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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:
You’re 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.

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 it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.

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