7 Tips to Stop Binge Eating

Written by Dr. Veena Madhankumar and medically reviewed by iCliniq medical review team

A typical binge eating disorder is characterized by the following:

  • Continuous cravings for food within a short period of two to three hours.
  • You have such cravings more than once a week.
  • Losing control over what you eat or a sense of how much you need to eat.

 
 

Try this basic and easy steps to combat BINGE eating…

Balanced Diet: Make sure you do not miss a meal. Have a hearty and healthy breakfast. This will give you a perfect start and stop unnecessary hunger pangs during the day. Proper meals will always keep you satisfied and stop unnecessary binge eating.

Give Up Dieting: Following strict diet patterns usually trigger binge eating later. Always look into what can be increased in your diet to make it a more wholesome and satisfying meal, rather than looking into ways where you can reduce the quantity of food you eat.

 
 

Don’t Let Yourself Get Very Hungry: When you get too hungry, your blood sugar level drops. Your cognitive skills impair when your blood sugar level reduces. This results in you craving for whatever food you see to stabilize the glucose level. Never let yourself go hungry. Make sure your body is supplied with enough food.

Add More Protein: Protein is the food your brain requires the most. Having food rich in protein will always give you a sense of having enough. This will help in the better functioning of your brain and also allows you to make better food choices. This does not mean that only protein is necessary for your body. Have a balanced diet with a slightly higher protein content.

Learn Intuitive Eating: Learn to listen to your body’s responses to different kinds of food. Make sure your body is comfortable with the type of food you take.

Set A Timer: Whenever you feel the need for binge eating, try and divert your mind for the next 20 minutes or so. Promise yourself that you will make a decision after 20 minutes. Often, interruption of the thought will be enough to shut down the process.

Meditate: Meditation will help you get control over your body and mind. Being in control will stop you from making hasty decisions and let you decide what is right for you.

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