Determine what triggers your binge eating.
Binge eating disorder is characterized by periods of uncontrolled, excessive eating followed by feelings of guilt, shame and distress. Binge eating episodes typically involve eating much more food than a person would normally eat in a similar time period and feeling unable to control their eating. People with binge eating disorder often eat even when they’re not hungry and continue eating until they’re uncomfortably full.
There are a number of possible triggers for binge eating episodes, including:
• Emotional distress: Binge eating episodes are often triggered by negative emotions such as anger, anxiety, sadness, boredom or loneliness. For many people, food provides temporary relief from these feelings.
• Dieting: dieting or restricting your food intake can lead to feelings of deprivation, which can trigger a binge.
• Food cues: the sight or smell of certain foods can trigger a desire to eat, even if you’re not hungry.
• boredom: if you’re not engaged in a meaningful activity, you may be more likely to turn to food for entertainment or comfort.
If you’re struggling with binge eating, it’s important to seek professional help. Therapy can help you identify and address the underlying causes of your binge eating, develop healthy coping strategies and make lifestyle changes to support your recovery.Original source
Practice portion control.
Portion control is defined as the practice of eating only as much food as one wants or as less food as one wants. This technique can be applied to all foods, whether they are cooked at home or purchased pre-packaged.
The benefits of portion control are that it can help with weight loss or maintenance, as well as reducing the risk of developing obesity or other chronic health conditions such as heart disease, stroke, and type 2 diabetes.
When trying to lose weight, many people find that portion control is an effective approach. This is because it can help to reduce the total amount of calories consumed. For example, if someone was to eat a large plate of food, they may end up consuming more calories than if they had eaten a smaller plate of food with the same types of foods.
Portion control can also help to control hunger levels. This is because when people eat smaller portions, they are more likely to feel satisfied after eating and less likely to experience hunger cravings later on.
It is important to note that portion control is not about cutting out all foods or eating only certain types of foods. Instead, it is about finding a balance that works for you and eating the right amount of food for your individual needs.
There is no one-size-fits-all approach to portion control. The amount of food that is considered a “portion” will vary depending on a person’s age, weight, height, activity level, and other factors.
However, there are some general guidelines that can be followed when it comes to portion sizes. For example, the United States Department of Agriculture (USDA) recommends that adults eat no more than two to three ounces of protein-rich foods per day.
They also recommend that adults eat four to six 1/2-cup servings of fruits and vegetables per day.
When it comes to grains, the USDA recommends that adults eat six to eight ounces per day. And, when it comes to dairy, they recommend that adults eat two to three cups per day.
Of course, these are just general guidelines and it is important to listen to your body’s cues when it comes to how much food you need.
If you are still unsure about what portion sizes are right for you, there are a number of resources that can help, including portion control plates and apps.
Portion control is a tool that can be used to help with weight loss or weight maintenance. It can also help to reduce the risk of developing obesity or other chronic health conditions. If you are unsure about what portion sizes are right for you, there are a number of resources that can help.
We used mengeredstoo.co.uk to write this article about overcoming binge eating. Full Article.