People with BED also feel they cant control what or how much they eat.
Treatment usually involves psychotherapy, nutritional counseling, and support groups.
This article discusses binge eating disorder.
Verywell / Jessica Olah
It explores 13 lifestyle strategies that can help you stop binge eating.
This is especially true if have BED.
As rational as some of the arguments may sound, they are rarely based on sound nutritional science.
This not only involves a reduction in calories but also some form of routine exercise.
Stay Hydrated
Staying hydrated has many health benefits but can also help curb cravings andreduce overeating.
It can also boost metabolism and may contribute to weight loss.
A regular eating pattern has been shown to reduce the chances of binge eating later in the day.
Breakfast is important as it jumpstarts your metabolism and provides you with the energy needed to function until lunchtime.
Dips in energy levels are key triggers for binge eating.
Practice Intuitive Eating
Intuitive eatingmeans eating when you feel hungry and stopping once you are full.
It involves giving yourself permission to eat and trusting your body to make good choices around foods.
Intuitive eating is also linked to better psychological health.
People who eat intuitively are less likely to have depression, low self-esteem, or body dissatisfaction.
Don’t categorize food as good or bad, and give yourself the freedom to eat whatever you want.
This is an ongoing process and may take years to unlearn unhealthy eating habits.
Plan Meals in Advance
Meal planning can help to regulate your eating and prevent binging.
Take time each week to plan what you will eat each day and shop accordingly.
Research shows people who meal plan eat a healthier, more varied diet.
Eating at regular intervals throughout the day can also help to prevent binge eating.
Prepping meals in advance can also help you stick to a meal plan.
Instead of cooking daily meals, consider preparing several dishes at once.
Then portion into individual serving sizes and freeze for the week ahead.
Clean Out the Kitchen
Remove unhealthy food from your kitchen cabinets and refrigerator.
Keeping junk food on hand will only lead to temptation and derail your efforts.
Start by getting rid of any trigger foods.
Don’t keep sweetened beverages, like regular soda, sweet tea, or lemonade, around either.
Stock the kitchen with healthy, non-tempting foods instead.
Fruits, vegetables, whole grains, lean proteins, nuts, and seeds are nutritious options.
It can also be helpful to jot down any feelings or emotions you have before or after eating.
Tracking your emotions in this way can help to identify emotional eating triggers.
Difficulty managing negative emotions is a significant factor in binge eating disorder.
Learning to identify your feelings and how they relate to food is an important aspect of overcoming eating disorders.
Research shows increasing intake of protein-rich foods enhances feelings of fullness and satiety in people living with obesity.
The amount of protein you need depends on your caloric needs.
Good sources of protein include lean meat, eggs, nuts, seeds, and legumes.
Whole grains, fruits, and vegetables also offer plenty ofdietary fiber.
Fiber moves slowly through the digestive tract, keeping you satiated for a longer period of time.
Exercise
Research shows getting regular exercise can help curb binge eating.
The exercise group attended four 90-minute exercise sessions a week, supervised by an exercise therapist.
While both groups showed improvements, the exercise participants had the best results.
If you do not currently exercise, talk to your healthcare before getting started.
Then add stretching and strength training, gradually working up to 90-minute sessions four times a week.
Practicing yogic breathing exercises (pranayama) and meditation may also help you dial down the tension.
Mindfulness meditation, in particular, is a helpful tool for combating binge eating.
One study of people with BED found mindfulness meditation effectively reduced binge eating and emotional eating.
venture to get at least eight hours of sleep a night to reduce the risk of late-night binge eating.
Doing nighttime yoga can also help relax the mind and promote good sleep.
The best plan to stop binge eating depends on your needs, but lifestyle changes are essential.
These strategies aren’t substitutes for professional care, but they can complement therapies offered by a healthcare provider.
Binge eating disorder is also associated with depression, low self-esteem, and anxiety or stress.
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