Main points from different online sources about how to minimize binge eating!
🌹 Accept the urge and ride it out, instead of trying to fight it: This is known as “urge surfing.” Think of the urge to binge as an ocean wave 🌊 that will soon crest, break, and dissipate. When you ride out the urge, without trying to battle, judge, or ignore it, you’ll see that it passes more quickly than you’d think.
🌹 Distract yourself: Anything that engages your attention will work: taking a walk, calling a friend, watching something funny online, etc. Once you get interested in something else, the urge to binge may go away.
🌹 Talk to someone: When you start to notice the urge to binge, turn to a friend or family member you trust. Sharing what you’re going through can help you feel better and discharge the urge to binge.
🌹 Delay, delay, delay: Even if you’re unsure if you’ll be able to fight the urge to binge, make an effort to delay it. Try to hold off for 1 minute. If you succeed. Try to stretch it out to 5 minutes. If you delay long enough, you may be able to avoid the binge.
🌻 HOW TO STOP BINGE EATING 🌻
🌻 Understand that addictive substances are a thief and a con: they provide a temporary illusion; pleasure that leaves you with pain. They leave you worse off than you were before, and prompt you to seek pleasure again: setting up a cycle where you desire more.
🌻 Understand that immediate cessation of the substance or activity that causes an addiction, causes all physical cravings to dwindle and die – that these cravings were never a part of you.
🌻 Understand that addiction, however, is not due to the evil quality in the substance or activity itself, but is sustained entirely by the false belief that you cannot control yourself
🌷 7 DAYS TO STOP OVER EATING 🌷
🌷Monday 🌷 🌼 Drink more water. Dehydration can easily be confused with hunger and it contributes to low energy, so keep hydrated to curb hunger and minimise tiredness. Start your day with a big glass of water and set a reminder to drink some more every few hours. Still hungry after a meal? Drink a glass of water to curb that feeling.
🌷Tuesday 🌼 Reduce your liquid calorie intake. These are easy to overconsume as they don’t provide the sense of feeling full that you get from food. They’re also easily absorbed. So cut down alcohol, soft drinks and fruit juices to an occasional treat.
🌷Wednesday
🌼 Chew for longer. If you plough through meals, you’re likely to overeat and the stomach reflex that signals to the brain that the stomach is full will be delayed. If you chew for longer (until the food has become paste-like) not only will it help with digestion, but you’ll also feel full after less food.
🌷Thursday 🌼Cut out the “treat” mentality. You know you shouldn’t have it but that doesn’t stop you from treating yourself to a muffin or chocolate bar because you “deserve it” or you “worked out today” – sound familiar? Sweet treats and crisps are enormously high in calories, so do yourself a favour and cut out the junk. Instead, snack on healthier alternatives such as sweet fruits and raw nuts.
🌷Friday 🌼Go to bed on time. Not getting enough sleep stimulates appetite hormones, so you’ll end up eating more and choosing higher-calorie foods the next day. Improve your chances by going to bed at a regular time, sleeping in a dark room with the window slightly open to get fresh air and avoiding using gadgets just before bed.
🌷Saturday 🌼Eat balanced meals. These should contain carbs, fats and protein; if one or more is insufficient, you’ll feel hungry sooner. For breakfast, try adding LSA (ground linseeds, sunflower seeds and almonds) or flaxseed oil to cereal, or smoked salmon or cottage cheese to toast.
🌷Sunday 🌼Eat at regular times. Many people know what to eat but overlook when to eat. If you skip breakfast and have a light lunch, you’re likely to overeat in the evening and feel peckish for a sweet treat. Establish a routine to eat the main meals at similar times. Have an afternoon snack to keep energy up and any hunger pangs at bay.
*************DISCLAIMER************* I don’t want to be misinterpreted so I have posed this in hopes of helping people like me who struggle with binge eating, over eating and/or binge eating disorder. I hope to help people that don’t want to look through a million different websites by pointing out the gist of what a couple sites said. Don’t be mad at me.
