{"id":1381,"date":"2021-11-22T08:19:13","date_gmt":"2021-11-22T08:19:13","guid":{"rendered":"https:\/\/dofastingblog.kinsta.cloud\/learn-how-to-stop-binge-eating\/"},"modified":"2023-06-07T11:16:52","modified_gmt":"2023-06-07T11:16:52","slug":"binge-eating","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/binge-eating\/","title":{"rendered":"Learn How To Stop Binge Eating"},"content":{"rendered":"

<\/span>Reasons you binge eat<\/span><\/h2>\n

Genes<\/h3>\n

Scientific research shows that binge eating tends to run in families. If your mother or dad used to binge, you might\u2019ve inherited this disorder.<\/p>\n

There\u2019s also a theory that people with Binge Eating Disorder may have increased sensitivity to a hormone called dopamine that\u2019s responsible for feelings of pleasure and reward.<\/p>\n\n

\n
\n\n

Take a
\r\n1-minute quiz<\/h3>\n

and discover how much weight you can lose with DoFasting!<\/h5>\n
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Family examples<\/h3>\n

It\u2019s a known fact that we tend to mimic our parents. As kids, that\u2019s how we learn about the world. This might sound funny, but imagine a mother lion teaching her cub to hunt. At first, he looks up to what his mom does, watches her catch the prey, and then tries to repeat it.<\/p>\n

The exact same thing happens with humans. If you see your mom bingeing, even if at a very young age, you might, unconsciously, think it\u2019s normal behavior.<\/p>\n

Also, have you ever been thought to finish all that\u2019s put in a plate? Or praised for eating the most amongst your brothers and sisters? This is an often parenting mistake. With no bad intentions, kids are taught to overeat. Then a feeling of \u201cenough is enough\u201d doesn\u2019t form.<\/p>\n

And binge eating is a lot about not knowing the limits. If you\u2019re a parent yourself, let your kids leave unfinished plates. We know it might sound like food waste, but note that a person should control his food, not the other way around.<\/p>\n

Better teach your kids to understand their optimal portion sizes than tell them to eat even if they\u2019re full.<\/p>\n

Mental issues<\/h3>\n

About half of the people with binge eating disorder are depressed. But then, in often cases it\u2019s unclear whether BED causes depression, or being depressed makes you seek comfort in food.<\/p>\n

Of course, these two can happen together at once. All said about depression can be said about stress and anxiety. This just shows how complicated binge eating can really be and how much is linked to your psychology.<\/p>\n

Low self-esteem<\/h3>\n

People who binge are usually not happy with the way they look. In often cases social media and unrealistic body image causes self-hate and body negativity.<\/p>\n

To some, this self-hate leads to eating disorders such as anorexia. To some, it leads to binge eating.\u00a0Bingeing causes guilt and shame. These feelings cause more overeating.<\/p>\n

Extreme dieting<\/h3>\n

Extreme dieting can also cause binge eating. Especially if a person follows strict diets, that promote a very little calorie intake or skipping meals.<\/p>\n

After periods of extreme restriction, periods of losing control follow. That\u2019s another reason you shouldn\u2019t participate in all those extreme \u201cmagical\u201d one-product or other weird diets.<\/p>\n

<\/span>Binge eating vs. Overeating<\/span><\/h2>\n

Understanding the difference between these two is crucial to understand what binge eating is really about. Overeating is a common tendency for many of us. It\u2019s hard to imagine enjoying Christmas or Thanksgiving with so many different meals on the table and still eating in moderate amounts.<\/p>\n

Sometimes you make a dish so good, you just want to have an extra plate. That\u2019s called overeating. We\u2019re not saying it\u2019s the right behavior, but we understand it happens.<\/p>\n

As long as it\u2019s just a rare occasional happening, there\u2019s nothing to worry about.<\/p>\n

Binge eating is, however, more complicated. It\u2019s an actual eating disorder, not just a symptom. American Psychiatric Association defines it as recurring episodes of eating significantly more food in a short period of time than most people would eat under similar circumstances, with episodes marked by feelings of lack of control.<\/p>\n

These episodes are followed by feelings of disgust, guilt, embarrassment, and isolation to conceal the behavior.\u00a0Binge eating is a recurring happening that causes emotional and physical distress.<\/p>\n

