How to cope with overeating (with photos) - tips

Content

Steps

From time to time, we all overeat on holidays, and then regret using the second delicious cream cake from Grandma. However, overeating is the more serious condition and the most common eating disorder in America. Consuming large amounts of food quickly, often, results in feelings of regret, powerlessness, and shame. Worse, overeating will also trigger many serious health complications associated with weight gain, noticeable type 2 diabetes, high blood pressure and cardiovascular disease. Therefore, finding ways to limit the amount of foods you consume is key to a healthy, happy lifestyle.

Steps

Part 1 of 5: Addressing the emotional reasons for overeating

You should talk to a therapist, especially if you have BED (BEDD). In many cases, the deeper psychological problem contributes to overeating. Seeking help from a trained counselor will help you detect any potential anxiety, depression, or problems with negative physical appearance that could gain control of self-control. your.
- There is strong evidence that the majority of people diagnosed with BED have latent mood disorders.
- Even if you don't have BED, a therapist can be of great help if you overeat due to stress. They will help you deal with the causes of anxiety, stress, sadness, etc., and help you learn healthy ways to deal with them.
- Bring your eating diary to your session so you can share all of your views with the therapist. It can be helpful to have your doctor go through this log, as they may be able to spot some frameworks or triggers that you are unaware of.
Manage anger or sadness. Emotional eaters often hide their feelings and turn to food to feel better. Finding healthy ways to cope with negative emotions can affect overeating - although it may feel as though your problem is just because you can't control your food intake. The underlying cause is that you feel powerless over your emotions. When you begin to feel anger, sadness, or other unpleasant emotions, find healthy ways to express or deal with them. Call your best friend, journal or draw - do something useful that you know will make you better, not worse. If your anger or sadness stems from past pain, deal with it in the following way:
- Write to the person who hurt you. You do not need to send mail. Taking anger or sadness out on paper will often help reduce stress.
- Atone for yourself. Stand in front of a mirror and forgive any hurtful behavior you have done. You need to bring up and express any feelings of self-hatred you are feeling in order to begin the healing process.
Control stress-induced eating and drinking. Avoid spending time with your favorite junk food. Identify times when you feel confused and find ways to "let go" of your anger. Some of the following stress reduction techniques will help:
- Take a short walk. Even walking for 15 minutes will help release euphoric endorphins in the brain, dispel stress.
- Play with your pet. Take the time to show love to your dog so that you can release oxytocin, the cuddly chemical that promotes your feelings of well-being.
- Practice breathing. If you are having a lot of thought, take a few minutes to focus on something simple like your breath. Refocusing on the present moment with a science-proven breathing exercise or meditation reduces stress and anxiety.
- Yoga.
- Learn how to meditate. Meditation is a stress reliever that can be done anywhere.
Learn to listen to your stomach. Regularly ask yourself, "Am I full?" will help you see things as they are. Usually, we often eat unconsciously without paying attention to what the body is trying to tell us. People who overeat often continue to eat even after they are full. They ignore the message their body sends them.
- It is helpful to rate hunger on a scale of 1 to 10, where 1 will be so hungry that you feel dizzy, weak or as if you are starving and 10 will be too full. that you want to be sick. A score of 5 will represent a feeling of well-being - not hungry and not full.
  - Eat when your hunger is between 3 or 4, and try not to let it reach 1 or 2.
  - Stop eating when you reach a score of 5 or 6 - satisfied, or "full enough".
- Stop for a quarter of a meal and ask yourself, "Am I still hungry?". If so, you can continue eating. Then, continue to pause in the middle of a meal and ask, "Am I still hungry?". Remember, you don't have to eat your plate completely.
Get over boredom. Many people overeat because they feel bored. If you feel like you have too much free time, get out of the house. Looking for some hobby. Volunteer to help others. Go to the movies (just stay away from the candy bar). Call a friend or go for a walk and explore your neighborhood. There are countless ways to keep the mind busy that have nothing to do with sweets. advertisement

