The Step by Step Binge Eating Self-Help Guide

Binge-eating is a form of addiction that is difficult to overcome because unlike other addictions, food is essential for survival and you can’t eliminate it from your life. The best choice is to have a healthy connection with your food. Food should nourish your body and not your emotions. Learn how to lift yourself up with this guide.

  1. Manage your stress. Find an alternative way of handling your emotions and stress without the use of food. Exercise and meditate to release all those feelings.
  2. Plan for three meals a day and eat healthy snacks. Do not skip your breakfast because skipping will stir your urges in the middle of the day. Stick to your plan and only have portioned and healthy snacks in between.
  3. Ask a nutritionist for help. Intake the right nutrients for the proper supply of vitamins and minerals.
  4. Don’t let temptation in. Make yourself unavailable to foods that can trigger your binge-eating. Clear your pantry and fridge and avoid that certain section in the grocery store.
  5. Don’t subject yourself to a new diet unless it’s recommended and supervised by a professional. Hunger and food deprivation are always major binge-eating causes. Instead, eat moderately through meal planning.
  6. Get moving. Ask your doctor for a physical activity recommendation. Exercise will drive away depression and stress, loosen your happy hormones, and improve your health. Exercise will be your immediate guard from emotional eating.
  7. Ban boredom in your day. If stricken with boredom, don’t walk to the fridge. Instead, walk outside, call a friend, talk to a neighbor, or indulge in your favorite hobby.
  8. Sleep. Don’t fight the fatigue by eating. Let your body rest properly by napping or sleeping for the night.
  9. Your body talks, listen to it. Your own body will tell you if it’s hungry physically or emotionally. Learn to differentiate the two. If you still have the craving, sit down and let the feeling pass.
  10.  Have a food journal. Write down your eating habits, the food you ate, the amount of food you ate, and your feelings while eating. You will notice the patterns of your mood swings and binge-eating.
  11. Get solid support and connection. Don’t distance yourself from people who love you. All they really want is a healthy you so don’t hesitate in talking to them.
  12.  Finish your treatment. Follow the steps you set out for yourself and don’t miss your therapy sessions. 

The road maybe long and complicated but if you follow these steps without cheating, then don’t fret because you are on the right path.

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