Binge eating disorder affects people of all ages and sizes – not only obese people and vice versa. People with binge eating disorder may be overweight or obese, but some are of normal weight.
In fact, binge eating disorder is more than just overeating all the time. Symptoms include:
- Eating large amounts of food quickly, in a short time;
- Eat when not hungry;
- regularly eats alone or in secret;
- Feeling unable to control your diet; and
- Feeling depressed, embarrassed, or disgusted by the eating habit
Emotional urges are often the trigger for binge eating disorder(BED). When this happens, the sufferer eats to get emotional calm, not hunger. People often eat foods such as ice cream, fries, or pizza that make them feel good, or remind them of positive experiences or calming memories. Triggers that lead to emotional eating include:
- Stress and anxiety;
- Childhood habits or trauma; and
If you feel the urge to eat out of emotion, try to distract yourself. Call a friend, go for a walk, or practice relaxation techniques. You can also try taking a five-minute break before eating to determine if you’re eating out of hunger or out of emotion.
There are some simple ways you can try to prevent overeating. Here are tips to restore self-control:
1. Apply a Regular Diet
Setting a regular eating schedule and sticking to it is one of the most effective ways to stop overeating. Whether you prefer to eat three large meals each day or smaller, more frequent meals, establish a regular eating schedule and stick to it to help with binge eating disorders.
2. Practice Mindfulness
Similar to controlling emotions, practicing mindfulness is actually more enjoying and being aware of what you are living and doing—including eating. This is tantamount to listening to your body and bringing attention to how you are feeling in the moment.
This technique can prevent overeating and help identify whether or not you’re really hungry right now. Also, practice eating slowly and enjoying food to prevent binge eating disorder and promote healthy eating behaviors.
3. Stay Hydrated
Drinking plenty of water throughout the day is a simple, but effective way to curb cravings and stop overeating. In fact, the amount of water you should drink each day can vary based on different factors. Therefore, it is best to listen to your body and drink not only when you are thirsty to make sure you stay properly hydrated.
Exercising can actually control the mood to be more positive. One of the recommended sports is yoga. Why is that? Yoga is a practice that combines body and mind using specific breathing exercises, poses, and meditation to reduce stress and promote relaxation.
Yoga can help encourage healthy eating habits and reduce the risk of emotional eating and can lower levels of stress hormones, such as cortisol to keep stress under control and prevent overeating.