Binge eating disorder affects 3-5% of women (about 5 million) and 2 % of men (3 million). (souce)
Binge eating disorder can leave you feeling stressed, depressed, and out of control. Often times it feels as if no matter how hard you try to control your eating, you’re never fully able to. If this sounds like you, read below for some tips and tricks on how to manage binge eating.
- Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
- Don’t Skip Meals. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
- Avoid Your Binge Foods. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
- Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.
- Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
- Fight boredom. Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
- Get enough sleep. If you’re tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.
- Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass.
- Keep a food diary. Write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
- Get support. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.
All of the above tips are steps that I took to help overcome binge eating and they’re the same steps that I give to people everyday. Please, if you feel like there is no way out, know that there is a light at the end of the tunnel. You are not alone and you can beat this!
* Please do not remove credit of images or steal them, I made all images above*
~ Dani (little-miss-curvy)
Lita’s Favourite Health and Fitness Apps
With technology advancing, it seems like everyone and their parents have a smartphone. But while we’re all aware of Angry Birds and Candy Crush, what about apps that can help you on a personal level? Have you ever used your smartphone to encourage a workout or learn a language? Well, you should! Here are some of my favourite apps to get you started towards a more useful smartphone.
I’ve had this account for over 3 years. For 3 years I’ve counted every single calorie I put into my body. I’ve logged every single workout just to see how many more calories I needed to burn to be “satisfied.” I wasn’t allowed to go to sleep until I was sure I worked out enough and didn’t eat too much. I used this app to fuel my eating disorder. I told myself I was being “healthy” and that I was just “watching what I ate” when in reality I was becoming more and more obsessive. The numbers were running through my head all day. I would lay awake at night calculating what I would eat and how much I would workout the next day to ensure a caloric deficit. I let it take over my life. I stopped seeing nutrients and could only see numbers. To this day I know the calorie content of so many foods, most things people don’t even really think about. It’s ingrained into my mind. But I’m also starting to see food as fuel again. I don’t workout so I can eat. Now I eat so I can fuel and power through a workout. I eat to perform. I eat to live. I’m adding foods into my diet that used to leave me crying on the bathroom floor. I’m taking back the control I lost when I got sucked into my eating disorder. Recovery is a process. It’s hard, it’s trying, it’s scary. But it’s possible and it is worth it. #Recovery #eatingdisorder
I am happier now allowing myself to have “junk food” free of guilt than I ever was forcing lettuce down my throat and struggling to eat under 1,200 calories a day while exhausting myself over exercising.
This is recovery.
Right this minute, there is someone going through chemotherapy shopping at your grocery store, buying popsicles and ice cream to help their sore mouth, and worrying what the cashier is going to think.
There is someone on hemodialysis buying white bread instead of whole wheat, trying to keep their phosphorus levels reasonable between appointments and hoping for the best.
There is a person attending intensive outpatient treatment for their eating disorder who has been challenged by their therapist to buy a Frappuccino.
There are dietitians picking up a dozen different candy bars to eat with their clients, who feel ashamed and guilty about enjoying them.
There is someone who just doesn’t have it in them to cook right now, and this frozen pizza and canned soup will keep them going.
There are people recovering from chronic dieting and semi-starvation who are buying chocolate and chips at their deprived body’s insistence.
All around us are people listening to what their bodies need and attempting to make the best possible choice within a context of overwhelming food pressure. All of their choices are valid, and every single one of these foods is “real.”"
yo for real never fucking shame anyone for eating something delicious
Rochambo Teahouse in Milwaukee has the best graffiti.