Some ways of preventing compulsive eating.
Compulsive eating disorder is not as uncommon as some people may think. With the growing number of people suffering from obesity, it should not be a surprise that a lot of people are struggling with compulsive eating and would want to know how to stop binge eating.
Compulsive eating, also known as binge eating, is sometimes referred to as a form of addiction – addiction to food. Those who suffer from compulsive eating disorder have many episodes of binge eating or uncontrolled eating. During these episodes, they consume food way past the point of being full and they feel like they cannot control the urge to eat.
Most health professionals think that learning how to stop compulsive eating requires addressing issues with behavior and perception, very much like how addiction to other substances is addressed. If you feel like you sometimes have episodes of compulsive eating, below are some ways in which you can prevent them.
- Eat only when you are hungry. Avoid snacking every time you feel the urge to munch on something. When you get the urge to put food into your mouth, try to stop and listen to how your body is really feeling. Try to determine if you are really hungry or just stressed out. Sometimes, it may also be because you are triggered by other stimuli such as seeing someone eating or seeing images of food. However, it is also not good to delay eating if you are really hungry so the key is to be able to identify if you really have hunger spasms or not.
- Eat slow. Although eating is a basic need of our bodies, it does not mean that we should rush through it. Eat slowly by chewing your food carefully and swallowing gradually. Try to enjoy each spoonful or each bite of whatever it is you are eating. Remember that the goal is not just to provide sustenance for your body but to enjoy the food as well.
- Calm down before you eat. If you are angry, stressed, or upset, try to avoid eating because these feelings can lead you to compulsive eating. Before sitting down for a meal, calm yourself down by taking a walk or talking to someone that relaxes you. Above all, if you get the urge to eat specifically when you are stressed, angry, or upset, stay away from food until you are relaxed and calmed down.
- Follow a menu. Setting a healthy menu for yourself will help you avoid unplanned and unnecessary eating. Try to stick to the menu as much as possible and specify not just the food items for your menu but the quantity as well. As a backup plan, think of something you will do whenever you get the urge to eat beyond what is on your meal plan such as walking around the block or reading a magazine. Hopefully, the urge to eat has passed when you are done with that particular activity you have set.
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