8 Tips To Stop Binge Eating
Ways To Stop Binge Eating - 8 Ways To Stop Binge Eating And Help You Regain Control Of Your Life
By S. Y. Leung
Stopping binge eating disorder is not easy, but if you put your mind into it, you can do it.
Binge eating is also called emotional eating or compulsive eating. People who suffer from binge eating lose self control over food. All they can think about is food, all day long. They tend to binge a large amount of food throughout the day. Consuming 5000 calories a day is not uncommon at all. People who suffer from this disease usually are socially withdrawn because they do not want their friends to know about their problems. They feel self conscious. They tend to become lack of energy due to over eating. Many sufferers complain that they do not know if they are hungry any more, they just eat and eat until they feel sick. The worse part is that they hate themselves for not being able to control themselves. The depression cause them to eat even more. It become a bad vicious cycle. They also suffer from low self-esteem. Very often, they know they have a problem, but they cannot find people to share their problems with, and they feel alone and hopeless.
If any of these symptoms sound like you, read on. This article will help you to find ways to stop binge eating disorder.
1. To stop binge eating, you have to develop a commitment to overcome this problem. I know it sounds cliché, but it is what it really needs to take. Binge eating disorder is food addiction, like any other addiction, you need to commit yourself to overcome it. Do it one day at a time. Feel proud of yourself each and every day that you do not binge. Make a plan to limit your food intake each day, write it down, and stick to it. I know it is easier said than done. But when you actually see the result, see yourself getting healthier, it will get easier because you start to realize you can stop binge eating and you are in control.
2. Throw away all the food that you binge on.
This is one of the tactics to prevent you from bingeing. Many people binge on junk food, such as cookies, candies, and high sugar cereal. Throw all the junk food away. If they are not in your house, you cannot binge on them.
3. Before you go grocery shopping, make sure to make a shopping list and stick to it. Do not go grocery shopping when you are hungry. This is critical. When you are hungry, everything looks great to you and you will buy food that you do not need. Simply go in, get the food that you need, then leave. Stay away from the temptation isles. It will be even better if you can find someone else to do grocery for you.
4. Share your problems with your love ones. Emotional support is very important. If you live with your family, explain to them your problem. Have someone by your side to give you support and encourage can make it a lot easier to overcome binge eating disorder.
5. When you have the crave to binge, stop yourself for a moment and ask yourself :
“Do I really need this cookie?”
“Do I want to gain more weight?”
“Does this really make me feel better”
“Am I really hungry?”
Take a deep breath and drink a glass of water. When you give yourself a minute to think, you are less likely to binge.
6. Start an eating journal. This is a tool that many sufferers use to overcome binge eating disorder. When you are eating, you do not think of how much you have actually eaten. Start a journal to write down what you eat and drink, when you eat, how you feel before you eat, and how you feel after you eat. With more detail, you will notice what your eating habit is and find out why you binge. Do you always to binge before an exam? Do you binge when you stressed? Do you binge when you are happy or sad? Once you find the cause of your binge eating disorder, you can tackle the root cause.
7. Find a substitute. When you have the crave to binge, do something you enjoy instead. When you are doing something that you enjoy, you will not feel that you are deprived of something make you feel good. When you are doing something that you enjoy, you would be distracted and forget about bingeing as well. For instance, watch your favorite TV shows, take a walk to your favorite mall, walk your dog, or call a friend to watch a movie, or play on the Wii (good exercise and fun).
8. Seek professional help. If nothing help, there are always professional who can help you. You are not alone, and should not feel that way. Look for support groups online or offline will help you gain emotional support to help you to stop binge eating.
I hope these 8 ways to stop binge eating can give you some ideas to how to control and overcome binge eating disorder. You might feel alone and helpless, but you are not. Many people have the same problem and they are able to find ways to stop binge eating. If you commit yourself to stop binge eating, with support from your love ones, you can stop binge eating and get your life back easier than you think!
S.Y. Leung
Are you suffering from binge eating disorder? Feeling depressed, helpless, and losing self-esteem? Click on the link to learn how to overcome compulsive eating disorder Get help from someone who successfully overcome binge eating disorder. Learn from someone who used to have the same problem as you and understand what you are going through. Don’t feel alone and helpless anymore, click here to discover how to regain control of your life and feel confident again.
6 Tips to Stop Binge Eating
6 Ways to Gain Control and Stop Binge Eating
By Kristin Gerstley
After you realize that you have binge eating disorder, it’s important to figure out the root of why you binge. The root is the reason you turn to bingeing; it’s why you do what you do. This is one of the first steps you need to figure out as you try to move into binge eating disorder recovery.
