7 Proven Tips To Prevent Binge Eating And Lose Weight

30-Second Summary

In this article are 7 ways you can follow to treat binge eating disorders and lose weight.

  • Be aware of overeating and listen to your body.
  • Drink plenty of water to reduce the desire for untimely eating.
  • Don’t skip proper meals. It is a good way to avoid hunger pangs.
  • Increase fiber intake to maintain a healthier body.
  • Have a good combination of diet for breakfast and don’t miss it.
  • Exercise and stay physically active. It is a good distraction from binge eating.
  • Professional help and counseling are highly effective for treating binge eating disorders.

What Is Binge Eating?

Binge eating is a common eating disorder, which is mostly psychological. It affects many people and often requires medical attention to overcome it. Recovery from binge eating happens gradually and might recur even while treatment is on.

People with binge eating disorder (BED) tend to overeat large amounts of food even if they are not hungry. This results in abnormal weight gain, lack of confidence, and guilt in a person. If not treated on time, this disorder can lead to obesity, making the individual prone to serious health conditions.

What Causes Binge Eating?

The disorder is caused by a few factors. It could be genetic or due to psychological reasons. Depression, anxiety, lack of self-confidence, or even social issues can make you want to eat out of your normal diet. Some people also binge eat because they are not comfortable with their respective bodies or have been dieting in ways that are not healthy.

There are ways to stop stress eating if you think you are consuming way too much food than your body requirement. 

Below are 7 ways you can deal with binge eating.

  1. Generate Awareness – You should pay attention to your body and understand what it wants and what is good for you. This helps you halt overeating when you are not hungry.

Every time you think you want to munch just because you are psychologically craving it – listen to your body. If it is not required, your stomach will not send hunger signals to you.

Practice meditation to build mindfulness. Studies show that this helps you recognize unwanted cravings and keep away from them.

Try eating your food slowly and enjoy your meals. This can help you appreciate what you eat and satisfy your mind and body.

  1. Keep Yourself Hydrated – It is very important to keep yourself well hydrated at all times. This practice is beneficial and crucial to keep away from binge eating and for your overall welfare.

Drinking plenty of water helps you keep full and blocks your mind from craving and overindulgence in food. Studies show that drinking about 500 ml of water 30 minutes before meals can decrease hunger pangs while increasing a sense of fullness throughout the day. Drinking water can also help you boost your metabolism and hence lose weight.

  1. Do Not Skip Meals – Skipping meals is not healthy for you in general. Stick to your regular food intake timings. Do not compensate for skipping a meal with a large one. It makes it harder for the stomach to digest everything at once, also increasing your blood sugar levels and hunger-stimulating hormones known as ghrelin.

Eating in a regular pattern can decrease your desire for binge eating. Also, keep in mind to follow a regular eating schedule even if your day-to-day lifestyle holds you back from doing it.

  1. Increase Your Fiber Intake – Fiber takes time to move through the body; therefore, you tend to feel full for a longer. Fiber also gets well digested by the stomach which promotes a healthy weight.

It is beneficial for you to add any fiber source to every meal as it decreases your calorie intake, reduces your hunger, and increases the feeling of fullness. Consuming about 16 gms of prebiotic fiber can also reduce your cravings and increase your satisfaction level through specific hormones. Keep the greens flowing through your body along with fruits, vegetables, legumes, grains, and other fiber-rich food sources.

  1. Do Not Miss Breakfast – After an empty stomach through the night, the body requires food to function. Make it a point to have a wholesome breakfast. 

Include fiber and protein-rich foods as they improve control over your appetite throughout the day and keep feeling full to a greater extent. High protein foods also reduce ghrelin which helps you lose weight.

A good combination for your breakfast would be fruits, vegetables, and grains with some protein-rich food. The combination should keep you going for a good part of the day and reduce your desire to overeat.

  1. Keeping Yourself Occupied – Try and keep yourself occupied with physical activities as much as possible. It is an effective way to distract you from the urge to binge eat. Exercise regularly and maintain a routine. This can promote a healthy appetite and reduce your desire to eat without your body wanting it.

You can also engage yourself in sports, yoga, mindful meditation, and other such activities. Every time your mind wanders towards untimely eating, occupy yourself with something to do that requires focus and attention. This will also help you lose weight.

  1. Counseling – If you think your binge eating is turning chronic, you can consult a therapist as they can note down your behavioral patterns and recognize the deeper reasons for your overeating.

Binge eating often arises from causes like depression. Cognitive Behavioral Therapy (CBT) can most often treat eating disorders and depression.

You can also try some weight loss supplements such as Truvy as it contains natural ingredients. It may also help you boost your energy.

Conclusion Do not ignore this habit and treat it as soon as possible to avoid more serious health issues in the future. Along with these various ways to curb binge eating, you can also try the best weight loss supplements to speed up the process of losing weight.