(CMR) This is such a fitting message for the day after Thanksgiving when there are tons of left overs to binge on … ???? ????
Guest blogger Carla Yee-Sing is a fitness enthusiast, personal trainer, bodybuilder, fitness competitor, martial artist group fitness instructor and health coach.
She has had great success in the Fitness, bodybuilding and martial arts arenas for many years while representing Jamaica then the Cayman Islands.
Originally from Jamaican Carla appreciates the struggles of the Caribbean diet and lifestyles and can help you tailor a successful program to fit your unique needs. She may be contacted on: Email: [email protected] Ph: (345)929-4068 Web: www.carlayeefitness.com
Helpful Tips to Stop Binge Eating
Binge eating disorder (BED) is considered the most common eating disorder in the US and can be a difficult problem to address.
Characterized by episodes of eating unusually large amounts even in the absence of hunger, binge eating can damage health and leave people feeling guilty and ashamed.
Fortunately, there are plenty of simple strategies you can try to effectively prevent binge eating.
1. Ditch the Diet
Not only can fad diets often be very unhealthy, but studies show that these overly restrictive eating methods may also trigger episodes of binge eating.
Instead of following diets that focus on cutting out entire food groups or significantly slashing your calorie intake in an effort to lose weight quickly, focus on making healthy changes to your diet.
Eat more whole, unprocessed foods like fruits, vegetables and whole grains and moderate your consumption of treats instead of excluding them from your diet altogether. This will prevent binge eating and promote better health.
2. Avoid Skipping Meals
Setting a regular eating schedule and sticking to it is one of the most effective ways to stop binge eating.
Whether you prefer eating three large meals each day or smaller, more frequent meals, set a regular eating schedule and stick to it to help you stop binge eating.
Skipping meals can contribute to cravings and increase your risk of overeating is will prevent binge eating and promote better health.
3. Practice Mindfulness
Mindfulness is a practice that involves listening to your body and bringing your attention to how you feel in the present moment.
This technique can prevent overeating by helping you learn to recognize when you no longer feel hungry.
Try listening to your body to recognize when your hunger tapers off. Additionally, practice eating slowly and enjoying your food to prevent binging and promote healthy eating behaviors.
SUMMARY Practicing mindfulness can help you recognize when you’re no longer hungry to improve eating behaviors and reduce the incidence of binge eating.
4. Stay Hydrated
Drinking plenty of water throughout the day is a simple yet effective way to curb cravings and stop overeating.
In fact, studies show that increasing water intake could be linked to decreased calorie consumption and less hunger.
5. Eat More Fiber
Fiber moves slowly through your digestive tract, keeping you feeling full longer.
Some research suggests that increasing your fiber intake could cut cravings, reduce appetite and food intake.
One small, two-week study found that supplementing twice daily with a type of fiber found in vegetables decreased hunger, increased fullness and reduced calorie intake.
6. Start Hitting the Gym
Studies indicate that adding exercise to your routine could prevent binge eating.
For instance, one six-month study in 77 people showed that increasing weekly exercise frequency stopped binge eating in 81% of participants.
Another study in 84 women found that pairing cognitive-behavioral therapy with regular exercise was significantly more effective at reducing the frequency of binge eating compared to therapy alone.
Plus, other research suggests that exercise can decrease stress levels and enhance mood to prevent emotional eating.
Walking, running, swimming, biking and playing sports are just a few different forms of physical activity that can help relieve stress and reduce binge eating.