if you are having trouble controlling your binge eating. Psychotherapy and medication can be effective treatments for binge eating disorder..Read Full Report
Intuitive eating: How to listen to your body and stop binge eating
In 1994, a dietitian named Evelyn Tribole and a registered dietitian named Elyse Resch self-published a book called Intuitive Eating. The book was based on Tribole and Resch’s own experiences with food and their work with clients. It offered a new way of thinking about food and eating that was different from the traditional diet mindset.
Intuitive eating is not a diet. It’s not about weight loss or food restrictions. It’s about getting in touch with your hunger and fullness cues and learning to eat in a way that satisfies you physically and emotionally.
There are 10 principles of intuitive eating:
1. Reject the diet mentality
2. Honor your hunger
3. Make peace with food
4. Challenge the food police
5.Feel your fullness
6.Discover the satisfaction factor
7. Cope with your emotions without using food
8. Respect your body
9. Exercise — feel the difference
10. Let go of the perfect body image
By following these principles, you can learn to eat in a way that feels good to you and meets your physical and emotional needs.
If you’re interested in trying intuitive eating, here are some tips to get you started:
1. Ditch the diet mentality
The first step to intuitive eating is getting rid of the diet mentality. This means letting go of any diet rules you’ve been following and any ideas you have about good and bad foods.
All foods can be part of a healthy diet. There is no such thing as a “bad” food. Eating a food doesn’t make you “good” or “bad.”
2. Honor your hunger
The second principle of intuitive eating is honoring your hunger. This means listening to your body when it’s telling you it’s time to eat.
You might feel hungry when your stomach growls or when you feel lightheaded or tired. If you’re not sure if you’re actually hungry, try drinking a glass of water first. Sometimes we think we’re hungry when we’re actually just thirsty.
3. Make peace with food
The third principle of intuitive eating is making peace with food. This means not labeling foods as “good” or “bad.”
Remember, all foods can be part of a healthy diet. You don’t have to feel guilty for eating a food you enjoy.
4. Challenge the food police
The fourth principle of intuitive eating is challenging the food police. This means challenging the thoughts and beliefs you have about food and your body.
For example, you might believe that you shouldn’t eat certain foods because they’ll make you fat. Or you might believe that you need to eat less because you’re not as thin as you’d like to be.
These thoughts are called “food rules.” They’re often based on diet culture messages that are not true.
5. Feel your fullness
The fifth principle of intuitive eating is feeling your fullness. This means listening to your body when it’s telling you it’s had enough to eat.
You might feel full when your stomach feels uncomfortably full or when you feel like you can’t eat anymore.
6. Discover the satisfaction factor
The sixth principle of intuitive eating is discovering the satisfaction factor. This means finding foods that satisfy you both physically and emotionally.
For example, a food might taste good but not fill you up. Or a food might fill you up but not taste good.
finding foods that satisfy you both physically and emotionally can help you stay on track with intuitive eating.
7. Cope with your emotions without using food
The seventh principle of intuitive eating is coping with your emotions without using food. This means finding other ways to deal with your emotions besides eating.
For example, if you’re feeling stressed, instead of eating, you could try taking a walk, journaling, or talking to a friend.
8. Respect your body
The eighth principle of intuitive eating is respecting your body. This means accepting your body as it is and treating it with care.
This doesn’t mean you have to love your body. It just means accepting it as it is and treating it with respect.
9. Exercise — feel the difference
The ninth principle of intuitive eating is exercise — feel the difference. This means finding an exercise routine that you enjoy and that feels good to your body.
It’s important to find an exercise routine that you enjoy because you’re more likely to stick with it. And it’s important to find an exercise routine that feels good to your body because you’re more likely to respect your body if you do.
10. Let go of the perfect body image
The tenth and final principle of intuitive eating is letting go of the perfect body image. This means accepting that there is no such thing as a perfect body.
Our bodies are all different. And that’s okay.
If you’re interested in trying intuitive eating, remember, there are no rules. You can start with any of the principles and add more as you go. There is no “right” way to do it. Just do what feels right for you.
Visit mengeredstoo.co.uk to learn more about how to stop binge eating. Disclaimer: We used this website as a reference for this blog post.