We have all experienced times when we have eaten too much without being particularly hungry, while this is nothing out of the ordinary if you find yourself regularly overeating and feeling powerless to stop the urge, you might be suffering from binge eating disorder. Binge Eating Disorder also is known as compulsive overeating is a disorder in which the person with this disorder eats large quantities of food, which is usually accompanied by the feeling of the loss of control. Many people around the world suffer from this disorder and many have overcome this disorder. Here are some tips to help you deal with Binge eating disorder:
- Don’t Skip your Meals.
Skipping your meals is not known to carry with it any benefits of any kind, instead, it further aggravates your hunger at the end of the day. Ghrelin is the hunger hormone which stimulates your appetite, and it is produced during the time of your meals. So, if you happen to skip any one of your meals, ghrelin is produced in a greater quantity leading you to eat more than what you anticipated. Therefore, it is of utmost importance to consume all your meals at the right time of the day. Eating your breakfast daily at the correct time of the day is very important as it will prevent you from feeling the urge to eat at random times of the day.
- Exclude or Discard Unhealthy Foods.
One simple yet very effective action one can take to deal with your binge eating habits is by excluding or totally discarding away unhealthy foods from your homes and your diet. Many people who suffer from binge eating disorders tend to binge on the unhealthy foods which mostly include junk foods and small unhealthy snacks. They may vary but most common binge food items include chocolates, burgers, pizzas, puddings, sodas, cakes etc. The next best thing to do after discarding unhealthy foods is by replacing them with healthy ones.
- Drink Water.
Time and again studies indicate that many people mistake thirst with hunger and start eating at the smallest instance of thirst. Therefore drinking an adequate amount of water daily will keep your appetite in check and keep you feeling full. This will prevent you from bingeing at the smallest instance of thirst. It is recommended to drink at least 2 litres of water throughout the day to keep yourself hydrated and feeling good. Try to avoid drinking sweetened drinks, carbonated beverages etc. as they may contain sugars and instead trigger another hunger episode.
- Start Exercising.
Exercising is not only for the burning calories but it also prevents you from consuming more calories. How is this even possible you may ask? Studies indicate that when you exercise the hunger-stimulating hormone ghrelin gradually lowers and this leads you to not feeling hungry after a workout. Exercising also clears your head, improves your physical well being and makes you feel good as endorphins; a feel-good hormone is released after every workout. So stick to an exercise routine.
- Eat a Healthy and Nutritious Diet.
Many nutritionists’ and fitness gurus hold the view that having the correct healthy nutrition is the best and most effective way to control your appetite. If you aren’t eating healthy and instead of filling up your body with foods high in sugar, glucose and refined starch, they can have a reverse effect on your blood-sugar levels and causes you to have an even more intense craving. Fibre and protein-rich foods are the way to go to prevent such cravings, as they slow down the metabolism process and also in the process keep your tummy full for a longer period of time. Some foods to include in your diet are Vegetables, Fruits, Whole-grains, Soya-bean, legumes etc.
- Share your Progress and Problems.
Never try to isolate yourself from others even if you are the only one who knows about your disorder. Feel free to open up to a friend or family member and share with them the cause of your disorder, the measures you have adopted, the progress made and the problems you face. This will help others to understand the disorder better, create further awareness and help others suffering from it as well. If you feel like you need further help you can enrol yourself in eating disorder treatment facilities, support groups and attend therapies as well.