tips to stop binge eating
my personal experience, it’s been a couple months since i stopped and i just wanted to share it.
here are my tips that helped me stop binging:
- realize why you do it. in my case i went three years barely eating and definitely not getting the nutrients i needed so my body caught up to me and demanded i stuff my face. there are many other reasons why you may be binge eating it could also be emotional, i won’t go into much detail here.
-realize, it’s a habit. like all habits they are hard to break but once you do after a while you wont have to worry about it anymore. if youre like me youll worry about the future. “so what if i do overcome it for a while? what if it just comes back again?” and you think very negatively. youre going to need to keep your head up and stay positive!! now that youve established this is a habit and you WILL break it, more tips:
-drink water!!! for me whenever i had the urge to binge i would drink water. after i ate if i still wanted to eat more i would pour a whole pool into my mouth. of course too much water is bad though so please be mindful! i have around a gallon a day and it really does come with extra benefits that i wont get into. water will make you feel full. in my case it also helped replace the habit to just drink water slowly and go do something.
-ONLY EAT AT YOUR DINNER TABLE!! this is actually really important!! for me binges were ALWAYS in my room. i would sneak food into my room and just go crazy and stuff myself then the feeling of guilt came. everyday that i brought food into my room i felt guilt. now just like if you do your homework in your room (which i kind of dont reccomend well because) youll subconsciously ( depending what type of student you are ) attach your room to relaxation and laziness and end up not wanting to do your homework; or attach your room to stress making it a bad environment. well anyways what i was saying, same goes for eating. for me i felt way to comfortable in my room and thus when i ate i felt nothing no need to stop no one was around just me and my bed. when i started eating only at my dinner table so much changed i was aware people were around in my house i felt more productive and mindful.
- now this goes with that^ EAT WITH NO DISTRACTIONS!! stop eating while watching netflix, tv whatver youre doing. maybe youre on your phone and youre on instagram or snapchat while eating, dont do that! youre disconnecting yourself with your food, you become unaware that youre eating and that will cause you to lose touch with your stomach and the mindless eating wont stop. just sit down at your table and eat.
- eat slowly!!! gosh this helps so much. you have to wait at least 20 minutes for your food to reach your stomach so eat slow with no distractions!
- after your finished stay seated for a while and just wait i usually watch tv or netflix at this point but i stay seated for 30 minutes afterwards and drink water and the feeling of wanting to eat more will usually not be there for me.
- eat frequently but small meals! for me i eat every 2 hours but VERY small meals usually a small 300 calorie meal with a 100 calorie snack inbetween every small meal. this really helped the urge to eat.
-track your food. this was kind of a trigger for me but it actually ended up REALLY helping me. i use the app fooducate to put down what i eat before i eat any meal or snack. in the app you can see the total calories of the day, processed food vs real food you ate, macro nutrients, sugars; all of this made me aware and made me better at food eating decisions.
-stay strong. the first week is THE HARDEST after about a week of being able to control yourself and realizing you can, i started to just think of what i was doing as normal because i mean it was. i didnt worry about relapsing after a week i just kept doing what i was doing and had the mindset that i was all better and that i was just i dont know a way to say it but ‘normal’ you know? a person who doesnt think about food all day who eats because theyre hungry and eats normal sized meals. after the first week i just thought of myself as normal because i knew i would have constant stress and worry and be thinking about the next meal if i didnt.
-you can eat what youre craving. this was kind of hard and it was definitely a trust game with my mind and body. once youve seen that you can control your binges for at least 2 days feel free to just have a little bit of what you crave, just learn to eat it slowly and distraction free, take it all in.
- replace your junk food! junk food is a trigger it really is. i dont eat it AT ALL. it is waaayy too much of a stressor for me. be mindful of your eating habits and how healthy they are. replace your chips for vegetables or fruit!
* for me: veganism. it was such a great help and made me feel better and made me only binge on ‘healthy foods’. i would start to binge on some sort of fruit or veggie and halfway through just stop because i didnt really want to. i put a little star on this one because it’s optional but i super duper recommend going vegan it’s so good for you and the planet. i wont go into this because this isnt a ‘why to go vegan’ haha
that is all my tips that helped me get over binges. i went though my whole journey super positive no matter how hard it got, and that’s what really got me through this. i really do hope this helped. youre not alone remember that, you are strong and can do anything you set your mind to <3
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