What Binge Eating Is and How to Fight It
Many of us have experienced overeating sometime in the past. It’s not that difficult to get caught up in a conversation and to overindulge. Yes, the food is delicious, but also we need to be aware of how much we intake.
Nevertheless, some individuals can’t control it. When we have a period of life that is filled with stress, anxiety or something bad happens, we tend to turn ourselves into something for a relief. Some choose cigarettes, some alcohol, some drugs and some food. The pre-mentioned ways of dealing with certain stuff is a very bad habit. Why do we keep creating them?
First and foremost, our brain is prone to believe that if we can forget about a problem that is bothering us for a certain amount of time, that’s what we need to do. That will help us. That will get us out of this chaos that we’re into.
It’s just the opposite. Even if you forget about it now, it will all return fast when you come back to the normal state. Once you feel how everything is coming back at you, you will want to run away again. And that’s how you get yourself stuck in a cycle of binge eating.
It’s very common nowadays, but it’s not impossible to solve. For starters, let’s get to know this problem better in order to solve it.
About Binge Eating
Binge Eating Disorder is a disease where you eat enormous amounts of food. During that process, you feel hopeless and you can’t stop yourself even if you’re conscious about your current state. It can usually develop during adolescence when most young people start to feel bad about their look. Another reason, as we said before, can be a certain problem.
While you binge eat, you will feel the urge to continue to eat even when you’re full. You might also eat so fast that you can’t register that you’re full or how much you consume. The process of binge eating does not stop there. You can also continue to feel some consequences after you’re done.
You can start feeling depressed, disappointed and bad about yourself. Hence, with that kind of mindset, you will be prone to vomiting, over-exercising, and starving. That way, you will feel like you’re making up for the food that you’ve just eaten.
Yes, binge may provide you with the feeling of comfort, but that lasts only for a brief moment. You will feel like all the stress, anxiety and every problem had disappeared. But, after a short period of time, that will all come back leaving you flooded with regret and disappointment.
It’s possible that you’ll try to hide your condition. By eating in secret, you will only make it worse and feel more ashamed.
This disorder can cause bulimia and obesity. In addition, it can affect your mental and physical health in a big way. It’s like a never-ending cycle. After every binge, you feel worst and you want to consume more food to help yourself to cope with it.
However, if you’re one of those people, you’re not alone. Don’t feel discouraged. There are a plethora of ways that can help you to regain self-confidence and both mental and physical health. You will achieve more self-control and you’ll feel proud that you managed to overcome this extremely hard disease.
Signs, causes, and symptoms
- Inability to control yourself
- Eating fast
- Inability to stop when you’re full
- Eating in secret and hiding food
- Experiencing anxiety that can be relieved only by binging
- Feeling ashamed
- Feeling like you’re not yourself and you can’t control it
- Inability to feel satisfied
- Feeling depressed and guilty after you’re done
- Social pressure
- Parent abuse
- Depression and stress
- Low self-esteem
- Weight problems
- Some health conditions that affect your ability to feel full
Tips to Recover from Binge Eating Disorder
In order to recover from any disease, you need to believe in yourself and to have faith, for starters. It’s a long and difficult process that requires a lot of commitment, dedication, and hard work. Food addiction can be like a drug and a bad habit that is not that easy to break.
You need to create a healthy relationship with food. Think of it like a fuel for your body, not as an emotional relief.
- Remove temptations – Remove foods that trigger you from your surroundings. You’ll be more prone to overeating if you have junk food nearby. By clearing your kitchen out of them, you’ll feel relaxed and you’re less likely to think about binging.
- Distinguish hunger – Don’t eat unless you’re hungry. That may be one of the best approaches to fight binge. If you know you ate recently, give your gut some time to digest food. Your cravings will most certainly pass once you feel satisfied.
- Don’t skip meals – If you don’t eat, that won’t solve the problem. Under-eating and skipping meals will do just the same damage to your body as binge eating. If you let yourself to feel unbearably hungry, you will be more prone to binge eating.
- Don’t avoid fat – Healthy fats can actually make you feel fuller for longer. By eating whole eggs, olive oil and fish you will provide your body with many vitamins, minerals and omega 3.
- Use distractions – When you’re bored, you’re more likely to think about food. Go for a walk, read a book, watch a movie or call a friend. Finding a hobby can help, as well.
- Stay focused – Eat slowly, focus on your food and think about how much you’re consuming. Don’t continue to eat after you’re full. By eating slowly, your body will tell you in time when to stop. Listen to it, enjoy every bite of your food and feel the taste of it.
- Cope with your feelings – Stress, loneliness, depression, and fear can often lead to overeating and binge eating disorder. In order to avoid that, make sure that you talk with someone or just think about the things that bother you. You may feel bad for some time, but it will pass, just like everything does in life. Remember that nothing lasts forever. Every feeling that you may feel right now will pass and it will be replaced with something much better. As soon as you accept your current situation and your feelings, sooner you’ll find a way to deal with them. By pushing them away, you’ll only make them worse and they will come back at you stronger than before.
Don’t run away from your problems. Accept that you have an eating disorder, and now you have solutions to fight it. There are millions of people who suffer from this disease, and you’re not alone. You can try to find a support group online where you can share your problems. That way, you will be more motivated and inspired.
As the days pass by, you’ll feel stronger and more secure. Don’t let temptations around you make you fall off the wagon. Stay strong and talk about your personal issues that trigger you to overeat with someone you trust.
Create healthy habits, start exercising and eat healthily. By eating foods that are loaded with all the necessary minerals and vitamins that your body needs, you’ll feel fewer cravings. Sleep enough and surround yourself with positive people and positive energy. That will significantly reduce stress levels and help you to overcome this period of your life.