Physical and emotional distress, on the other hand, causes binge eating. It\u2019s a closed circle, and it\u2019s really hard to break this cycle. But we\u2019re here to help you!<\/p>\n\n

\n
\n\n

Take a
\r\n1-minute quiz<\/h3>\n

and discover how much weight you can lose with DoFasting!<\/h5>\n
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<\/span>How to control binge eating<\/span><\/h2>\n

The 80:20 rule<\/h3>\n

Often cases of binge eating involve people having pretty healthy diets, besides the time a person binges. The emotions of guilt and disgust pressure you to have a \u201cnew start tomorrow\u201d.<\/p>\n

You wake up the next morning, have a healthy breakfast, a healthy lunch, maybe even a healthy dinner. But then you lose it before bed. You start all over again the next day.<\/p>\n

What’s really important, is to break the cycle of \u201cI\u2019m not allowed to eat that\u201d and then eating that.\u00a0Problem is, you jump from completely reserving yourself to losing it all. What would really help is an 80:20 rule, where you eat healthy 80 percent of the time and let yourself have whatever you want 20 percent of the time.<\/p>\n

This might sound weird, but the logic is to break the cycle of temptation. If you want to have a pie with your morning coffee at Starbucks – do it and don\u2019t punish yourself. You need to get at peace with food. Junk food included. (This is a pretty strict 28-day diet where we speak about how they should refuse all junk food for 28 days. We cannot say that).<\/p>\n

Don\u2019t jump from 100 to 0<\/h3>\n

This is similar to the last point but has a slightly different angle. This applies to you if you\u2019re one of those binge eaters who tend to cycle between bingeing and eating ultra-healthy.<\/p>\n

Let\u2019s draw a picture of what that can look like. You don\u2019t eat to the point where you don\u2019t feel hungry anymore. You eat to the point it\u2019s just impossible to fit another bite. Then you lay in your bed, feeling like stomach is about to explode and think how tomorrow is a new day and you\u2019re going to do lots of cardio and start living healthy. Sounds familiar?<\/p>\n

So the next day comes, and you\u2019re making breakfast. You know salt and butter is bad for you, so you make your morning porridge plain simple. You force yourself to eat tasteless breakfast, and tasteless lunch follows. You\u2019re boiling chicken breast and cooking veggies on water because a drop of oil sounds scary after your last night\u2019s sin. No salt again, of course.<\/p>\n

Then, after eating like this for a few days or sometimes even weeks, you can\u2019t stop thinking about delicious burgers and McDonald’s milkshakes. Then you lose it – telling yourself it\u2019s a \u201creward\u201d for all the hard work, and the reward is – overeating junk food again.<\/p>\n

The feeling of shame always follows. It\u2019s easy to get stuck in this closed circle, and it can take a while to find your way out.\u00a0It\u2019s really mentally harmful to jump between 100 and 0. It\u2019s not okay to eat daily calories in one sitting and then not let yourself add a pinch of salt to the porridge or cook veggies with being afraid to add a splash of oil. It\u2019s not that drop of oil and really not the salt that makes you gain weight.<\/p>\n

Weight loss is much easier when you find the balance and don\u2019t force yourself into keeping up with the lifestyle of a fitness model. If you start eating healthy, make that healthy be delicious. Cravings for nocturnal junk food sessions will naturally go away.<\/p>\n

The right nutrition<\/h3>\n

Since you\u2019re trying to lose weight, that might sound counterintuitive. But give it a second thought.\u00a0In often cases after periods of bingeing, you cut down on the food you eat regularly.<\/p>\n

You go hungry throughout the day, and a strong urge to binge attacks you in the evening. If you\u2019d raise your calorie intake with eating healthy foods, especially good fat and protein, reduce sugar intake, and balance out the glucose levels, you\u2019d see binge craves would be lessened.<\/p>\n

Set different goals<\/h3>\n

What really helps when you\u2019re unsuccessfully trying to lose weight and cut binge eating, is thinking about health benefits rather than lost pounds. The lost weight is a good indicator of your progress, but it surely shouldn\u2019t be your only priority.<\/p>\n