When you know why you binge, you will be more in tune to staying away from certain circumstances or emotions that could led to a binge. Many times the hard part is not figuring out why you binge because it seems so obvious. We are creatures of habit, and will continue to build on previous habits. Often times binge eating appeals to us when we have too much going on and feel overwhelmed. When something sad happens in our life, we binge. Even if we are alone and bored, binge eating sounds desirable.
The problem that many people have is knowing what the next step is after discovering why they binge. It’s great to know that stressful situations lead you to eating massive amounts of food, but sometimes those situations just aren’t avoidable. Sadly, stress is just part of our lives. So what do you do then?
Instead of giving up on beating binge eating disorder, try these 6 ideas to gain control:
1. Affirmations.
Affirmations are positive statements you say about yourself and your future. Without realizing it, people use affirmations daily, but they are not always positive. Many times people say negative things about themselves and that gets registered in his/her mind. Saying affirmations is such a great tool because it actually bridges the gap between the conscious mind and the subconscious mind, thus creating new proposed realities. The most important thing to remember with affirmations is that you need to state it as if it already your reality. For example, “I have a healthy relationship with food.” “I am strong and in control of food.”
2. Journal.
In the times that you most want to binge, pull out your journal and pen and start writing away! Be sure that every feeling you are experiencing gets written down on the paper. Don’t hold anything back. Journaling is such a good way to pull yourself out of a potential binge. It allows for you to get out your positive and negative feelings, without keeping them bottled up inside. It allows you to get things off of your chest. You can be as mad as you want on paper without it turning into something destructive like bingeing. Most importantly, it frees you from any stress or tension you have, which is great because you won’t be as likely to binge eat.
3. Blog.
Why not start a blog? It will act the same way a journal does, but you might get comments back from others who know what you are going through. Get your feelings and thoughts out on the web and see how it makes you feel.
4. Laugh.
Go into your bathroom, shut the door, and start making faces at yourself in the mirror. This will immediately make you laugh, either because you are truly funny or because you just feel silly. Either way, it’s good for the soul!
5. Be accountable.
This may be tricky if no one knows that you have binge eating disorder. If there is a trusted friend, family member, or counselor that you have told, why not hold yourself accountable to them? You will do anything you can think of to avoid a binge so that you do not have to go back and let that person know that you gave in. You’ll even come up with some great distractions for binge eating!
6. Cherish yourself.
Binge eaters like to reward themselves with food. You do it a few times, it feels good, and pretty soon it’s a habit for you. You don’t even think about planning a binge as a celebration; you just do it. Even though habits are difficult to change, it’s important that you find other things than food to reward yourself with. Get together with friends, have a massage or pedicure, buy new makeup or clothing, or discover a new hobby. When you cherish yourself and find a new reward, you will get an instant boost on the inside! In addition to feeling good about yourself, you will think twice about bingeing and disrespecting yourself like that.
Notice to publishers: You have rights to republish this article on your website as long as you keep all links in tact and clickable. Thank you.
Kristin Gerstley is a former binge eater that now has a very healthy relationship with food. She is the owner of http://www.endbingeeating.com, which is a site that helps people overcome Binge Eating Disorder. She also publishes a free newsletter offering encouragement, tips on how to stop binge eating, and regain control of your life.
Stop Binge Eating
Stop Binge Eating
By Waller Jamison
Do you diet religiously for days, only to binge at the weekends or when you have an evening at home alone? It’s a very common problem and can ruin all the hard work you have done, by causing you to put on all the weight you have lost and perhaps even more.
However, it doesn’t have to be that way. The problem is, that having had a binge, you feel that all is lost and you are also so disgusted with yourself that you keep on eating and then you give up on the diet.
A better approach would be to accept that this is a situation which arises for many dieters and that one binging session does not mean you have failed.
Then ask yourself why you binged – was it because you had been too strict on your diet and had deprived yourself so much that you became really hungry or so bored with eating low calorie food that you just had to have something you enjoy?
Or did you binge because someone said something which upset you, you had a bad day at work or a disappointment?
Once you have established the reason, you can take steps to prevent it happening again or if it does, to slow it down.
If you have been dieting too strictly, review your daily allowance. It is counter-productive to starve yourself, as even if you manage to resist future binges, you could lower your basal metabolic rate and thus be unable to lose weight.
