I know how difficult binging can be and how difficult it is to stop. I did some research and found 10 ways to help with binging; so here they are. I hope this helps you!
- Stress management
So as you know stress is one of the many reasons why people binge, therefore being really important that you manage your stress. It is most important that you find an alternative way of handling your stress and overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
- Try and eat 3 meals a day with snacks!
Eating breakfast is so important because it helps jump start your metabolism in the morning. Try and follow breakfast with a balanced lunch and dinner, including healthy snacks in between the meals. Try to stick to scheduled mealtimes because skipping meals can often lead to binge eating later in the day.
- Avoid temptation
As difficult as it may be try and avoid the temptation. I find a good way to do this is by fixing your source of foods. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
- Don’t diet
Deprivation and hunger from strict dieting can trigger food cravings and the urge to eat excessively. Try and focus on eating in moderation. 80% goods and 20% not so good. Sometimes it is better for one to go 100% healthy until they feel confident enough in themselves to allow the junk food. For others they may need to slowly cut out the junk food. However this is not always the case so try and find something that works for you. Also find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Don’t make yourself eat stuff that you don’t like. Enjoying the healthy foods are really important too.
Not only will exercise help you get fitter in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
- Fight boredom
Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening. It is really great to get out of the house, especially on nice days. Getting in the sun and breathing that fresh air is fantastic for lifting moods and relieving stress and also may help prevent binging.
- Get enough sleep
If you’re tired, you may want to keep eating in order to boost your energy. Instead of doing this maybe light some candles, play some music or have a bath and try and relax your mind and body. You should also instead maybe take a nap or try and go to bed earlier.
- Listen to your body
Try and learn the difference between physical and emotional hunger. If you ate recently and don’t have a rumbling tummy, you’re probably are not actually hungry. Give the craving, time to pass. This also includes eating and drinking at appropriate times. Sometimes thirst can act as hunger, so try and drink lots of water. Drinking water also helps fill you up preventing the hunger for foods, eating when bored and hopefully binging.
- Keep a food diary
I find these sometimes are difficult to remain committed too, however some people are really good at doing this. Try and write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating. Writing your emotions about what you feel when you eat may also act as a form of releasing and may actually help you reduce your stress, overall helping with emotional eating.
- Get support
This is so important. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist or you know, you have an entire tumblr/fitblr community that are all willing to help you and will try their very best. I hope I have managed to help in some way but if I haven’t please don’t be discouraged and talk to others because they may know just exactly what to tell you or their advice may apply to you better.
[trigger warning for self harm/depression]
I’ve been self-harming since I was 12. No one ever saw the cuts, so no one knew. It wasn’t until after High School that things escalated and I finally got some help. That was almost 4 years ago. Depression is, as many of you know, like a sink hole. There’s no way to predict where it will show up and when it does it sucks you down into the earth where nothing can reach you.
The scars down the length of my thighs have always been a source of embarrassment for me. My therapist says they’re battle scars, and I’m working so hard to see them as such. I want to get to the point where I can wear shorts in any situation and not worry about what to say to people when they ask.
This is something I’ve lived through. This is something that is a part of me. And this is something you can live through, too. You just have to accept the battle.
In this generation whereby every 1 out of 4 people experience mental problems one point in their life, the stigma is still too high.
It’s never too late to change the road you’re on.