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From HEALTHYGOALS57 ---HOW TO CONTROL BINGE EATING!


Friday, November 29, 2013

10 strategies for overcoming binge eating

Manage stress:
One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising emoticon , meditating emoticon , using sensory relaxation strategies emoticon , and practicing simple breathing emoticon exercises.

Eat 3 meals a day plus healthy snacks: emoticon emoticon emoticon emoticon emoticon
Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.

Avoid temptation:
Youíre much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge emoticon and cupboards of your favorite binge foods.

Stop dieting: emoticon
The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.

Exercise:
Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of emoticon exercise can help put a stop to emotional eating.

Fight boredom:
Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.

Get enough sleep:
If you're tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead. emoticon

Listen to your body:
Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. emoticon Give the craving time to pass.

Keep a food diary: emoticon
Write down what you eat, when, how much, and how you're feeling when you eat. You may see patterns emoticon emerge that reveal the connection between your moods and binge eating.

Get support: emoticon
You're more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if itís not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.

HelpGuide.org
www.helpguide.org/mental
/binge_eating_disorder.htm
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Member Comments About This Blog Post:
JITZUROE 12/3/2013 4:54PM

    GREAT blog my dear.
All useful tips!!
I tried to stick to only three meals a day and no snacks and I found it set me up for big failures and more emotional eating.
So for now, snacks in between meals is what keeps me going. Also, I find I look forward to the snack since its healthy food and that makes me smile. Yay!
Bren

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THROOPER62 11/30/2013 4:52AM

    emoticon

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JUSTYNA7 11/30/2013 3:12AM

    Excellent! Good reinforcement too. Thanks so much! emoticon

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OOLALA53 11/30/2013 2:43AM

    I found when I committed to eat 3 meals a day, 5 days a week, that my bingeing greatly decreased. I tried eating healthy meals and snacks for 7 years and it didn't decrease my bingeing. I'd been to therapy and a Zen center before that to try to reduce stress, but that didn't do it for me, either. I've gone through some of the most stressful times of my life while doing this. And yes, I had to find other things to do with my time. I didn't let it be an option most of the time. I'm not perfect at it but it's been the foundation of my eating for nearly 4 years and a 40-lb. loss. So for me, committing first to a reasonable eating plan made the rest of the tactics possible to implement.

Keep up the good work!

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DS9KIE 11/30/2013 12:46AM

    emoticon

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LIVELYGIRL2 11/29/2013 11:58PM

  good ideas emoticon

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ARTJAC 11/29/2013 8:46PM

    emoticon

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COCK-ROBIN 11/29/2013 8:38PM

    Good advice. emoticon emoticon

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VONBLACKBIRD 11/29/2013 5:42PM

    emoticon emoticon

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1CRAZYDOG 11/29/2013 5:19PM

    Great advice. Thanks!!

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HAPPYMENOW58 11/29/2013 5:02PM

    Well done! Best wishes on your journey!

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2HAMSDIET 11/29/2013 4:19PM

    emoticon emoticon

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