Part 2 of 5: Eliminate habits that cause you to overeat

Slow down. Binge eating includes eating too quickly. However, slowing down and taking the time to focus on the food (on taste, temperature, etc.) can help soothe your cravings. This mindful eating remedy has become a well-known technique to alleviate overeating, recommended by doctors, superstars and chefs.
- Do not eat while standing, in a car, or while trying to do other work. You should sit down at the table. Try to stay away from situations where you have to "eat in a hurry".
- Stop and place the spoon down between each serving spoon.
- Chew the food well and swallow it before taking the spoon again.
- Allow yourself to perceive the texture of foods and perceive their flavor and aroma.
Turn off the TV. Maybe your overeating is not a response to stress or any other emotion - perhaps you are simply overeating because you are so distracted that you cannot listen to your signals. body. Stay away from distractions while you eat - turn off your TV and computer, close your books - and focus on your plate and how you feel. Researchers have found that forming a habit of watching TV while you eat causes you to consume less fruits and vegetables, while consuming more unhealthy fast foods, carbonated drinks and junk food.
Change of living environment. We are creatures of habit. Using a different plate, or sitting in a different position beside your regular seat will help increase your alertness in realizing the right moment when you need to stop eating. As a registered dietitian notes, small factors like changing how long you eat and minimizing the amount of food on your plate can make a big difference over time. advertisement

Part 3 of 5: Developing good habits

Start exercising. You should get up and move. The effect of improving the mood that exercise brings has been proven specifically. Sports will help reduce stress hormones and increase your energy and mood. You should take about 20-30 minutes to exercise moderately every day. Some effective, uplifting exercises include:
- Yoga
- Swimming
- Long walk
Get rid of temptation. You should remove your favorite snacks from the kitchen cupboard and refrigerator. If they are not in your home then you will not be able to consume them. And now that you have written down your food diary and know the foods that often make you overeating, you should keep this in mind when you go to the supermarket. If you indulge in packaged cookies and chips, the two most popular trigger foods, make sure you stay away from pre-packaged candies and snacks.
- Follow the booth at the outside of the supermarket. Biscuits, packaged chips, carbonated drinks, and other unhealthy snacks are usually available in the mid-store, while produce, raw meat, and seafood will be available at the booth. outside of the supermarket.
Stay away from fast food. You need to resist the urge to drop by your favorite fast food restaurant on your way home from work. The pressure of the day can make you rush to order large quantities of sugary and greasy snacks. If your willpower is slipping and you find yourself waiting to make a purchase, you should consider ordering a healthier salad or a low-calorie snack on the menu instead of a non-free food. common nutrients. advertisement

Part 4 of 5: Coping with immediate overeating

Forgive yourself. You may experience failure and it is completely natural. You won't be able to break a bad habit that lasted for years overnight. You need to be patient with yourself and treat yourself with kindness and altruism.
Get rid of shame. Getting overwhelmed with feelings of shame, anger, and sadness will only create a vicious cycle that will increase your overeating. Some helpful ways to express disappointment that do not include binge eating include:
- Say goodbye to the past. Everything you have done is over. Remind yourself that you cannot change the past, but you can change the future. All you can do is learn from your mistakes and move on.
- Determine when you've gone off course. Thinking and writing about what has recently lost you (trigger foods, a particular emotion, etc.) will help ease your guilt and redirect your focus back to recovery. dress.
- Set up a positive reminder factor. You should dispel your shame by creating tools for better performance in the future. You can use the app or set a reminder to automatically display positive messages on your computer.
Seek help if needed. Dealing with problems alone will be very difficult. Finding like-minded people is important in the recovery process. Some local organizations have mass gatherings that you can attend. Or, if you can't wait and need to chat with someone right away, get in touch with someone else on the chat room or join the forums and online discussion pages. Here are a few sources of suggestions:
- Anonymous Excessive Eaters
- NEDA
- Academy for People with Eating Disorders
- Health Chat Room
- Health Forum
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Part 5 of 5: Understanding overeating

