Overeating is an issue nearly everybody attempting to lose weight faces at some point, and a sudden binge eating can feel immensely baffling.
Even more terrible, it can make your motivation and morale go down the drain, sometimes prompting a perpetual cycle that can totally wreck your progress.
Nonetheless, this does not have to be the situation. Fusing a couple of healthy habits into your routine can enable you to improve your binge eating habits.
Health Problems Caused By Binge Eating
Binge eating sessions may make you overweight and being overweight makes it harder for your heart to pump blood to the lungs and body. Having a lot of fat, especially around the belly, raises your risk of high blood pressure, high cholesterol, and high blood sugar. All of these things boost your risk of heart disease and stroke.
Type 2 Diabetes
Studies show that people who are into binge eating are more likely to get type 2 diabetes. Diabetes can be a lifelong disease that requires ongoing treatment. If you have this condition, binge eating can make your blood sugar harder to control.
People who engage in frequent binge eating episodes commonly experience a variety of indigestion problems. Following a binge eating session, people may feel uncomfortably full or sick to their stomachs. Binge eating overloads a person’s system with a flood of calories, sugar, fat, or carbs, which results in the body using a large amount of energy to digest the food.
But you can always get back on track after binge eating. Here are some tips to get back on track after an unplanned binge eating session.
Start With Some Gentle Exercises
Gently exercising, such as going for a brisk walk, may help people feel less full or bloated after binge eating.
The authors of a 2015 meta-analysis found that walking helps empty the stomach quicker than more intense exercise, such as cycling.
If people find that they are binge eating due to emotional or stress-related reasons, exercise might also ease anxiety and help people feel calmer and more positive.
Address The Root Cause Of Binge Eating
A huge percentage of people who are going through cycles of binge eating can track the root cause back to emotional binge eating.
If you are having challenges with emotional binge eating willpower will not be enough to help you push through this.
If someone is struggling with emotional binge eating they need to develop tools to help them manage this problem.
Drinking Enough Water
Staying hydrated throughout the day can help prevent further binge eating. Many people eat when they are actually thirsty because they confuse thirst for hunger.
Drinking plenty of water can also help reduce appetite.
Eat Your Proteins
Increasing protein intake at each meal may help people reduce binge eating by creating a greater sense of fullness.
Research has shown that diets higher in protein can help people reduce their appetite and manage their body weight.
Refrain From Skipping Meals
After a big binge eating session, planning out what you are going to eat for dinner may be the last thing you want to think about.
However, skipping meals may actually slow your progress and enhance cravings, increasing the likelihood of another binge eating episode.
According to one study in 14 healthy women, eating three meals per day instead of two helped sustain feelings of fullness over the course of the day and even increased fat burning. Another study of 15 people compared the effects of eating a single meal per day or spreading the same number of calories over three meals.
Not only did eating one meal per day increase levels of ghrelin, the hunger hormone, but it also had other adverse effects on health, including higher fasting blood sugar and delayed insulin response. Studies also show that adhering to a regular eating pattern may be associated with less binge eating.
Hit The Sack
Getting seven to nine hours of sleep is one of the best things you can do to get back on track after binge eating. Why? Because it may make it easier to turn down fat and carb-laden trigger foods the next day.
In a University of Colorado study, participants who were only permitted to sleep a mere five hours ate more the next day than those who got nine hours of shut-eye. Researchers observed that the well-rested crew had more “food restraint,” while those who were sleep-deprived not only took in more calories but more calories from carbs and fat.
Make Sure You Do Not Skip Breakfast
If you have woken up the morning after a binge eating session and are still feeling sluggish or bloated, the trick is to keep your breakfast light.
A proper breakfast is a MUST in the morning so make a protein and nutrient-packed breakfast like a chia seed omelet, or just eat some yogurt with fresh berries.
The reason for eating breakfast is so important is because it kickstarts your metabolism and will help speed up your digestion.
Seek Professional Help
If you find it difficult to stop binge eating or if it occurs often, you should seek help from a healthcare professional.
If you find yourself binge eating regularly, you may have binge eating disorder. According to the National Eating Disorders Association (NEDA), a person may have binge eating disorder if they binge eat at least once per week over a period of 3 months.
Slipping up and binge eating, while you are on a diet, can be disappointing, but it does not have to slow your progress or hinder your weight loss.
Instead, let go of the guilt, forgive yourself, and don’t let it impact your motivation.
The tips mentioned above will help you get back on track and continue toward your goals in life!