Binge eating can destroy plans to eat healthy. In fact, many people who binge have binge eating disorder, which is characterized by eating large amounts of food in a short period of time, feeling that eating habits are out of control and feeling ashamed, according to the National Eating Disorders Association. While not everyone who has trouble with binge eating is overweight, many are. Before significant weight loss can take place, the binge eating must be addressed.
Step 1
Find a counselor who specializes in treating eating disorders. As binge eating is often triggered by underlying psychological problems, these must be addressed along with the binge eating behavior. Family therapy or nutritional therapy may also be appropriate.
Step 2
Stop blaming yourself. Many eating disorders are caused by genetic factors. Scientists have found chromosomal differences as well as differences in the levels of serotonin and dopamine in people who are affected with an eating disorder. Beating yourself up over a pattern of binge eating is likely to be counter-productive, as the stress will likely trigger additional episodes of binge eating.
Step 3
Give yourself time. Recovering from a problem with binge eating doesn't happen overnight. Celebrate the small positive changes that you make.
Step 4
Eliminate starchy, sugary foods from your diet. These foods are high in carbohydrates, which can trigger binging. High carb meals trigger the release of tryptophan and beta-endorphins, both of which have a calming effect on mood. It is probable that some binging behavior may be due to a reliance on these chemicals.
Step 5
Exercise several times a week. Exercise can help you deal with the stress that can trigger binge eating, and it will burn off additional calories. It is a positive thing that you can do to affect your weight as you work to normalize your eating patterns.
Tips and Warnings
- Compulsive binge eating is sometimes treated with antidepressant medication in conjunction with therapy.
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