We all have had our moments of binge eating. Sometimes we may tend to overindulge at parties, festivals, social gatherings etc. At other times it could be a result of high levels of stress, depression, boredom or when we become overwhelmed by emotions.
An excess consumption of food on a regular basis is termed binge eating. While it may not always be an issue of concern, it is better to get to the root of this unhealthy problem before it turns itself into a horrible habit.
Binge eating is a compulsive health disorder that could lead to serious health issues such as obesity, high blood pressure, type 2 diabetes, and anxiety to name a few. However, by making a few necessary lifestyle and dietary modifications, this problem can be effectively curbed.
Learn To Manage Stress
Stress releases a hormone called ‘cortisol’ in the body, which increases ones urge to eat excessively. Meditation, exercise and healthy eating are some simple ways in which one can tackle stress. Also, consider switching from your regular tea or coffee to herbal teas such as chamomile or green tea. They will help soothe your frayed nerves and keep you stress-free and relaxed throughout the day.
Do Not Starve
Some of us cut down drastically on meal portions or completely cut off essential foods such as carbohydrates and fats from our daily diet. While these methods offer up quick weight loss results, there is a high chance it may increase one’s food cravings and lead to overeating. So instead of starving yourself of important nutrients, learn to follow a healthy balanced diet. Also, eat mini meals of fresh fruits and vegetables at regular intervals to prevent bingeing on junk food.
Keep a Food Diary
Make it a habit to write down the food items you consumed during the day. Note down the food items you have consumed after each meal. This will make you more conscious about the amount of food you are eating and will help you figure out what is causing you to overeat. Once you have done so you can take the necessary steps to prevent overeating and gradually take control of your bingeing.
Get Enough Sleep
Believe us, you need those eight long hours of sleep! A well-rested body can fight off food cravings and binge eating impulses much better than a tired and weak body. If you have trouble falling asleep at night, consider meditating for a few minutes or have a nice warm bath before bed. You could also treat yourself to a warm glass of milk, with a pinch of nutmeg powder mixed in, to enjoy a peaceful night’s sleep.
Move Your Body
Exercise is known to fight off unhealthy food cravings and tackle binge eating. Indulge in at least 20-30 minutes of running, brisk walking, cycling or even dancing daily. A good exercise regime will not only help you lose weight and curb binge eating but also keep you in the pink of health!