5 Tips to Overcome Eating Disorder Triggers

Binge-eating disorder is more about mental health than just-food. It is a psychological condition and sometimes you need professional help to overcome the mental block.

People diagnosed with BED have episodes where they either have binge sessions or abnormal hunger pangs or when they don’t feel hungry at all. Most episodes of binge eating are followed by a strong sense of guilt or shame and are not easy to get over.

These episodes can become recurrent and obsessive leading to regular sessions of eating which can lead to major lifestyle disorders and health conditions like diabetes & heart disease. It is not an easy problem to get by and therefore here are some tips that might help to reduce the trigger of binge eating.

1- Ditch the regular, archaic diets

Ditch the fad diets, the ones where they sell you the easiest or the quickest ways to lose weight and guarantee you dropping multiple pounds if you follow the diet.

These diets can be very unhealthy & suck out some of the very important nutrients of the body, they can be over- restrictive and lead to episodes of binge eating.

A fad diet, unhealthy fasting and abstinence can lead to increased cravings and therefore there is a need for making healthy changes rather than cutting out of entire food groups.

Eat more whole, unprocessed foods, such as fruits, whole grains, vegetables, etc.

2- Avoid skipping meals

One of the most effective ways to reduce binge eating is a regular schedule and sticking to it. Skipping meals increases your cravings.

There was a study that showed one large meal increased the blood sugar and ghrelin which is a hunger-stimulating hormone to a greater extent than eating three meals per day.

3- Practicing Mindfulness

It is a practice that involves being patient enough to listen to your body, its needs, requirements and paying attention to how you feel inside.

This technique can help you realize and prevent overeating when you’re not hungry. Many reviews have shown that mindfulness decreased incidence of binge eating and emotional eating.

Combining this with behavioral therapy helps improve eating behavior and self-awareness.

4- Staying Hydrated

A lot of people say we should drink water to lose weight. In reality it helps as drinking water decreases hunger pangs and calorie intake. It boosts metabolism and induces weight loss too.

5- Exercise or Yoga

Yoga can be very beneficial to the body because it is a practice that incorporates both the mind and the body by using specific breathing exercises, meditation and asanas.

All these can reduce stress efficiently and make your body relaxed.

Footnote

You can always work towards efficient eating and healthier habits by following some of the basic steps or try to get better.