Many people use food to fill emotional needs. Others overeat when stressed. For some, compulsive overeating becomes a significant problem, leading to obesity and all its medical complications. The psychological unease that leads to overeating is compounded by feelings of self loathing. Often, this leads to more overeating. This viscous cycle is difficult to break, but the compulsion to eat more than necessary can be reduced.
Step 1
Consult a physician for a full physical examination. Ask for recommendations regarding a healthy eating plan and appropriate levels of physical activity.
Step 2
Go to therapy. Find a therapist you can really connect with and be prepared for the long haul. Figure out why you overeat. Food is the common end to a host of psychological problems, often lifelong and deep seated. Explore with your therapist what in your past led you to overeat, as well as what triggers you to overeat in the present.
Step 3
Identify your stressors in therapy, and do something about them. Make changes in your relationships or work if these cause stress. Apply for a better position. Sort out the relationships with your co-workers. Discuss with your partner potential changes in your relationship. If you realize that you feel trapped and this contributes to overeating, discuss with your partner and with your therapist the future of your relationship.
Step 4
Work with a nutritionist to choose foods you enjoy but which don't tempt you to eat too much. Transition to eating more vegetables, for example, and fewer empty calories. Plan meals and learn to enjoy preparing them. Make meals more than a way to fill your stomach--turn them into social occasions.
Step 5
Find new hobbies. Keep busy with other things to keep your mind off of food. Sign up for an art class, learn a new craft, take a course at your local community college. Get out of the house and do interesting things. Volunteer at the local animal shelter or at the hospital. Fill your time with activities more satisfying than food.
Step 6
Start exercising. Find a personal trainer to help you, at least for a few sessions. Construct a gradual exercise plan that covers aerobic training, weights and flexibility. Increase the intensity of exercise gradually. Channel stress into healthy physical activity instead of unhealthy eating.
Tips and Warnings
- Food is the symptom, not the cause.
- Don't embark on unhealthy diets. Before starting an exercise program, see your physician for a full exam.
References
- "Integrated Treatment of Eating Disorders: Beyond the Body Betrayed"; Kathryn Zerbe; 2008
- NYTimes.com-consult blogs: Seeking Help for Anorexia, Bulimia and Binge Eating.
