People may overeat from time to time, particularly on occasions such as Thanksgiving. However, regularly eating unusually large quantities of food past the point of fullness is a sign of a binge eating disorder. Because binging on food causes you to consume more calories than you can normally burn off, binge eating disorder significantly increases your risk of weight gain and weight-related health problems such as type 2 diabetes and heart disease. Fortunately, making some lifestyle changes can help you overcome this condition.
Step 1
Make an appointment with a health care professional. Because binge eating can be caused by factors you can't control alone, a doctor and counselor will be able to help you address the root of the problem while assisting you in finding ways to manage your weight and eating habits, according to WomensHealth.gov. Cognitive behavioral therapy, or CBT, is often considered helpful for binge eating because it targets your thought processes as well as your behaviors.
Step 2
Stick with your treatment plan. Don't skip any sessions; you may not notice any dramatic results for months. If your counselor gives you meal plans, stick with them and trust that following your counselor's advice will help derail destructive habits. Because you can't simply avoid food as you can eliminate addictive substances such as alcohol or drugs, your counselor's plan will be to help you develop a healthy relationship with food, according to the Nemours Foundation.
Step 3
Eat regular, nutritious meals. Chances are your counselor won't tell you to go on a strict diet to lose weight right away. Making dramatic changes, such as cutting too many calories or desirable foods, can actually elicit more binge episodes and initiate a vicious, hard-to-break cycle, warns MayoClinic.com. Your counselor may recommend that you make sure to eat breakfast every morning to reduce your risk of eating high-calorie meals later on in the day.
Step 4
Remove temptations from your house. Because binge eating is a compulsion, you are less likely to give into temptation if you have less food to look at on a regular basis. Although this means you will have to make frequent trips to your local grocery store, this tactic can help curb that temptation.
Step 5
Write in a journal every day, consistently documenting your feelings and eating habits. This strategy will help you feel more in touch with -- and have more control over -- your emotions and your actions. You may begin to identify clear trends. For example, you may learn that you're tempted to binge eat when you have just had a fight with your spouse. With that knowledge, you can work with your counselor to deal with the problem.
Step 6
Talk to supportive loved ones or find a support group. Avoid the acquaintances who regularly make negative comments about weight or eating, because negativity can fuel risky eating habits. You may find that talking to a support group is even more helpful because other people in the group will understand how you're feeling and may be able to exchange words of encouragement and advice.
Step 7
Pick up an engaging and therapeutic hobby. Sign up for a painting or piano class, pick up meditation or try yoga. The hobby you choose should be one you can use as an outlet when you're feeling the urge to binge.
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