Binge eating is an inherently difficult habit to break, but the fact that different people will require different approaches when it comes to changing dietary habits means that it is important to note that not all tips and suggestions will work for someone, and it may take some time before a person manages to curb the unhealthy habit and start a new and healthier lifestyle. This isn’t a statement to discourage you, it’s just putting things in perspective, a reminder that there is no magic bullet as far as weight loss is concerned.
It’s also worth reminding that setting a realistic goal is important when it comes to losing weight. Know that the whole process requires time. Stay away from those who promise you that you can stop this eating disorder quickly because really, it won’t. You need to be consistent, firm and enduring. Here are some things that you may have hear before but haven’t paid attention to in the past:
Don't go on another diet
This especially applies for those who developed binge eating because of a failed diet routine. Many individuals tend to experiment on different diets plans but in the end, when they found themselves perplexed and overwhelmed, they’d just let themselves eat more.
Don’t restrict yourself from eating your favorite food because if you do, you’ll just end up feeling stressed, which will only result in more binge eating. Remember, you can eat everything you want, as long as you eat in moderation. Then, with regular and proper exercise, you’ll be able to burn the calories that you have consumed.
A lot of people tend to binge eat on the food that are forbidden to them (sweet, fatty food) and this ruins their diet. It is important to note that deprivation only causes you to crave more. Fortunately, you can eat whatever you want – the only thing that you always have to note is that you the total calorie count that you consume should be less that what you need during the day.
Drink water - lots of it
You may feel a bit hopeless after all those episodes of binge eating but you’ll soon realize that you’ll be able to go back to your healthy eating habits by drinking lots of water. Water is one of the most important elements on how to lose weight after binge eating since it has the ability to cleanse the body. Water will effectively eliminate the bad toxins, which will make you feel a lot better.
Start a food diary
It will help to write down what you feel every time you get the impulse to binge. Knowing and determining these feelings is essential to beat the factors that trigger your cravings. If not, you’ll associate the feelings with overeating.
Stay away from factors that trigger binge eating
It is recommended to do relaxation techniques such as yoga, meditation and breathing exercises in order to help alleviate anxiety, which can help prevent overeating or binge eating. However, if you find it difficult to determine the triggers, it is best to find a support group that can help you with your eating disorder.
Set realistic goals
Aside from writing down your feelings every time you overeat, it is also important to record the things that you will do whenever the craving comes in. In addition, include what motivates you to lose those excess pounds such as the things that encourage you to stop binge eating altogether. This way, your mind will be on something else instead on overindulging.
Start an exercise routine.again
Aside from healthy eating, you need to have an exercise routine to lose weight, especially if you want to stop binge eating. A regular exercise can burn calories and improve your disposition, which could actually help you control your binge eating episodes. Most experts advice about 30 minutes of everyday exercise for a more improved heart health. However, if you want to lose weight efficiently, it is best to do cardiovascular exercise for about 4-5 minutes, 5-7 days every week. In addition, perform strength and weight training 3 times each week for better weight loss as it can increase muscle building and the metabolism of the body.
Cognitive Behavioral Therapy
CBT or cognitive behavioral therapy is an effective type of therapy that can help you modify your actions and attitudes about eating and it can change your desire to eat compulsively. Make sure to go to an experienced therapist when it comes to applying CBT to treat binge eating disorder.
Join a support system
Approach close friends and family members for support. You can ask them a favor for assistance in searching for different alternative activities that you can do whenever your craving starts. Furthermore, you can get advice, tips and inspirations through the members who also have the same concerns.
Seek help from a dietary expert
A dietary expert or a nutritional counselor can help you come up with a custom-made eating plan that meets your dietary requirements, fills your cravings and keeps your calorie intake in control. A recommended diet plan includes eating different food items from every food group and it usually involves rehabilitation or therapy in order to lessen the possibility of a relapse.
It is important to note that the suggestions given above are merely that – suggestions. If you feel like your binge eating disorder is becoming unmanageable, it is necessary to seek help from a professional.