How to Overcome a Binge Eating Disorder?


A binge eating disorder is a serious problem and a real psychological condition common for many people. Usually, people who have encountered this problem, eat large amounts of food even if they are not hungry, and experience shame, guilt, and regret shortly after they eat. This disorder can result in gaining weight, diabetes, or even heart diseases. Here are effective strategies that will help you overcome a constant urge to eat. 


1. Discover Your Triggers

The first step to fight a binge eating disorder will be to discover what feelings, emotions, or events in your life trigger you to eat. Soon you will learn to discern real hunger from a simple desire to binge eat as you feel the way you shouldn’t. Also, it’s important to minimize a stress level as it can be one of the most common triggers that spur people to eat when they are not even hungry.

2. Avoid Temptations

The next important step will be to get rid of unhealthy food you have in your house. It’s also crucial to avoid temptations. You can even ask your parents and friends to support you and skip eating unhealthy foods when you are along.

3. Create a Meal Plan

The main thing when overcoming a binge eating disorder is not to diet, as sooner or later, you will binge eat everything that you haven’t been eating while dieting. Create a meal plan and stick to it. Come up with a healthy menu but allow yourself to eat something that you really like but in a small amount.

4. Don’t Skip Meals

Breakfast is the most important meal of the day, and you shouldn’t skip it. Set up a regular eating schedule that will help you cope with binge eating more easily.  It’s recommended to eat 3-4 smaller portions per day instead of 1 large portion.

5. Keep Food and Calorie Journal

If sticking to a meal schedule is challenging for you, the great way to control your nutrition is to keep a food and calorie journal. Write down everything that you eat throughout the day, calculate calories, and analyze this information to improve your eating habits in the future.


6. Stay Hydrated

Drinking a sufficient amount of water per day will help you suppress your cravings and avoid hunger. Moreover, people confuse thirst with hunger pretty often, and chances are, you simply need a glass of clear water instead of eating again.

7. Eat Protein and Fiber

Eating more fiber (more fruits and veggies) will make you feel full longer, and it will also reduce your cravings and appetite. Protein-rich food can also help you get better control over your appetite as well as the overall body weight (including fat mass).

8. Go to the Gym

Exercising regularly can also help overcome a binge eating disorder. It will reduce a stress level, improve your mood, help you lose weight, and minimize binge eating urges.

9. Sleep Well

Sleep deprivation can be one of the reasons for binge eating, so making sure that you sleep well is an important thing to do. Sleeping 8 hours per day is something that you need to strive for.

Summing It Up

These tips can help you start overcoming a binge eating disorder. However, when you feel that it’s getting worse, and you cannot get control over your eating habits, you should seek professional help to cope with this problem.

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How to Overcome a Binge Eating Disorder?

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