Binge Eating is a kind of disorder, which can happen to anyone. Actually, it is a mental health condition, where you end up eating more food during any kind of traumatic experience. This could be due to shame or gilt. Or it may be that you are not in control of your body. But do you know that due to Binge Eating Disorder (BED), you can have many health problems, such as heart disease or type 2 diabetes etc. Along with this, you may gain weight and there may be many other problems. Because of this, we have brought here some tips for you, with the help of which you can avoid binge eating.
Keep yourself Hydrated
If you keep yourself hydrated, it reduces your cravings and you can avoid overeating. According to a study by the American Dietary Association, people who drink water according to the body’s need, they consume less calories. Drinking water boosts your metabolism. If you are an adult woman then you should drink at least 3 to 4 liters of water in a day.
Avoid the Restrict Diet
You should not do such a diet, due to which you are not able to eat many types of food of your choice. Doing so can increase your cravings a lot and cause you to overreact. Such diets may guarantee a quick fix of your problem, but such claims are often false. For this reason, you should stay away from diets that claim that you will lose weight quickly, or those that have rigid eating plans and that claim to lose weight without exercising. You should always choose a sustainable approach that includes exercising and a diet that satisfies your cravings and also gives you nutritional value.
Eat More Fiber
Unprocessed food, fruits and vegetables satisfies your hunger well. All these things contain dietary fiber, which the body digests slowly. Because of this, you do not feel hungry for a long time after eating this. On the other hand, if you consume street food and refined sugar, then it reduces your appetite for only a short time but later you can have intense cravings. You can include bananas, barley, brown rice, apple, carrot, oatmeal, green beans, nuts, berries etc. in your diet and this keeps your stomach full for a longer time.
Avoid Skipping Meals
If you regularly skip your meals, you may end up eating too many meals at once. Because of this, you should eat breakfast, lunch and dinner to keep your body’s metabolism up and energy level high. If you keep the meal time fixed, you will not eat more snacks than you need and will be able to keep your hunger satisfied.
You should always include high protein food such as oats, chicken, egg, poha, almonds, sprouts and curd in your breakfast. In lunch you should eat pulses, rice and roti and in dinner you should eat light things.
Do the Exercise
Relaxing yourself and exercising can help you manage stress, which is an important factor in binge eating disorder. Because of this, if you go to the gym every day or walk for 30 minutes, dance, ride a bicycle, do yoga, meditation or swimming etc. then your stress management remains correct. Also, if you want to avoid binge eating at night, then you should sleep for at least 7 to 8 hours at night.
Understand your Gut intuition
Instead of being based on cravings, you should understand the needs of your body and stomach. You should always eat only when you feel hungry and stop when you feel that your stomach is full. You may find it difficult to do this in the beginning but you can practice it and once you understand how to do it, you can do it easily.