One of the problems with binge eating is that people get stuck in a vicious cycle where concern over shape and weight leads to dieting and restriction
of food, this then leads to binge-eating which makes the person feel worse and so the cycle restarts
Get into a routine of eating regular meals and snacks. Erratic eating confuses the body and can mean you can’t recognise hunger and fullness signals, so you need to re-train yourself. Leave no more than 4 hours between eating and do your best not to eat outside of your meal routine.
Concentrate when eating, try to eat at a sensible speed, sit down when eating and make times for meals.
Analyse the binges:
Keep a food diary and review it regularly – are you missing any meals or snacks. If binges are happening, is there a pattern, for example is it in the evenings after dinner when you are bored?
Limit binge foods:
Limit binge foods in your house, car and desk drawer! The less access you have to then the less likely you are to binge.
Plan activities into your day and evening to keep your mind and hands occupied. Binges can occur due to boredom, loneliness, tiredness, anxiety and stress.
Distraction is one of the best techniques for preventing a binge. Write down a list of activities you can do that don’t include food: taking a shower, exercising, visiting a friend, playing music, reading a book etc… use these when the urge to binge creeps up on you.
This post was written for Slimsticks, see the original post here.