A better way to diet is to eat little but often as this will keep your blood sugar levels stable. You can also allow yourself to have occasional treats, so that you don’t binge because of deprivation. It is possible to enjoy a tasty diet and lose weight at the same time. It’s just a matter of finding some good recipes.
If the reason for your binge is emotional, you need to be aware of the triggers and consciously decide that you will do something else when they strike. Find someone to talk to or an activity which you find comforting, but which doesn’t involve food. You could also consider EFT to stop binge eating, a form of acupuncture without needles, which has reported much success with weight loss and associated problems.
© Waller Jamison 2007
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3 Tips To Stop Binge Eating
By Dave Patrick
1. Try to remind yourself again and again that you will feel a hell of a lot worse after you’ve crammed your face with junk. Just like the compulsive spender who derives his buzz from the sheer anticipation of buying, only to feel completely empty once the goods have been acquired.
Reinforce again and again that it is merely a triggered set of responses, firing off in you body, culminating in compulsive eating. When the feelings arise, sit down, stop, breath slowly and think about it, you know deep down that you don’t really want the food nor do you need it.
2. Fill yourself up on foods that you can get away with. Plates piled high with fresh green veg or salad, large portions of meat (any kind) steak, grilled chicken, pork. Anything people, seriously, protein has a magic effect on your metabolism, although it speeds up your metabolism while the process of digestion takes place, it also bypasses the bodies need to release insulin to bring blood sugar levels back down.
Want to know why? Cause protein or green veg and salad has no sugar! And you want to know what a prime characteristic of insulin is?
It is an appetite promoter.
Carbs = rise in sugar levels which result in elevated insulin levels which then result in greater appetite once the sugar levels come back down, rinse and repeat rinse and repeat.
Why do you think a lot of people are constantly snacking on refined carbohydrate crap? You don’t see them snacking on legs of roast chicken.
If in doubt take a closer look at most peoples snacking habits and notice how often they take place as well, every couple of hours by my reckoning.
3. You want another tip? Ok re-read the other 2 a few times over. While tip 1. is a fairly standard positive reaffirmation, the second one is basically all you need to know about dieting in a nutshell. I just let a serious doozy out the bag with that one.
Now, SSSSH. Keep it quiet.
New year diet tips can be found anywhere on the web, they don’t have to cost a penny, you just have to look in the right place. If your looking for that diet for the new year check out the new blog in town.
Don’t Be Scared To Stop Binge Eating
Don’t Be Scared To Stop Binge Eating Disorder
By Kristin Gerstley
So many people have expressed to me that they are scared to stop binge eating disorder. It’s not that they don’t want to live a binge-free life; instead, they just aren’t sure how their life will be without binge eating.
It’s true: To let go of binge eating is a very scary thought. It’s been something that is comfortable for you for a long time. I remember feeling the same way. In fact, when I told my husband that I had an unhealthy relationship with food, I instantaneously wished I could take back the words that I just spoke to him. My “secret” was no longer a secret anymore and that didn’t feel too good.
There are a million and one reasons why people are afraid to stop binge eating. One reason is that binge eating on junk food makes people think that they are living just a little because they aren’t following a strict diet.
It’s the same mentality that most of us follow while on vacation. You think to yourself, “I don’t have to stick to my diet this week, I’m going to live a little and indulge. After all, I’m on vacation and that’s what it is all about”. It is freeing to undo all the food restrictions you might have every other time of the year.
Do people equate not binging to a boring and very bland life? (You have to admit, there is something exciting about planning a binge…)
But, let’s talk about really “living just a little” without binge eating.
Think of all the newfound confidence you will have, and think about how it will show to others.
Think about how much better you will feel.
Think about how much more energy you will have.
Think about all the extra money and time you will have.
Think about how much more you will enjoy your life!
With everything in life, there are obstacles and binge eating disorder is no different. The initial climb to stopping a binge is difficult, but when you focus on the good that will come out of stopping binge eating disorder, it will get easier. It will remind you of why you need to go in that direction.
You will think twice of binge eating when you do not want to deal with a certain emotion or feeling in your life. You have to let yourself know that your life will be so much better when binge eating disorder is not a part of it! You cannot dwell on the negatives of binge eating; focus on the positives and how your life will change for the better. When you learn to stop binge eating, you will notice how your life improves in all areas. You will feel better about yourself and you will love yourself. It will be the best decision you could have ever made!
Notice to publishers: You have rights to republish this article on your website as long as you keep all links in tact and clickable. Thank you.
