Stop Binge Eating - Stop Overeating

Here are the common signs that you are a binge eater according to Wikipedia:

1. Sometimes can’t control how much of a certain food you
   consume.  For instance, planning on eating one cookie and
   eating 5 instead.
2. Eating unusually large amounts of food at one time.
   Eating more than a normal person would eat in the same amount
   of time.
3. Eating more quickly than you normally would.  This
   is what characterizes a binge eating episode.
4. Sometimes eating until your too full, and your stomach
   hurts.
5. Eating large amounts of food when you aren’t really hungry.
   Like when you eat lots of comfort foods at the end of a
   stressful day.
6. At times you eat alone because you are embarrassed about
   the amount of food you consume.
7. Feeling disgusted, guilty, or depressed after a binge
   eating episode.

To stop binge eating you need to be more aware of why you eat.‭  ‬
Whether you want to stop eating junk foods or stop eating‭ ‬fast food,‭ ‬
it’s all about awareness.‭  ‬Before reaching out for food,‭ ‬make it a habit
to pause and question if you are physically hungry.‭  Start
doing  this every time you are about to consume food to make
it a habit.

Here are the questions you should‭ ‬ask yourself before reaching for
food:

• ‬Am I really hungry‭? ‬if Yes then go on and ask the
  following questions,‭ ‬otherwise do another activity until you are
  hungry‭ (‬go for a walk,‭ ‬take a shower,‭ ‬take a nap‭)
• ‬Is the food I’m about to consume healthy for
  me‭?  ‬or Is it junk food‭?
• ‬What are the long-term effects of the food I’m about to
  consume‭?  ‬If I keep eating this food for the next year how
  will it impact my weight,‭ ‬body size,‭ ‬body shape,‭ ‬confidence,‭
  happiness and satisfaction in life‭?

These questions will increase your awareness.‭  ‬They will
help you stop binge eating before you even start.‭  ‬Or if You
are just trying to stop eating junk foods you will also find these
questions useful.

The key is repetition.‭  ‬Start making it a habit to pause and
ask the questions before consuming food.‭  ‬Also take your
time.‭  ‬If you have been binge eating or eating lots of junk
foods and fast foods,‭ ‬don’t expect to stop overnight.‭  ‬It
probably took you years to develop those habits.‭  ‬Aim for
slow gradual‭ ‬consistent progress.‭

Lets say you want to stop eating junk foods,‭ ‬and you eat‭ ‬3‭ ‬junk
foods a day.‭  ‬Try eating‭ ‬2‭ ‬junk foods a day.‭

‬Once you can do that for a week or two then cut out another junk food
etc.

Whether you want to stop binge eating or stop eating fast food it’s not
a good idea to deprive yourself.‭  ‬You shouldn’t avoid all
junk  foods all together.‭  ‬This will sky-rocket
your cravings for them,‭ ‬and one day you’ll crash eating every junk
food in sight.‭  ‬Depriving yourself isn’t a‭ ‬realistic
approach to healthy eating.‭  ‬Rather eat those foods in
controlled moderation.‭

Controlled moderation is simply controlling your potion
size.‭  ‬Lets say you have been craving chocolate chip
cookies.‭  ‬It’s a bad idea to go to the store and buy a whole
box.‭  ‬Because once you start eating the cookies you might
not be able to stop.‭  ‬Rather buy a single big
cookie.‭  ‬This is controlled moderation.‭ ‬Don’t trick
yourself and say you are disciplined and have lots of
self-control.‭  ‬We all like to think we do.‭

This entry was posted on Friday, August 8th, 2008 at 1:54 am and is filed under Stop Binge Eating.