HOW TO REDUCE BINGE
EATING OVEREATING,
AND BORED EATING:
disclaimer: i am aware that binge eating is an eating disorder, but not a lot of people have access to professionals to help them, and this guide could help a number of people struggling with binge eating, it could be successful to some binge eaters but not all. i hope this assists you, and this all comes from a place of good faith not malicious intent. i am also aware that binge eating does NOT equate to bored eating or overeating.
skip the preface if you want to skip straight to the tips!
PREFACE:
I have been in quarantine for nearly nine months, and I have struggled with multiple aspects of my everyday life that have had to be changed and adapted to the new rules of society. Since the beginning, I have always preached about staying in doors, social distancing, not going out to into open places without a mask etc because this is a direct reflection of the respect you have for yourself and the people around you. In this strong belief, I found myself struggling to juggle being a first year university student, my fitness, mental health, food and constantly being bored within my house.
Food was the hardest aspect, and with being surrounded by food 24/7, weight gain was inevitable. At first, I had not realised how I ate on a regular basis, I woke up at 6am, and would be at uni between 8am and 5pm from monday to thursday, where i would usually only eat one meal and a snack between that, whether it be left overs from dinner for lunch and an apple or piece of fruit for when i feel a bit peckish, and 2litres of water. My day consisted of four lectures ranging from 1 hour to two hours and walking around a lot because I hated sitting for a long time, and occasionally doing summaries or watching netflix between lectures. And when i got home, I had dinner and would go to bed. That was my routine and it was never truly surrounded by food constantly available at my every beck and call.
During quarantine, I was filled with procrastination and demotivation to attend lectures online or read my books. And all that extra time was filled with having an efficient workout routine and eating, but then that eating turned to eating quite frequently whether i was watching television, and mainly eating for the sakes of eating and in gross portion sizes because it was now available. Let's talk about how I broke out of that cycle of over eating and bored eating:
1. PLAN YOUR DAY PRODUCTIVELY.
I needed some direction in my life, I forced myself to plan every hour of my day so I can do something productive for myself. I planned the times from when I would wake up at 8am, to the time it took to fix my bed, brush my teeth, workout, stretch, eat my meals, nap, spend time outside, spend time on social media and more. Not only did my eating habits straighten out, but I got more done with my day.
2. SET EATING TIMES.
Setting eating times was the best thing I had ever done. Breakfast was always at 12 midday, lunch at 2 pm and dinner at 6pm, but these were my eating times, especially since i was intermittent fasting. These times helped me plan my day accordingly, between eating times I would usually fill my day with studying, and doing summaries, catching up with work I had missed. This helps especially if you have a restrictive diet or fast a lot! Restricting calories and fasting for extended periods of time only adds to the urge of falling into a binge cycle because your body feels the needs to refeed!
3. LISTEN TO YOUR CRAVINGS.
Listening to your body is so important. If you want to eat pizza for lunch, don't eat a salad, eat the pizza because it will be mor satiating than that salad or pasta that you might not want as much. Because that pizza might just pop into your mind late at night and you will have a little late night feast, this applies especially if you are counting calories. Having cravings are normal, and unless you are on a no bs diet that is extreme, you shouldn't deny yourself of something that you really want for something that won't leave your soul satiated.
4. DRINK WATER DURING MEALS.
I won't say much on this, but having water before, during and after your meal is so important. It aids in better digestion and adds to the feeling of being satiated when you are done eating, plus it's an easy way to get your water in. Replace that coca cola or soft drink with water, especially if you know you don't get enough glasses of water into your day.
5. LEMON WATER.
A cup of warm water and a wedge of lemon juice squeezed into it is super refreshing, sip on it throughout the morning before breakfast, to aid in digestion. Lemon water is a thing that is constantly brought up, and shut down for being "ineffective" but it works for me, and I believe that it is a phenomena of the mind. If you believe lemon water can help, it will definitely help you because you have manifested its impact on your health. Lemon water and warm water is one of those things that 'curb' hunger, and if you are one of those people who sometime wake up hungry but can't bring yourself to eat so early because it could make you nauseous, then water lemon water in a glass is the drink for you.
