Binge eating is characterised by episodes of eating large quantities of food even in the absence of hunger, leaving a feeling of guilt and shame.
If you are trying to stop bingeing or overeating, firstly please be kind to yourself and try follow these simple tips
1. Identify your triggers! Try to analyse the binge. What causes you to overeat? Are you stressed, anxious, tired, bored? Acknowledge the emotion and be kind to yourself. Find ways to get out of that emotion - go for a walk, take a bubble bath, call your bestie or hit the gym.
2. Think addition instead of restriction! Don’t define food as ‘good’ or ‘bad’. This triggers a feeling of guilt around food causing you to eventually overeat all those forbidden foods. Eat wholefoods for life and give up strict dieting.
3. Plan your meals! Setting a regular eating schedule is proven to be very effective for binge/emotional eaters. Try to eat small meals every 2-3 hours to avoid sudden hunger and try to eat a protein-rich afternoon snack to prevent overeating at or after dinner.
4. Don’t eat as soon as you get home, especially after a long busy day! Shower first and take a few breaths to calm your mind before entering the kitchen.