So many people today are struggling to understand their unhealthy relationship with food and eating?
There are so many reasons WHY we binge eat….
Sometimes the idea of eating a whole jar of peanut butter is just too irresistible.
Sometimes be a feeling of sadness or loss of control in some area of our life that leads us to mindlessly eating a whole packet of Cookies or Chips, perhaps in an attempt to feed our emotions rather than feeling them.
Whatever the reason, the outcome is often the same at the end. A feeling of disgust, guilt, shame. It can be scary when you feel like you have lost complete control of you mind and actions, but I assure you that you’re not going crazy and that with some holistic ways, it is possible to reign-in the binge-eating patterns.
We can’t break binge eating without understanding what it is and what’s behind the habit. So let’s get into it.
WHAT is Binge Eating Disorder (BED)
Binge eating disorder involves compulsive overeating. Binge eating is defined as the consumption of a large quantity of food in a short period of time. It can vary from person to person, as it’s kind of up to self-interpretation.
HOW binge eating disorder may impact our health :
BED leads to weight gain, high blood pressure, type 2 diabetes, kidney disease, arthritis, bone loss and stroke.
WHO are specifically associated with binge eating habits:
- Stuck in a cycle of Yo-yo dieting or Diet Restrictions
- Anxiety associated with skipping meals or certain food items
- Constant weight fluctuations
- Rigid diet or fitness routines and rituals
- Extreme feelings of guilt and shame associated with eating
- Obsession with food as it relates to weight and body image that results in a negative impact on daily life
- Lack of control around good, compulsive eating habits
- Labelling food as “good” or “bad.”
- Sudden mood fluctuations, stress or emotional feeling
Best 5 Holistic Solutions To Stop Binge Eating Forever
1. Cultivate mindfulness , confidence not fear
Staying away from trigger foods or environment is not a solution. Sometimes overeaters are told to avoid fast food restaurants, birthday parties, etc. Many believe they need a separate pantry and/or shelf of the refrigerator where other people’s tempting treats are kept. The underlying belief behind this idea is that external temptation is the problem.
If you feel a binge coming on, pause and take deep breaths, then reflect on what you are about to do. Create a moment of consciousness by taking a minute to pause before you then go and make a nice choice of drinking water, instead of bingeing. In the time you takes a step to water, you will have allowed a level of higher thinking to come into your mind which should prevent the binge and the thoughts leading up to it, from ever happening.
2. Stop dieting, restricting and depriving yourself
Most bingeing and overeating occurs when we are putting controls on our body and what we feed it. This leads to us wanting and craving the thing we are restricting, which will then inevitably lead to bingeing out on that thing you are depriving yourself of. Ditch Fad diet or restrictions on yourself- learn to trust that you know what is nourishing for your body, and what is not, and get rid of the controls.
Instead of following diets, focus on making healthy changes. Eat more whole, unprocessed foods, such as fruits, vegetables, whole grains , and moderate your intake of treats rather than excluding them from your diet altogether. This can help reduce binge eating and promote better health. Instead of depriving your body of food, it’s time to start nourishing yourself and healing your relationship with nutrition.
3. De Stress Yourself
“If you’re in a hole, stop digging.” Overeating causes stress, it doesn’t fix it.
Stress often leads to comfort eating, so it’s important to consciously try and lower your stress levels. It’s helpful to remember we do not just overeat for “comfort.” Most of us aren’t binging on whole, natural foods. Instead, we turn to some sort of processed packed form of sugar, starch, salt, fat, oil, or excitotoxins. These are supersized doses of pleasure things which didn’t exist in the nature grown food. A better word for them might be “drugs.” What we are actually doing when we overeat things we know aren’t good for us is “getting high with food.”
A good social support system is thought to reduce the impact of stress, which may help decrease your risk of other coping habits like binge eating. Next time you feel like binge eating, pick up the phone and call a trusted friend or family member. Also putting your phone down, turning the TV off and taking two deep breaths will be effective .
4.Get Enough Sleep
Sleep affects your hunger levels and appetite, and sleep deprivation may be linked to binge eating. In fact, studies found that those with BED reported significantly more symptoms of insomnia than people without a history of this condition .
Additionally shorter sleep duration was associated with higher levels of the hunger hormone ghrelin and lower levels of leptin — the hormone responsible for promoting fullness. Aim to squeeze in at least 8 hours of sleep to keep your appetite in check and reduce your risk of binge eating.
5.Allow yourself to enjoy your food
The last and most powerful part of this holistic way leads us to actually enjoying what you eat. Food and eating is and should be a pleasurable experience.
Instead of deciding that all your destructive, impulsive food thoughts no longer belong to you. Instead, they belong to a kind of inner enemy associated with your reptilian brain. Stop labelling foods as ‘good’ and ‘bad’ as this leads to food guilt and emotional eating. Instead, try and eat mindfully, being aware of what you’re eating. It’s so important to sit down, eat slowly and enjoy the eating experience.
Treat your body and yourself with something other than food – doing one thing per day that’s pleasurable, whether it’s taking a bath or watching your favourite TV show. One of the most powerful ways to practise self-love is to accept yourself in this moment – just as you are. “Release the need to judge, blame or criticise yourself and know that you are entitled to live a happy, healthy and fulfilled life.”
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Which ones resonate the most with you and why? Share in the comments below!
Please feel free to share any of your experiences with this subject! I would love to hear from you and I know there are many others out there that could use your support as well. As always, you can connect with us on Instagram via @detoxpri and #detoxpri.
By Priyanshi Bhatnagar