Simple yet successful ways to avoid binge eating for better health

Sometimes people start eating too much and one starts overeating regularly without any self-control and helplessness of stopping oneself than this can take a shape of binge eating disorder or you can call it a harmful habit of binge eating. 

This overeating habit is more than about food, it is a psychological condition; your genes, emotional up and downs, and life experiences all contribute significantly to the development of this disorder.

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People who suffer from BED sometimes feel a sense of guilt and shame when they start eating an unusually large amount of food when they don’t feel hungry and this can lead to sudden weight gain contributing to many diseases like diabetes or other heart diseases.

Fortunately, there are various methods to reduce binge-eating episodes and avoid being a couch potato which you can do to help yourself.

Avoid the Diet Plans– 

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Restrictive eating leads to frequent binge eating scenes and proves to be unhealthier than being healthy. Instead of following the diet plans, you should try eating more whole and unprocessed foods like fruits, vegetables, and whole grains, and regulate your intake of treats rather than removing them completely from your diet altogether.




Do not Skip your Meals- 

The best way to overcome binge eating is to set a regular eating schedule and sticking to it. The risk of overeating and cravings increases when you skip your meals. 

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When one has a large meal per day it can increase blood sugar level and the hunger-stimulating hormone ghrelin to a higher extent while it remains unaffected when going for three meals per day.


Keep yourself Hydrated–

To curb craving and overeating habits, keep yourself hydrated throughout the day. It even leads to decreased hunger and lesser calorie intake. 
 
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Drinking plenty of water 30 minutes prior to your meal can significantly decrease hunger and calorie intake and increases the feeling of fullness during the day which helps in better metabolism and weight loss. 

So, stay tuned to your body and keep drinking enough water whenever required and keep yourself hydrated.


Increase the Intake of Fiber in your Diet– 

Increased fiber intake could cut cravings, reduce appetite, and food intake as fiber moves slowly through your digestive tract which keeps you fuller for a longer time. 

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Some of the fiber-rich foods that can keep you fuller for a longer time include fruits, vegetables, legumes, whole grains, etc. Count a calorie intake daily and consume low calories food that tastes good and helps in weight loss. 


Eat your Breakfast every day– 

Having a high-protein breakfast reduces the levels of ghrelin to a greater extent rather than a high carb breakfast and a healthy breakfast also reduces the risk of binge eating later in the daytime. 

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To curb cravings and reduce hunger throughout the day, you should add the right foods in your breakfast recipes which can actually keep you filled.


Clean out your Kitchen on a Regular Basis– 

The things that help in binge eating are having lots of junk food or trigger foods in the kitchen which basically increases your risk of emotional eating by increasing the number of unhealthy options in your list. 

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Clear out the processed snack foods like chips, candies, and pre-packaged foods and replace them with healthier options like fruits, vegetables, protein-rich foods, whole grains, nuts, etc which can improve your diet quality and make it harder for you to binge eat.


Keep yourself Equipped with a Food and Mood Journal– 

An effective tool to counter binge eating is keeping a food and mood journal that can track what you eat when how you feel. It can help in promoting healthier eating habits by identifying your potential emotional and food triggers significantly. 

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If you can actually track your intake every day than it ends up with increased weight loss and can prove an aid to your long-term weight management program successfully. 


Increase your Protein Intake and Plan your Meals– 

Increasing the intake of protein-rich foods in your diet can keep you feeling full, help control your appetite, enhance metabolism and increases the levels of glucagon-like peptide 1 (GLP-1), a hormone that has the ability to suppress appetite. 

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Add good sources of protein such as meat, eggs, nuts, seeds, or legumes in your meals to keep cravings away from you.

Planning your meals also makes it easier to stick to a regular eating habit, which leads to decreased frequency of binge eating.

Healthy lifestyle modifications and self-control can help you fight with this harmful habit before it turns out to be a disorder. Try these simplest methods and keep enjoying food and life!

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