Kristin Gerstley is a former binge eater that now has a very healthy relationship with food. She is the owner of http://www.endbingeeating.com, which is a site that helps people overcome Binge Eating Disorder. She also publishes a free newsletter offering encouragement, tips on how to stop binge eating, and regain control of your life.
Stop Binge Eating With Thoughts of Victory
How to Stop Binge Eating With Thoughts of Victory
By Kristin Gerstley
All people that suffer from binge eating disorder know about that little negative voice that plays inside of your head. It’s the one that urges you to binge eat and makes you feel bad about yourself. It’s the voice that tells you that you aren’t good enough to stop binge eating, that you will never have a healthy relationship with food, and that you don’t have what it takes to overcome binge eating disorder. It’s important that you learn to tune out this negative voice because it will constantly keep you away from your goal of ending binge eating disorder. Instead, you need to listen to the voice of victory.
This voice is the one that tells you that you are capable of ending the struggles with binge eating disorder. It tells you to live your life to the fullest, instead of only enduring it. When you tune into the voice of victory, you will teach yourself to turn all negative thoughts into positive ones. This voice will motivate you to keep on keeping on, even when the times get tough and you feel like you are sinking further and further into binge eating disorder.
In order to train yourself to hear the voice of victory over binge eating, you must guard your thoughts carefully. You have to hear the things that are positive and will help you and shut out the thoughts that won’t. You have to believe that your life will get better and better when you don’t binge eat. You have to know that you can surpass all of the negative that happened in your past because this eating disorder. You have to turn off the negative noise you have been hearing for so long because it is not helping you. So often it seems easier to play the role of victim and get wrapped up in all the negativity because it feels good at the time. But, when you get involved with negative thoughts, it will only push you further away from what you want. Just remind yourself that negative thoughts will only keep you down and prevent you from rising to a bigger and better life.
It is not possible to live a positive, binge-free life when you have negative thoughts that tell you otherwise. It just won’t work; there will always be a battle going on inside your mind. However, when you keep your mind filled with good thoughts, you are creating a place where there is no room for negative ones to dwell in. Start expecting a better life without binge eating disorder in it. Learn to retrain yourself to only tune in and listen to positive, victorious thoughts that will help you instead of hurt you. Encourage and support yourself in becoming binge-free by dismissing any negative thoughts that try to hold you back. Temporary setbacks may come and go, but don’t let those hold you down. Pick yourself up and take control over your life, your thoughts, and overcoming binge eating disorder!
Notice to publishers: You have rights to republish this article on your website as long as you keep all links in tact and clickable. Thank you.
Kristin Gerstley is a former binge eater that now has a very healthy relationship with food. Since 2005, Kristin has helped thousands of people who suffer from Binge Eating Disorder through her website: http://www.endbingeeating.com You can also get free tips and information by joining Kristin’s newsletter on: http://www.bingeeatingdisorderhelp.com
Stop Binge Eating Today
Don’t Wait to Stop Binge Eating
By Kristin Gerstley
Throughout life, we can be easily motivated to do something when it is fun and exciting. When other tasks seem to be more fearful, we aren’t so motivated to jump on it. Instead, we take our time and look to the other things that need to be taken care of immediately. In other words, we procrastinate.
Take a look at your life and see what things you have repeatedly procrastinated on accomplishing and think about what you are waiting for to stop binge eating disorder.
Does ending binge eating disorder just seem too hard?
Do you feel too overwhelmed and don’t even know where to start since you’ve binged for so long?
Do you feel like you don’t have what it takes to be successful at overcoming the urges to binge eat?
Are you scared because you don’t feel strong enough to end binge eating disorder?
Do you wonder what your life will be like when you don’t binge? What will you do instead of binge eating?
Procrastination on some things is fine. When it comes to other, more important things, like binge eating, it’s not so fine. It’s your health we are talking about. It’s being able to play with your children. It’s giving yourself completely to your husband or wife because you feel good enough inside. It’s loving yourself. It’s being able to travel. It’s going to dinner with friends. It’s SO much more than an eating disorder… and it’s taking away your whole life.
Do the following things to help yourself be proactive against binge eating disorder:
Make a list of everything you want to do or wish you would do but don’t because of binge eating disorder. Write down the small things that really don’t matter, and be sure to capture the bigger ones that do. You know, the ones that are making you sit back and not have control over your own life.
When you are done, take a long, hard look at your list and see how your life is 100% affected by binge eating disorder.
Now, make another list.
