Binge eating is also known as compulsive overeating, which is very difficult to define, treat, and understand. It is not a mental disorder as compared to anorexia nervosa or bulimia nervosa, but many professionals consider it as fear and it is very dangerous. People suffering from anorexia nervosa and binge eating have a habit of controlling their emotions with the help of food. However, instead of vomiting or withholding the food, they can eat 20,000 calories in a day. Therefore, you must know how to control binge eating.
Secrecy and guilt is always known to accompany binge, which is again followed by guilt. Here are some simple steps on how to control binge eating.
Things Required:
- Strong desire to heal
- Patience
Steps:
- Give yourself permission for eating whatever you want. If you are struggling with binge eating or are into compulsive overeating, you are already eating that food, but by doing this, you are heaping guilt on top of the calories. This will fuel the negative feelings, which in turn, will trigger your next cycle of compulsive overeating or binge eating. If you give yourself the permission to eat whatever you feel like, you will automatically stop overeating by repressing the negative feelings, which are triggered by negative eating.
- You will have to develop some positive coping tools, which you can use to manage your emotions. You can try exercising, talk to a friend, do yoga, and play some musical instrument or anything else, which will help you in managing your emotions in a positive way.
- Always remember that you must process your emotions instead of suffering down with them. People who tend to binge continuously often do this for stuffing down their painful emotions, which they are not willing to face. Eating disorder is like a symptom of the deeper issues and not the issue itself. You must heal the pain, which is causing this kind of behavior, and you will never feel the urge for binge eating or compulsive eating.
- Remember that you must focus your thoughts on something else except for food. We usually give power to things that we think about, so even if your mind tends to think about eating then think about healthier foods. In this way, you are still fueling your thoughts with healthier food.You must focus on things, which make you happy or will make you feel good about yourself.
- Allow yourself sometime to cool off. Whenever you get the urge to binge, inform yourself that you will be waiting for 15 more minutes. During this 15-minute time out, use the other tools for coping, which you have developed to manage your emotions. At the end of 15 minutes, if you still have the urge to binge, then go ahead and eat but with no guilt.
- You must keep repeating these steps until you have gained complete control on your binge.
Natural remedies
- Start having herbal tea. The ayurveda medicine recommends brewing together some herbs and having them regularly for dealing with emotional distress, which is one of the biggest causes of binge eating. The most effective herbs for stress are Echinacea, Chamomile, Comfrey and St. John’s Wort.
- Increase the flavor in your food. Spicy foods are very difficult to eat in excess. Therefore, doctors always recommend using spices like cumin, chili, and curry in your food for everyday use. This will avoid overeating and in turn, it will allow your metabolism to work at a higher pace.
- You can try massage and yoga as well. Both these things are very effective in dealing with stress and balancing the energy inside your body. Breathing exercises and meditation are very helpful as well. These methods will get rid of the stress, but it will keep your mind off food.
Tips and Warnings:
- Always remember that healing from an eating disorder will take a lot of time, so you will have to be patient with yourself.
- Never judge your progress with a fail or pass standard. Instead, you must always celebrate your progress, like binge eating for 2 courses instead of three.
- Look for a qualified therapist who has experience in counseling people with issues of increasing eating disorder. You therapist will give you some more tools to stop from regular binging habits.
- People who have suffered a lot from the eating disorder will always be vulnerable to slip back in the old pattern. Even after you have conquered binge eating or compulsive overeating, you must always stay mindful of those situations, which will cause a relapse.
- Always remember that you must never go on a diet. Depriving yourself of the food will trigger even more urge to start binging. Instead, you must make an effort to manage your weight through eating healthy food and exercising regularly. For some people the minute they stop overeating they go back to their normal weight.
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