How to Recover from Habitual Binge Eating
Get rid of unhealthy food around the house.Do not stock your pantry with junk and ready-to-eat foods., Stay active and avoid boredom.Binge eating is sometimes used to fill the vacuum in your time, even if you are not hungry., Eat a healthy diet...
Step-by-Step Guide
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Step 1: Get rid of unhealthy food around the house.Do not stock your pantry with junk and ready-to-eat foods.
These foods are usually unbalanced and very high in calories, carbohydrates and sugars.
Make a conscious effort fill your kitchen with healthy eating options.
Prepare your own food and eat fresh.
If you have to prepare your food, it will require a conscious decision to make a meal instead of just grabbing a bag of cookies or pint of ice cream and eating without thinking.
Be sure to throw out junk foods from secret stashes. -
Step 2: Stay active and avoid boredom.Binge eating is sometimes used to fill the vacuum in your time
When you find yourself idle, get out of the house, walk your dog, take a stroll to the nearby park, or go biking around the neighborhood.
Boredom can breed unhealthy cravings for food.
Regular exercise will also improve resilience and help you more effectively manage stress. , Avoid skipping meals and choose foods that have lots of nutritional value.
Eat a healthy breakfast and follow it with a balanced lunch and dinner.
Top it off with a nutritious snack.
Eating right throughout the day can control unhealthy cravings for food.
Keep a food journal to help you identify when you are eating for emotional reasons and make healthy food choices., Keeping track of what you eat and behaviors that accompany eating will help you become more mindful of your eating habits.
This will further help you to make healthy changes to your eating behavior.In addition to tracking what and how much you eat, also include information about your mood, whether you eat alone or with others, what other activities you engage in while you eat, time and location.This will give you insight into complex eating behaviors.
Create a grid with column labels to make sure you include as much behavioral information as possible. , A large percentage of people who suffer from eating disorders also suffer from anxiety disorders.
This suggest anxiety may be a major contributing factor to disordered eating..
You may find stress is a trigger for your binging behavior.
Effective stress management will help to reduce the incidence of stress induced binges.
Try joining a local yoga class.
Most yoga classes incorporate mindfulness and a variety of breathing techniques. , Sleep disturbances may be related to eating disorders, particularly those involving binge behavior.
Some chemicals that affect appetite also play a significant role in regulating sleep.Developing a regular sleep pattern may help to regulate hormones and other chemicals that affect appetite.
Create sleep rituals to condition yourself to develop a healthy sleep pattern.
Set a bedtime and prepare for bed the same way every night.
Over time, this may help you to feel sleepy when you begin your bedtime routine.
Avoid daytime napping.
Napping will likely make falling asleep at night more difficult.
If you feel tired during the day, try to push through your sleepiness until a reasonable bedtime. -
Step 3: even if you are not hungry.
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Step 4: Eat a healthy diet.
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Step 5: Keep a food diary.
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Step 6: Practice deep breathing to relax and manage stress.
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Step 7: Get quality sleep.
Detailed Guide
These foods are usually unbalanced and very high in calories, carbohydrates and sugars.
Make a conscious effort fill your kitchen with healthy eating options.
Prepare your own food and eat fresh.
If you have to prepare your food, it will require a conscious decision to make a meal instead of just grabbing a bag of cookies or pint of ice cream and eating without thinking.
Be sure to throw out junk foods from secret stashes.
When you find yourself idle, get out of the house, walk your dog, take a stroll to the nearby park, or go biking around the neighborhood.
Boredom can breed unhealthy cravings for food.
Regular exercise will also improve resilience and help you more effectively manage stress. , Avoid skipping meals and choose foods that have lots of nutritional value.
Eat a healthy breakfast and follow it with a balanced lunch and dinner.
Top it off with a nutritious snack.
Eating right throughout the day can control unhealthy cravings for food.
Keep a food journal to help you identify when you are eating for emotional reasons and make healthy food choices., Keeping track of what you eat and behaviors that accompany eating will help you become more mindful of your eating habits.
This will further help you to make healthy changes to your eating behavior.In addition to tracking what and how much you eat, also include information about your mood, whether you eat alone or with others, what other activities you engage in while you eat, time and location.This will give you insight into complex eating behaviors.
Create a grid with column labels to make sure you include as much behavioral information as possible. , A large percentage of people who suffer from eating disorders also suffer from anxiety disorders.
This suggest anxiety may be a major contributing factor to disordered eating..
You may find stress is a trigger for your binging behavior.
Effective stress management will help to reduce the incidence of stress induced binges.
Try joining a local yoga class.
Most yoga classes incorporate mindfulness and a variety of breathing techniques. , Sleep disturbances may be related to eating disorders, particularly those involving binge behavior.
Some chemicals that affect appetite also play a significant role in regulating sleep.Developing a regular sleep pattern may help to regulate hormones and other chemicals that affect appetite.
Create sleep rituals to condition yourself to develop a healthy sleep pattern.
Set a bedtime and prepare for bed the same way every night.
Over time, this may help you to feel sleepy when you begin your bedtime routine.
Avoid daytime napping.
Napping will likely make falling asleep at night more difficult.
If you feel tired during the day, try to push through your sleepiness until a reasonable bedtime.
About the Author
Teresa Harris
A passionate writer with expertise in pet care topics. Loves sharing practical knowledge.
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