How to Say Goodbye to Binge Eating

Have you experienced overeating fatty, salty, and sugary foods, especially when stressed or depressed? Do you feel like your problems will only be relieved by eating? Do you turn to food for comfort? Are you desperate to lose weight yet feel powerless to stop eating? Do you feel helpless to say no to food, even when you want to?

If so, you might be suffering from B.E.D. or Binge Eating Disorder. 

What is Binge Eating Disorder?

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You might tend to overeat occasionally especially in eat-all-you-can restaurants or during birthday parties, but binge eating is more than that. Binge eaters overeat uncontrollably and regularly. They tend to eat even when they have just finished their meal or when they’re not even hungry.

Binge eating often leads to significant weight gain, obesity, digestive problems, breathlessness, and emotional and psychological symptoms of shame, guilt, and low self-esteem.

What leads to binge eating?

Binge eating is driven by at least three emotions: depression, anger, and anxiety. Do you remember that time when you were so heartbroken that you finished half a gallon of ice cream? You’re not alone. I experienced that as well!

More than being an eating disorder, binge eating is a psychological disaster. Feelings of depression, anxiousness, and anger lead you to binge. Then you feel depressed, uneasy, and angry about your bingeing, so you binge even more. Binge eating is stuffing feelings down with overeating to shoo away feelings of depression, anger, and anxiety. It is using food as an escape to these negative feelings.

How to say goodbye to binge eating?

Have hope because B.E.D. is a treatable eating disorder, especially with appropriate help, motivation, and support. Here are simple tips to start with:

·        Have control over your emotions. Don’t be a slave of your emotions. Find ways to handle stress and other overwhelming emotions without using food. Overwhelming emotions and stress raise your levels of cortisol prodding you to crave for high-sugar and high-carb foods. Take a break and relax. Engage in meditation and exercises to keep your emotions stable.

·          Don’t skip meals. Stick to small frequent healthy snacks a day. Never skip. Skipping meals often lead to starvation that leads to binge eating later in the day. It raises your hunger hormone ghrelin, making you say yes to every food you see.

·         Stay active. Keep yourself busy with fun activities to distract you from the call of overeating. Stay away from being idle. Read a book. Walk your dog. Exercise. Find a new hobby to be busy with. Staying active counterattacks the call of unnecessary food cravings that leads to binge eating.

·           Don’t keep problems to yourself. When you feel like a surge of overwhelming emotions is coming, talk to someone instead of diving to your refrigerator for food. Turn to family or friends for comfort. It may not be easy for you to open up your feelings at first, but you’ll eventually get used to it. Talking to someone close will lessen the heaviness you feel while overeating will just make you heavy, both literally and figuratively.

·         Get help and support. Have someone accountable for you. Find a solid support network. Lean on your family and friends for support. You can also ask for expert help from therapists or professionals. Saying goodbye to binge eating can’t happen overnight, but having people who’ll constantly walk with you in your pursuit will make it easier.

·          Love yourself and your body. Don’t be hard on yourself. When you binge again, forgive yourself and try and try and try again.

Binge eating is more than an eating disorder, it starts in the mind. To say goodbye to binge eating is to welcome positivity in your life. Take charge of your emotions before they start taking charge of your life and appetite!