Did you know that around 30 million Americans live with an eating disorder? Binge eating disorders are the most common in the United States and will affect about three percent of adults at some point in their life.
However, less than half of people with a binge eating disorder seek treatment. This could be due to the stigma and feelings of shame associated with this disorder or just a lack of knowledge. There are also individuals who tend to binge eat but don’t qualify for a diagnosis of a binge eating disorder.
If you’re struggling with binge eating, you can do a few things to help. Keep reading for binge eating tips.
Understanding Binge Eating
What is binge eating? Before you can understand how to overcome binge eating without professional help, you first need to understand what binge eating is.
Binge eating is explained by many as consuming large amounts of food in a short time, and that’s not inaccurate. However, it goes beyond that.
Individuals with a binge eating disorder feel out of control, and they can feel intense shame around their behavior. For a binge eating disorder diagnosis, this must occur at least once a week for three months.
Now that’s not to say that you can’t experience binge eating behaviors if you don’t have a binge eating disorder. You can engage in binge eating at holidays or even sitting in front of the TV while mindlessly eating.
Stop Binge Eating
If you have symptoms of a binge eating disorder, you should consider seeking counseling. However, there are a few things you can do yourself.
Around 37 percent of people mistake thirst for hunger. This can lead to eating instead of giving your body what it needs, water.
In addition, water can help you feel full for longer, which can help reduce the temptation to eat.
Don’t Skip Meals
Skipping meals can increase cravings and contribute to overeating. It’s important to set up a meal schedule and stick to it.
Not only will it help you avoid binge eating, but it will help your metabolism and keep you energized throughout the day. The most important meal to start with is breakfast.
We get it, life is busy, and it’s often easy to skip meals. Creating a personalized meal plan can help you avoid the temptation to skip meals.
Get Enough Sleep
Getting enough sleep is essential for a healthy body. It’s also important because it can help you make smarter decisions regarding food.
A lack of sleep can increase the amount of ghrelin or hunger hormones in your body. It can also reduce the amount of leptin in your body. Leptin is a hormone that promotes fullness.
That combination can trigger binge eating behaviors.
Enlist the Help of a Dietician
A registered dietician can help you create a meal plan that works for you. They can also help provide the education you need to become a healthier you.
Get the Help You Need Today
A binge eating disorder can have a significant impact on your life. You can do things to help you get to a healthier place.
Are you ready to start meal planning and learning how to eat? Get started with nutrition education and health coaching today.