6. EAT WHOLESOME AND NOURISHING FOODS.
Calories are a touchy subject, and they add up very quickly very surprisingly. A bowl of oatmeal will have a lot of volume, leave you satiated and keep you full longer than toast and nutella. No one is saying do not eat the nutella, but adapt it into a meal that will leave you full and satisfied for example, if you want something sweet, heave oatmeal with a tablespoon of peanut butter or nutella inside of your oatmeal! Eat foods that will nourish you and give you enough energy to go about your day.
7. PORTION CONTROL AND PHYSICAL FULLNESS.
Portion sizes are all up to you as an individual and how satiated a portion size leaves you. Eat portion sizes that leave you satiated, but remember that being satiated does not equal to being so physically full that you feel uncomfortable as a result of eating too much. Being satiated is very difficult because sometimes you eat food that tastes amazing, and even though you are physically full, you feel like you could eat more and that becomes problematic because you've eaten past your bodies physical limit. Eating what you are craving ( number 3 ) comes into play with this aspect, as you have to be able to know when enough is enough. If you feel as if your portion sizes are huge and want to reduce them, then reduce it gradually whether it means you want to go from eating 4 slices of pizza to 2 slices of pizza, then begin with eating 3 and a half slices or eating one less scoop of pasta than you usually eat. If you have no idea how to stop eating past your physical limit, eat until you feel like you're just about to be physically full, do this for a week, and see how you will become satiated with the portions you are eating, gradually lessen the portion sizes overtime until you are happy with the amounts you are eating! This won't happen immediately, it is a gradual process.
8. DON'T EAT TOO FAST. CHEW YOUR FOOD.
A lot of the time, we do not realise how fast we eat and how we don't thoroughly chew our food. The food isn't running away, take your time to enjoy your meal and chew it instead of swallowing after a few times of grinding your teeth. Take in the flavour of your food and really enjoy it in the moment.
9. IT IS OKAY TO FALL INTO OLD HABITS, BUT BREAK IT AS SOON AS YOU CAN.
Nothing in life happens in a linear manner, everything is gradual and has its ups, its downs, its regressions and just general moments we are not proud of. If you find yourself in a binge cycle or overeating cycle for a day or a week, it does not meal all progress is lost. It means you are human, you are not engineered to be perfect constantly. Have a mantra for yourself that you repeat to comfort yourself: “it is okay, tomorrow will be better.” or “it was just one day, i can go back to normally eating tomorrow.” or “I shouldn’t be too hard on myself, it happens to everyone.”
10. INCORPORATE HEALTHY FOOD GROUPS INTO YOUR MEALS.
Make your meals satisfying and as colourful as possible! Don’t just eat pasta or pizza, eat it with something healthy like a side salad or a side of fruits or a side of healthy carbs like roasted potatoes! Never just eat one thing especially if it doesn’t have any greens or vegetables!! It doesn’t have to even be a salad or anything fancy! It can be cut up tomatoes, or cucumbers or apples!
11. HEALTHIER ALTERNATIVES MEAN YOU CAN EAT MORE FOR LESS.
Your oven, grill or airfryer is your bestfriend. Fried food is delicious, but you feel insecure at times after eating something that was cooked in heaping amounts of oil. Remember an airfryer is just a small oven, and can do wonders too. If you want a burger and you have time, home made burgers are always amazing and tastier than their fast food counterparts! Make your burger at home so you can control what goes into it, or make your fries in the oven so you can have a much more healthy alternative for less calories, and have more of it! I’m not saying make your burger buns something like lettuce buns, but making your burger at home can significantly reduce the calories in comparison to ONE mcdonalds burger, and you can have two for less calories than once burger if you make it at home.
I hope you enjoyed reading this as much as I enjoyed writing it! Hopefully these tips can assist you day to day, and you take them into consideration and even test it out! These tips worked for me, and I know they won’t work for everyone but some of them might be helpful to you!