Binge eating is something that a lot of girls struggle with. SO many people open up to us about their binge eating problems. So just know that you’re not alone!
It’s okay to not have a perfect diet at all times. In fact, it never will be. And that’s absolutely OK – we want it to be that way! We want you to have a healthy relationship with food that you can enjoy and not stress about what you eat.
So check out some tips on how to overcome binge eating as well as how to recover from it if it happens to you (and it can happen to everyone sometimes so don’t feel guilty!).
WHAT IS BINGE EATING?
Binge eating is one of the most common eating disorders. It’s pretty much where you eat a large quantity of food in a short period of time. Usually the person continues to eat even though they are full and feel like they can’t control it.
If you feel like you cannot overcome it on your own, please seek professional advice. Binge eating can really affect you both mentally and physically.
Here are some tips we have for you on how to overcome it.
TIPS ON HOW TO OVERCOME BINGE EATING
1. STOP RESTRICTING YOURSELF
The most common cause of a binge is restricting yourself and the foods you eat.
Don’t starve yourself or restrict yourself. Starving is not a healthy way to lose weight anyway, but especially since it can trigger you to binge.
And if you know that you definitely can’t live without something, then don’t! Just make sure it’s all in moderation.
One of the best principles to stick to when eating is the 80-20 principle. This means eating healthy food 80% of the time and letting yourself indulge the rest of the time (in moderation of course!).
Nothing is restricted and you don’t consider any food bad or forbidden!
2. DISTRACT YOURSELF
If you feel like you are about to binge, do something to distract yourself. Simple things such as going for a shower and brushing your teeth, or going for a walk can help.
You can also try to distract yourself with some of your hobbies, read a book, watch a show, be creative or do sports. Focus on the positives!
3. TALK TO SOMEONE
Talk to someone about your problems. It is always beneficial to have someone or several people around you to provide support and distract you in those times when you need it!
A good support system will take you a long way!
4. RECOGNISE THE CAUSE
Binge eating is usually a response to something emotional or a situation that you have found yourself in, rather than hunger.
Identify what this is and do everything possible to prevent yourself from being in this situation again. For example, if it happens when you are home alone (most likely), then if you know you are going to be home alone, try to plan to go out or even have a friend over!
5. ORGANIZE YOUR KITCHEN
If you know a certain food can trigger you into a binge, then make sure to throw it out of your kitchen and house.
If you don’t have it ready at hand, it will already be more difficult to binge eat. Try to clear out processed foods (snacks like chips, sweets, etc.) and instead stock healthy options (fruits, nuts, etc.)
6. SEEK PROFESSIONAL HELP
Please please please seek professional advice if you cannot overcome this on your own. It is nothing to be ashamed about and is more common than you think.
There are many forms of treatment that can help you, all you need to do is reach out to a professional!
We hope that this advice is helpful and you can overcome binge eating! But if it happens to you, don’t beat yourself up about it.
Seriously, it happens to EVERYONE. The best thing you can do is accept it happened, recover and learn from it.
Here’s some tips we have that can help you recover from it.
HOW TO RECOVER FROM A BINGE
1. DRINK LOTS OF WATER
In the few hours after your binge: drink plenty of water! When you think you’ve had enough, drink some more.
Water will help you feel sated and it also can help you with digestion and bloating.
2. GET ENOUGH SLEEP
Getting a good night’s sleep in is a great way to avoid cravings.
Not getting enough sleep causes an increase of ghrelin, the peptide that tells you you are hungry. This can lead to increased hunger and cravings, especially towards sugary carbs and high-fat foods.
Lack of sleep also affects your mental health, which can then lead to binge eating.
3. GO FOR A WALK
Exercising first thing in the morning will make you feel fantastic, but it will also help you make better food choices during the day.
Walking will help you feel better both physically and mentally. It can burn the extra calories you ingested during the binge and it has also been shown to improve your mood and reduce stress.
4. EAT BREAKFAST
You’ve had a great workout, now it’s time to have a delicious and healthy breakfast. You can start your day off with healthy foods.
There is absolutely no need to starve yourself, even if you feel that you need to, to make up for the supposed damage. Eat normally and healthily.
Try to stick to 3 meals and 2 snacks, and make them healthy options. Pick foods that are high in protein and fiber since they increase the feeling of fullness.
5. FORGIVE YOURSELF
It’s happened and it may happen again in the future. But please don’t punish yourself over it.
Get over the guilt you may feel and focus on getting back on track! And if you have any questions or need advice, let us know in the comments. :)
Love Rachael xx