How to meal plan and eat to avoid triggering binge eating
disorder
Binge eating disorder (BED) is an eating disorder characterized by recurrent episodes of binge eating. A binge is defined as eating an excessive amount of food in a short period of time (e.g., within 2 hours), and feeling a lack of control over eating during that time. Binge eating episodes are often associated with feelings of shame, guilt, and embarrassment. Binge eating disorder is the most common eating disorder in the United States, affecting about 3.5% of women and 2% of men.
There are a few different ways that people with BED might approach meal planning and eating in order to avoid triggering a binge. First, it may be helpful to avoid having trigger foods in the house. Trigger foods are typically high-calorie, palatable foods that are easy to overconsume. For some people, trigger foods are specific foods (e.g., chips, cookies, ice cream) while for others, any type of junk food can trigger a binge. If you are not sure what your trigger foods are, it may be helpful to keep a food diary to track your eating and identify patterns.
Another approach to avoiding binges is to plan meals and snacks in advance. This can help to prevent impulsive eating and minimize the likelihood of overeating. It may be helpful to pre-portion meals and snacks into individual servings, and to have a plan for what to eat and when. This can also help to reduce the temptation to overeat by having “off-limits” foods in the house.
It is also important to be mindful of your hunger cues and to eat when you are actually hungry, rather than waiting until you are ravenous. This can help to prevent overeating and minimize the likelihood of a binge. When you are hungry, it is important to eat a nutritious meal or snack that will satisfy your hunger without triggering a binge. For some people, this may mean avoiding high-carbohydrate foods or eating smaller meals more frequently throughout the day.
If you have binge eating disorder, it is important to seek treatment from a qualified professional. With treatment, you can learn how to manage your disorder and make positive changes in your relationship with food..Click here for more info
How to overcome the urge to binge eat
No one is immune to the occasional urge to binge eat. Maybe you’ve had a bad day at work, or you’re feeling stressed about an upcoming deadline. Or, maybe you’re just really, really hungry. Whatever the reason, if you find yourself standing in front of the fridge with an uncontrollable urge to eat everything in sight, there are some things you can do to overcome it.
1. Recognize the feeling.
The first step to overcoming the urge to binge eat is to recognize when it’s happening. Pay attention to your body and your emotions. Do you feel an intense desire to eat, even when you’re not hungry? Do you feel like you can’t control yourself once you start eating? Are you eating quickly and without really tasting the food?
If you answer yes to any of these questions, then you’re likely experiencing a binge eating urge.
2. Don’t judge yourself.
Once you’ve identified that you’re experiencing a binge eating urge, it’s important not to judge yourself. This is not a sign that you’re weak or that you have no self-control. It’s simply a sign that you’re human.
3. Find a distraction.
The next step is to find a distraction. This can be anything that takes your mind off of food. Maybe you go for a walk, or call a friend. Maybe you read a book, or take a bath. Whatever it is, make sure it’s something that you enjoy and that will take your mind off of food.
4. Change your environment.
If you can’t seem to find a distraction that works, then changing your environment may be the key. This means removing yourself from the situation that’s triggering your urge to binge eat. If you’re at home, maybe you go for a drive, or take a walk around the block. If you’re at work, maybe you step outside for a few minutes, or go to the bathroom.
5. Eat mindfully.
Once you’ve found a way to distract yourself or change your environment, it’s time to start eating. But, instead of eating quickly and without really tasting the food, take your time and eat mindfully. Chew slowly, and pay attention to the flavors and textures of the food. This will help you to appreciate the food more, and it will also help to reduce the urge to overeat.
6. Don’t beat yourself up.
If, despite your best efforts, you find that you can’t overcome the urge to binge eat, don’t beat yourself up. It’s okay to have an occasional slip-up. Just remember that it’s not a sign of weakness, and that you can get back on track tomorrow.
We used mengeredstoo.co.uk to write this article about how to stop binge eating. Reference.