Emotional eating or binge eating disorder is one of the most common yet unnoticed illness. It is more prevalent in the urban cities where people are tensed and stressed due to their work. In this, the person eats large amounts of food while not being able to control self which makes the person feels depressed.
It becomes a cycle for the person not being able to control oneself. It starts with feelings of deprivation which engages an overwhelming urge to eat. The person starts eating and then is unable to stop eating, thus binge eating. After which, the person feels depressed and ashamed, where the person decides to maintain a diet. But, soon after the person starts feeling deprived again and the cycle starts again.
Hence, to control binge eating, below are few tips:
Avoid Temptations:
Firstly, it is because of temptations we are inclined towards eating or binge eating. Hence, it is important for a person to avoid temptations from their surroundings. Thus, removing junk food and unhealthy snacks from different places is the first step.
Listen to your Body:
Mostly when we are binge eating we are listening to our emotional needs. Hence, it is important to listen to your body and when you are hungry. There is a clear distinction between when you are actually feeling hungry and when there is an emotional craving. Thus, if you have just eaten and you feel like eating again, it is most probably because it is your emotional craving.
Maintain Schedule:
Most of the times we binge eat when we skip meals or don’t have a fixed schedule. Hence, it is important for the person to maintain a proper schedule where the timings of the breakfast, lunch and dinner are fixed. Also, the person has to maintain the schedule and follow the schedule.
Have healthy Fat:
It is a common misconception that eating fat will make you binge more. It is just unhealthy fat which makes you crave more. If you keep your food full of healthy fat, you will feel satisfied and full.
Fight Boredom:
Most of us have a snack when we feel we are bored. Hence, it is important to distract yourself when you are feeling bored. Thus, you might indulge yourself in different activities, or new hobbies to fight boredom. You can start drawing, reading or talking to friends to avoid boredom.
Mindful Eating:
When we are binge eating, we start eating our food mindlessly. Thus, not able to savour the food we are eating. Hence, it is important to have your meals slowly while savouring them. Thus, doing this will help you enjoy the food more and you will automatically eat less.
Binge eating disorder is a very serious mental health condition. If you or someone you know is suffering from this illness, then please visit a mental health professional immediately.
