Q. I binge eat, not too badly, like 300-800 calories at most. I just eat too much. I have a very fast metabolism so I hardly gain any weight, but over several months I've put on about 20lb, or maybe 15 or 10. It's not really noticeable. But I want to STOP!!! This is not a sustainable or healthy habit!!! Help please??
A. Much of your desire to binge probably comes from preexisting unhealthy eating habits that leave you feeling "over-hungry". To prevent that over hungry feeling, plan on eating more small meals throughout the day, rather than 3 big ones. Carry small - health conscious - snacks with you at all times to satisfy cravings with healthy alternatives to binging.
Keep in mind, that even when taking these precautions there will still be temptation and much of this battle will come down to pure will-power. Make sure you've thought long and hard about this decision and find some key motivators that will help you get through those urges.
Hope it helped! =)
Keep in mind, that even when taking these precautions there will still be temptation and much of this battle will come down to pure will-power. Make sure you've thought long and hard about this decision and find some key motivators that will help you get through those urges.
Hope it helped! =)
How to stop binging eating for good?
Q. I seriously can't take it anymore... I have a goal, and that goal is to get a nice, ripped core with abs. I can't control what my mom buys at the store though. She comes home with cookies, doughnuts, ice cream, a bunch of processed junk that my body starts to crave and all the weight that I lose over the course of two weeks and the nice results that I start to see, I end up gaining every single pound of it back because of binge eating. I'm seriously so mad right now... How do I stop this?
A. I had this problem to some extent; and what helped me was to just remember how guilty and gross i felt after binging. However, you can't completely restrict yourself from the junk food, especially with it being so close to you. If you don't let yourself eat it, you'll eventually just give in and when you do you'll eat everything. If you allow yourself a tiny bit of sweets every week or so, you won't feel the urge to binge on it. Hope i helped!
How can i stop binge eating?
Q. Im 16 years old & i have a huge binge eating problem. It all started when i tried eating healthy & exercising regulary. I guess i took it too far because just today i ate about 20 mini snickers candies plus junk food to the point where i could barely stand up. Im so afraid of gaining 5 lbs overnight! How should i eat from now on to make sure this never happens again? Im having trouble trying to be healthy but avoiding this at the same time!
A. Sometimes the strongest longings for food happen when you're at your
weakest point emotionally. Many people turn to food for comfort â
consciously or unconsciously â when they're facing a difficult problem
or looking to keep themselves occupied.
But emotional eating â eating as a way to suppress or soothe negative
emotions, such as stress, anger, anxiety, boredom, sadness and
loneliness â can sabotage your weight-loss efforts. Often, emotional
eating leads to eating too much food, especially high-calorie, sweet,
salty and fatty foods.
The good news is that if you're prone to emotional eating, you can
take steps to regain control of your eating habits and get back on
track with your weight-loss goals.
Though strong emotions can trigger cravings for food, you can take
steps to control those cravings. To help stop emotional eating, try
these suggestions:
Learn to recognize true hunger. Is your hunger physical or emotional?
If you ate just a few hours ago and don't have a rumbling stomach,
you're probably not really hungry. Give the craving a few minutes to
pass.
Know your triggers. For the next several days, write down what you
eat, how much you eat, when you eat, how you're feeling when you eat
and how hungry you are. Over time, you may see patterns emerge that
reveal negative eating patterns and triggers to avoid.
Look elsewhere for comfort. Instead of unwrapping a candy bar, take a
walk, treat yourself to a movie, listen to music, read or call a
friend. If you think that stress relating to a particular event is
nudging you toward the refrigerator, try talking to someone about it
to distract yourself. Plan enjoyable events for yourself.
Don't keep unhealthy foods around. Avoid having an abundance of
high-calorie comfort foods in the house. If you feel hungry or blue,
postpone the shopping trip for a few hours so that these feelings
don't influence your decisions at the store.
Snack healthy. If you feel the urge to eat between meals, choose a
low-fat, low-calorie food, such as fresh fruit, vegetables with
fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie
versions of your favorite foods to see if they satisfy your craving.
Eat a balanced diet. If you're not getting enough calories to meet
your energy needs, you may be more likely to give in to emotional
eating. Try to eat at fairly regular times and don't skip breakfast.
Include foods from the basic groups in your meals. Emphasize whole
grains, vegetables and fruits, as well as low-fat dairy products and
lean protein sources. When you fill up on the basics, you're more
likely to feel fuller, longer.
Exercise regularly and get adequate rest. Your mood is more
manageable and your body can more effectively fight stress when it's
fit and well rested.
If you give in to emotional eating, forgive yourself and start fresh
the next day. Try to learn from the experience, and make a plan for
how you can prevent it in the future. Focus on the positive changes
you're making in your eating habits and give yourself credit for
making changes that ensure better health.
weakest point emotionally. Many people turn to food for comfort â
consciously or unconsciously â when they're facing a difficult problem
or looking to keep themselves occupied.
But emotional eating â eating as a way to suppress or soothe negative
emotions, such as stress, anger, anxiety, boredom, sadness and
loneliness â can sabotage your weight-loss efforts. Often, emotional
eating leads to eating too much food, especially high-calorie, sweet,
salty and fatty foods.
The good news is that if you're prone to emotional eating, you can
take steps to regain control of your eating habits and get back on
track with your weight-loss goals.
Though strong emotions can trigger cravings for food, you can take
steps to control those cravings. To help stop emotional eating, try
these suggestions:
Learn to recognize true hunger. Is your hunger physical or emotional?
If you ate just a few hours ago and don't have a rumbling stomach,
you're probably not really hungry. Give the craving a few minutes to
pass.
Know your triggers. For the next several days, write down what you
eat, how much you eat, when you eat, how you're feeling when you eat
and how hungry you are. Over time, you may see patterns emerge that
reveal negative eating patterns and triggers to avoid.
Look elsewhere for comfort. Instead of unwrapping a candy bar, take a
walk, treat yourself to a movie, listen to music, read or call a
friend. If you think that stress relating to a particular event is
nudging you toward the refrigerator, try talking to someone about it
to distract yourself. Plan enjoyable events for yourself.
Don't keep unhealthy foods around. Avoid having an abundance of
high-calorie comfort foods in the house. If you feel hungry or blue,
postpone the shopping trip for a few hours so that these feelings
don't influence your decisions at the store.
Snack healthy. If you feel the urge to eat between meals, choose a
low-fat, low-calorie food, such as fresh fruit, vegetables with
fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie
versions of your favorite foods to see if they satisfy your craving.
Eat a balanced diet. If you're not getting enough calories to meet
your energy needs, you may be more likely to give in to emotional
eating. Try to eat at fairly regular times and don't skip breakfast.
Include foods from the basic groups in your meals. Emphasize whole
grains, vegetables and fruits, as well as low-fat dairy products and
lean protein sources. When you fill up on the basics, you're more
likely to feel fuller, longer.
Exercise regularly and get adequate rest. Your mood is more
manageable and your body can more effectively fight stress when it's
fit and well rested.
If you give in to emotional eating, forgive yourself and start fresh
the next day. Try to learn from the experience, and make a plan for
how you can prevent it in the future. Focus on the positive changes
you're making in your eating habits and give yourself credit for
making changes that ensure better health.
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