hey, I have a little problem... As long as I'm away from home I eat normally but as soon as I come home, I can't stop binging! How can I make it stop? :( (tag Ghostyy)
I can relate to this, so I hope I can help you <3
You already figured out that the problem is from your home. This is a good step! Now, you need to figure out what is at home that gives you the urge to binge. Do you feel stressed or anxious at home ? If so, what is making you feel this way ? Do you restrict yourself during the day ? Is seeing or hearing something triggers you ? The only way to improve is to figure out the answers at these sort of questions. You need to find out why you’re doing this.
Here are some tips that may help you :
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, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
Eat three meals a day plus healthy snacks. 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 and cupboards of your favorite binge foods.
Stop dieting. 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.
Exercise. 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 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.
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. Give the craving time to pass.
Keep a food diary. Write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
Get support. 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.
Also, since the problem is home, you may need to find out how to stop yourself when you have urges at home. The best thing may be to avoid buying foods that you can binge on, and have a stock of little snacks that will calm your urge. If you are living with your family, this is a discussion you need to have with them. They need to know what’s happening, so they can cooperate and give you the best help possible. At first it’s hard, I know, but I took the step two years ago I think, and since then the amount of food I used to binge on has reduced at home.
Lastly, as it is said in the list above, you may need to get a professional help. They will first see if you have an eating disorder, and then give you the best help they can. It may sound scary but it’s worth the try, I promise.
I hope this can help you a bit, love. Write us again if you need anything, we are always here for you <3
Il est des jours heureux cachés dans l’avenir.
