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.‭