On this list, let’s pretend that you don’t have binge eating disorder. Let’s say that you have a week off from work and you can do whatever it is that you want. You don’t have to worry about making sure your kids did their homework. You don’t have to worry about paying bills. You don’t even have to worry about having dinner on the table. Your biggest “worry” is how you will spend the next 7-days.
What will you do? How will you spend these days?
Now, for the biggest question there is… Why are you letting binge eating disorder hold you back?
I understand that there are many factors that can get in our way and cause stress and frustration. I get that it’s not as easy as being on a vacation for a week… but, don’t you think that you should allow yourself the freedom to do the activities you want to do? Don’t you think it’s time to stop letting binge eating disorder control you? Don’t you want to enjoy life?
When you come to realize and accept that binge eating disorder is not going to control you anymore, you will start branching out more. You will find yourself saying “yes” to invitations. When you start to do new things, you will develop a new confidence. You will start pushing binge eating disorder to the back of your mind, instead of always being at the forefront. You will realize that you have the courage to stop this ongoing and exhausting battle with binge eating disorder.
It’s all up to you.
What are you going to decide to do with your life?
Notice to publishers: You have rights to republish this article on your website as long as you keep all links in tact and clickable. Thank you.
Kristin Gerstley is a former binge eater that now has a very healthy relationship with food. Since 2005, Kristin has helped thousands of people who suffer from Binge Eating Disorder through her website: http://www.endbingeeating.com You can also get free tips and information by joining Kristin’s newsletter on: http://www.bingeeatingdisorderhelp.com
How to Stop Binge Eating?
How to Stop Binge Eating!
By Karen Chambre
How to stop binge eating may be one of your biggest struggles. You may have developed binge eating as a way to deal with emotional stressors. After binge eating do you get disgusted with yourself and declare that you will stop, only to binge again.
Step 1 Think about it
To stop binge eating it is important to think about the way in which you eat. If you notice aspects of binging, at the time you have thoughts of binging you can begin to take steps to get in control.
Think about the significant elements of your behavior. Why do you binge? When do you binge? How large is your binge? Where do you binge? How often is your binge?
Step 2 Pause before you binge
When planning a binge or beginning to start binge eating, see if you can take a minute to pause. In that minute, notice if you can come up with a reason that you feel like binging. Possible reasons can include deprivation from treats, uncomfortable feelings or a trigger food. Other rationales can consist of a reward for working hard, a punishment for eating a food you deem illegal or eating foods that have positive childhood memories associated.
After the pause, if you need to go ahead and eat. If you stop yourself from eating, later you might rebel against yourself and binge to a greater extent.
Step 3 Figure out the emotions you are feeling.
Some people have difficulty figuring out what emotions they are feeling. You may need some practice and make guesses at what emotions are triggering binges. We suggest methods that you can use to tap into what you are feeling.
Writing without thinking is a good way. At times when you put situations on paper, the feelings jump out at you. Feelings will not go away because you wish they would. They need to diffuse in a natural way. They will lift in time.
Step 4 Find non self-destructive ways of self-soothing
The problem is that binge eating does not solve uncomfortable feelings or situations. Binging may be comforting in the short run. When the discomfort does not go away, however, you binge with feelings of disgust and self-loathing. Finding other means of self- soothing is very important. Think about how you calm yourself. What activities do you enjoy and can relieve stress
Step 5 Make your food plan reasonable
You may make a decision to be on a strict diet to lose weight. This can predominantly occur after several days of binging. If you restrict food after a while, you may feel very deprived. The urge for a treat may come over you. If you have a history of binge eating disorder, giving in to a treat may cause disappointment and self-loathing. You may feel so disgusted with yourself that you start to binge again.
Weight Management and Fitness Forum 27th Edition
Welcome to the 27th edition of Weight Management and Fitness Forum. Thank you all for your participation in this forum. From those who submit articles to those who are our regular readers, it is you who make this forum possible. We hope you enjoy the selections and come back to Weight Master for our other great posts. Fitness Beth Ziesenis presents Five lessons I’ve learned while running posted at Life on Avenue Z, saying, “A small business owner learns lessons while running.” dpatters
Total Mind and Body Fitness Blog Carnival 71
Monday is Blog Carnivals Day. A Blog Carnival is basically a collection of articles or blog posts, all relating to a similar subject, that are gathered together for your viewing pleasure. You can quickly and conveniently see a list of Article Titles and click on the ones that interest you to read the full post. Blog carnivals are a great way to see a wide variety of ideas and opinions on a similar subject. To see a list of all previous posts in the Blog Carnivals category, click here. Want to
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