© 2019 by Michelle Reed. 

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How to Stop Binge Eating

Updated: May 24, 2019

Binge eating is classed as a mental illness, it's an illness where people experience loss of control when they are eating, and eat large quantities of food all at once. There are a few different reasons why people binge eat, but the important thing is, learning how to prevent it.

Don’t restrict food

One of the most common faults people do when they want to lose weight or stop binge eating, is to restrict them selves from food. They believe that this will help them lose weight or stop them from binge eating. But the truth is, it does the complete opposite. Restricting yourself from eating can cause you to feel hungry, which in turn makes you more likely to think about food, and more like to over eat. Allowing yourself to eat good food with the occasional junk food, gives your body the energy and satisfaction it needs to avoid binge eating. Have you heard of the saying ‘never shop on an empty stomach. The reason for this is your eyes are likely to be bigger than your belly when you are hungry, so you end up buying more, and potentially, buying things you don’t need.

When you wake up in the morning, eat a good breakfast and have a large glass of water. This will fill you up and give you great energy for the day ahead.

Stay hydrated

There are many benefits to drinking water, it helps keep your organs running efficiently, flushes out toxins and helps your body feel good. Another reason among the others to drink water is that it helps you feel full. Sometimes, hunger can be mistaken for thirst. Next time you’re feeling peckish, try drinking a glass of water instead. Lack of hydration can make your body feel weaker resulting in a need to eat more.

Do more exercise

Studies have shown that exercising more helps combat binge eating. There are a few reasons for this. For example, exercising makes you feel good about your body, which may result in you not wanting to binge and waste the exercise you have just done. You will fill guiltier if you binge after exercise. Secondly, when exercising, your body releases endorphins which make you feel happier, and sometimes, binge eating comes from an emotional place to gain instant satisfaction.

See How to Love Yourself

Exercising will replace the need to get instant satisfaction from eating as exercising decreases stress and increases your overall mood, making you less likely to eat more.

Get 8 hours sleep

Sleeping plays an important role in how you feel and how much energy you have for the day ahead. Sleep deprivation is linked to binge eating, A study has shown that shorter sleep patterns were linked with higher than normal levels of the hunger hormone ghrelin and lower levels of leptin (the hormone responsible for fullness). Aim to get at least 8 hours of sleep which will improve your mood overall and help prevent binge eating.

Get support from people close to you

When you are going through tough times in your life, the people that are closest to you can help you feel understood, and can support you through any troubles. This goes for binge eating too. Speak to people about your problem, and they may give you advice or at the very least listen and support you. They may even be going through something similar themselves. Speaking to loved ones is very healthy and can help you get things off your chest. A good support system can also help decrease stress and overall is associated with decreased binge eating. One of the main reasons people binge eat is being they are feeling down or stressed with their life, so they turn to food. But finding comfort in others can prevent the chances of binge eating, and is a lot better for you and your health. You can get support from loved ones, or you can even phone a free eating disorder helpline.

Fill yourself up on good food

If you fill yourself up with good food, you will be less likely to binge eat on bad food. Another common reason people binge eat is because they are just hungry. Instead of reaching for bad food when you’re hungry, reach for something for fulfilling, and that is going to satisfy your hunger more. If you snack on healthy things throughout the day, for example, nuts or chick peas, you will be less likely to crave lots of food, or bad food.

Seek help if needed

If you occasionally binge on a meal out, or when you have gone through a very rough time in your life, then don’t worry about it, forgive yourself and move on. But if this is something you are battling with frequently, then it may be time to seek help. It is OK to seek help, and we all need it sometimes. Your life will be so much more rewarding if you didn’t battle food demons, so go out and get the help you deserve.

Do you have any tips you want to add? Let me know