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
Routined Eating
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.
Go Slow:
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.
Keep Busy:
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 Power:
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.