What is binge eating? It is a condition in which you eat and eat endlessly until you feel like you are going to die if you eat another bite. Those who suffer from this problem may start eating when they are not even hungry, and won’t stop even after they are full. What makes things even more difficult is that with time, stomach is “coached” into becoming larger with more room to receive food. To fight this disorder, you need some effective strategies, including:
1- Examine your binge eating times. Binge eating is usually triggered by things such as depression, stress, loneliness, boredom, etc. Try to analyze your feelings and thoughts and notice when they head to a dark place that can trigger binging. When that happens start your defense mechanism such as talking a walk, talking to a friend, etc.
3- Do not diet. If you have been dieting for a long time, then binge eating is prone to happen. Instead of limiting the amount of your food, you can eat more filling but less fattening foods, such as eggs, complex carbs, milk, fish, etc.
4- Write daily meal reports. In these reports you state specifically what and how much you eat. This way, you will be able to control your binging habits better.
5- Distinguish hunger, thirst and craving. Try to drink first when you feel like you are hungry, and then wait for a few moments. If you are still hungry, eat a filling meat that contains lots of protein and some complex carbs. Eat slowly and finish off by a low calorie dessert (dark chocolate, fruit yogurt, etc).