While many people overeat, true binge eating is signified by a compulsive urge to eat, even if the individual is not hungry. In addition, the binge eater often consumes large quantities of food rapidly, not taking the time to enjoy the taste. This type of eating disorder is closely associated with a feeling of powerlessness over the act, with subsequent feelings of guilt or shame after the binge is over. Treatment often requires professional help but a binge eater can take steps at home to improve his chances of success.
Step 1
Attend group therapy sessions. Whether you have group or individual sessions, interacting with others who understand your eating disorder can bolster your success. Alternately, join an online eating disorder message board where you can lend and receive support from other binge eaters (see Resources section for a link to a message board),
Step 2
Get back on your treatment plan if you suffer a setback. Since binge eating is closely associated with self-esteem issues, a single binge can derail your success if you let it. Instead, forgive yourself and get right back on the program.
Step 3
Forget about dieting for a while. Although body image may be at the root of your binge eating, dieting may cause additional feelings of guilt and despair. Focus on controlling the binges for now.
Step 4
Remove trigger foods from your home. You may automatically reach for chips or ice cream when the urge to binge strikes so gets rid of those items. You may be less likely to binge on vegetable soup or carrots if there is no cake nearby.
Step 5
Eat early in the day to stave off intense food cravings later. Frequently, individuals who suffer from a binging disorder skip breakfast. Although you may not be hungry right after you wake up, an empty stomach may send you running to the refrigerator by mid-morning. Even a small breakfast may help control the urge.
Step 6
Supplement your treatment plan with a multi-vitamin. The foods you binge on may not contain the nutrients your body needs to stay healthy and strong, even though they contain a lot of calories.
Step 7
Take a walk when you feel the urge to binge. Sometimes, just getting your mind off a binging episode is enough to distract you. In addition, any type of exercise will assist in keeping your body healthy and burning calories. Talk to your doctor, however, before starting a new physical exercise program.
Tips and Warnings
- Encourage children to talk about self-esteem issues early to reduce the risk of developing an eating disorder.
- Don't judge yourself by any standards but your own. You are just as valuable a human being as anyone and your value does not depend upon your eating habits or your weight.