Lost weight, actually is just the aftermath of a healthy lifestyle. Also, even if the pounds don\u2019t drop as quickly, you should never forget that your body is thankful for all you\u2019re doing for its favor. Fitting in that new pair of jeans is important, but preventing diabetes, heart disease, the quality of your sleep, stamina and mental health should be way more important. We really hope you are not facing any health issues right now, but it\u2019s also important to think about yourself in the future and prevent any health problems, if possible.<\/p>\n

What we\u2019re trying to say is, that thinking about your health as well as your looks really gives you double motivation to cut out the bad eating habits. That\u2019s why you should set different goals. Focus on performance. Set a goal to run 5 miles with no problem rather than a goal to lose 5 pounds.<\/p>\n

The fulfillment of your healthy, mindful goals makes a snowball effect of self-belief and boosts confidence. That is essential to conquer binge eating. Don\u2019t be afraid to seek for mental health.\u00a0Binge eating is usually a psychological issue.<\/p>\n

Even if you blame yourself or are blamed by others for lack of will, binge eating disorder has much deeper roots.<\/p>\n

Don\u2019t hesitate to seek help<\/h3>\n

If you feel like you really have a problem, put yourself in a support group, where you won\u2019t feel ashamed; Don\u2019t be afraid to talk to a psychiatrist, as binge eating might be a sign of other mental problems. And please, never ever feel ashamed for seeking mental health.<\/p>\n

Love yourself as you are<\/h3>\n

It does sound cheesy. But it\u2019s a crucial thing people tend to forget. Learn to love and respect the body you\u2019re in right now. The urge to lose weight shouldn\u2019t come from hating yourself.<\/p>\n

Instead, it should come from loving who you are and wanting to become the best version of yourself. Once you put that in your head, you start enjoying your weight loss and stop blaming yourself if the results don\u2019t come as fast as you\u2019d want to.<\/p>\n

You then also don\u2019t want to trash yourself with poor nutrition and junk food.<\/p>\n

Keep yourself busy<\/h3>\n

Keeping yourself busy really helps to cope with bingeing. We\u2019re talking good busy, not the stressed-out one. You cope with emotional distress, seek comfort by overeating.<\/p>\n

However, there are many other ways to find that inner peace. Meet a friend, read a book, go for a walk. Draw or paint even if you\u2019re not skilled at it. Find a healthy way to deal with yourself rather than stuffing yourself with food.<\/p>\n

Explore mindful eating<\/h3>\n

Do you even remember what foods you ate during your last binge? You open a bag of chips, have a few handfuls. You reach the bag for a third one and notice your hand already reaches the bottom. Where did all of them go? Did you even admire the taste? Probably not.<\/p>\n

It\u2019s not a bad thing to have an emotional connection with food, as long as it\u2019s a healthy one. All the big chefs, cooking enthusiasts see food as art. Try moving your attitude closer to theirs. Eating should be a mindful process.\u00a0Prepare meals from good quality products, chew your food, admire all the different tastes.<\/p>\n

Take yourself out to have a nice meal once a week. Make some time for you and you only.\u00a0Or ask a good friend to come together with you. That can be healing. Hiding in your room, bingeing Netflix together with junk food, feeling guilt and disgust is, however, not so healing.<\/p>\n

It\u2019s okay for food to be an important part of your life, but it\u2019s not okay to let food take control of you.<\/p>\n

Bottom Line<\/h2>\n

Binge eating shouldn’t be seen as something that’s okay to keep in your life. Follow these tips and you’ll see it gets easier. The key takeaway is to stop shaming yourself and start loving yourself. All the rest will follow!<\/p>\n\n

\n
\n\n

Take a
\r\n1-minute quiz<\/h3>\n

and discover how much weight you can lose with DoFasting!<\/h5>\n
\n MALE<\/a>\n FEMALE<\/a>\n <\/div>\n \"\" <\/section>\n <\/div>\n\n\n","protected":false},"excerpt":{"rendered":"

Reasons you binge eat Genes Scientific research shows that binge eating tends to run in families. If your mother or dad used to binge, you might\u2019ve inherited this disorder. There\u2019s also a theory that people with Binge Eating Disorder may have increased sensitivity to a hormone called dopamine that\u2019s responsible for feelings of pleasure and […]<\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[99],"tags":[],"acf":[],"yoast_head":"\nLearn How To Stop Binge Eating | DoFasting<\/title>\n<meta name=\"description\" content=\"Bingeing is an eating disorder that can do a lot of mental and physical harm. 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