Write food diary. Lack of understanding is not happiness. Writing down everything you've eaten is an eye-opening experience, as most people tend to underestimate the amount of food they consume. In addition, keeping track of when you eat will help you identify the point of the problem, the time of day when you are often overeating. Or, your food journal will quickly highlight foods that you binge on on a regular basis.
- When writing an entry in your food diary, you should include the time when you eat, what you eat, and the serving size. Also, make a note of what you do during the time, your mood, and your surroundings.
- Carry a pen and a piece of paper with you or use your phone to write down the foods you consume. Don't rely on memory - remember, most people underestimate the amount of food they eat, and you will do the same when you rely on your memory. You will also forget when you have a little snack (a handful of sweets from a candy box on someone else's desk), or a piece of food on your friend's plate (these are important) .
- Make sure you accurately record your portion sizes and everything else like salad dressings.
- You can refer to the food diary form here.
Look for patterns in your food journal. By recording additional information in your food journal, like your mood or surroundings, you can begin to spot patterns and triggers that trigger overeating. For example, you will probably notice that you overeat when you are stressed or upset, when you go to your parents' house, or after you talk to your sibling. This is known as stress eating or emotional eating.
- A few other factors you need to watch out for include waiting too long between meals (this can cause you to overeat when you finally OK eating), walking while eating (like driving a car, standing or doing other work), eating in front of a TV or computer (people tend to eat more when they are distracted and do not focus on their meals. their food).
- Pay attention to the effects of smelling or seeing food. Maybe your journal will show that you can't resist stopping to buy junk food as you pass a delicious pastry shop on the way home. Even if you're not hungry, the scent of freshly baked bread makes your tummy binge.
Learn about emotional eating. A food diary will tell you when you eat to deal with difficult feelings or even simply boredom. Do you often look to food when you feel sad, stressed, anxious, lonely, depressed, or tired? Instead of dealing with an unpleasant sensation, you may try to suppress it by eating. Unfortunately, eating doesn't solve the problem causing you to experience this feeling, although you may feel better before your eyes, your emotions will definitely return.
- Stress causes your body to release cortisol, also known as a "stress hormone", which triggers a "fight or surrender" response. This reaction will increase your appetite, causing your body to want to eat junk food (which is often high in sugar and provides quick energy) to fuel your fights or surrender. If you experience chronic stress due to factors like school, work, home, or the environment, you risk becoming more of an emotional eater.
Understand the difference between physical and emotional hunger. First, it will be difficult for you to pinpoint the times when you are really hungry and when you want to eat just because you are aroused. Before looking for crackers or packaged chips, there are a few factors to consider:
- Did the feeling of hunger suddenly appear? Physical hunger will develop gradually, while emotional hunger is often sudden and intense.
- Do you feel as if you need to eat right away? Physical hunger can wait. When you become hungry in response to an emotion, you will feel that you need to eat right away.
- Do you just want to eat a specific food? If you are open to a variety of food options, you may be experiencing physical hunger. But if you are craving only one particular food, this is emotional hunger.
- Do you often overeat? If you eat until you're full but you still don't feel enough, you're probably eating emotionally, not to satisfy your physical hunger. Physical hunger stops when you are full.
- Do you feel guilty, regretful, helpless, or ashamed? If you experience this type of emotion after eating, you should eat only to try to fulfill your emotional needs, not to deal with physical hunger.
Be aware of the signs of an overeating disorder. Overeating or emotional eating does not mean you have binge eating disorder (BED). BED is a common eating disorder. It is considered a serious, life-threatening illness, but it can also be treated. BED can only be diagnosed by a healthcare professional, so be sure to talk to your doctor if you suspect you have BED. Signs of BED include:
- Eat faster than usual, and eat more in a specified amount of time (usually less than 2 hours) than most people in the same amount of time.
- A feeling of a loss of control while eating.
- Sneaky eating because you feel ashamed about the amount of food you eat.
- Eat large amounts of food when not hungry.
- Feelings of shame, guilt, disappointment, or disgust at your level of eating.
- Don't induce vomiting after binge eating, meaning you don't regulate overeating by vomiting or exercising too much.
- Eat this way at least once a week for 3 months.
- Know that your weight is not necessarily related to the BED. Maybe you are at a normal weight, or you are moderately obese, moderate, or severely obese.It's important to remember that not all overweight people eat too much or get BED.
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