December 20th 2015 Posted at Analytics
Comments Off on 3 Simple Tips To Stop Binge Eating
Binge eating can be pretty difficult to overcome. But not so if you can follow the below given tips. You may find it a little difficult to stick to these tips initially. However they should become easy after a while. When that happens, you may find your binging habit is quickly fading away.
1. Delay Eating:Whenever you want to eat something, the best thing you can do is to stop yourself from immediately reaching for the food. Delay a little bit from having the food. Many times you may find that the craving for the food has diminished.
This can be a very effective strategy to overcome impulsive eating. Binge or impulsive eaters immediately grab food whenever they feel like eating. Just delaying a little by 10-15 minutes can have profound effect in diminishing the food cravings. You will feel more in control. It can be difficult initially to implement this advice, but you can do it with a little bit of determination and practice.
2. Rate Your Hunger Intensity: Many times you are not really hungry but just want to eat food for the good feelings it provides. The question is how do you differentiate whether your food cravings is due to real hunger or not. A simple technique is to rate your hunger.
Whenever you feel hungry, give a rating from 0 to 10 with 0 being not hungry at all and 10 being very very hungry. If your hunger rating is less than 3 or 4, then resist eating. Wait till you are really hungry (rating more than 4). If the rating is less than 3, then have a glass of water. This can fill your stomach and the food cravings might go away for some time.
3. Distract Your Mind: Binge eaters are usually obsessed with food. They think about food most of the time. The trick is to overcome this habit by distracting your mind.
When your mind starts thinking about other things then you can overcome the binge habit with relative ease. Find a hobby or activity that you like and enjoy. Take time out for engaging in such activity. It could be as simple as having a chat with a group of friends in some serene settings.
When you keep yourself engaged in doing things you love then you will stop turning to food for comfort. This in turn will help to stop binge eating for good.
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