12 Tips to Manage Binge Eating this holiday
How to eat healthy and keep losing weight this holiday
Binge Eating is the consumption of large quantities of food in a short period of time. The holidays can be a tempting time because of the wide selection of food available at the table. While other people may pile up their plates, you have to remember that overeating and eating certain types of food can be dangerous for you.
Managing binge eating should be an ongoing effort and the tips below should help you regulate how you eat during the holidays and beyond.
Dangers of Binge Eating after Weight Loss Surgery
After surgery, the stomach needs to heal and is at greater risk for infection or leak during this time. Strictly adhere to the phases (meal consistency and amount), under the supervision of the dietitian. This is for your safety.
Overeating can cause discomfort. Over time, overeating can stretch the stomach which can lead to weight gain.
Tips to Manage Binge Eating
One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
Eat three healthy meals a day
Stick to scheduled mealtimes. Skipping meals often leads to binge eating later in the day.
You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
Stop dieting and make a lifestyle change. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Focus on portion control. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed.
It takes 30 minutes for your stomach to signal the brain that you are full.
This will help you distinguish if you are thirsty or hunger. Thirst can feel like hunger.
Not only will exercise help you lose weight in a healthy way, but it improves overall health and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
Get enough sleep
If you’re tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.
Listen to your body
Learn to distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass.
Keep a food diary
Write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talk to family and friends, join a support group, or consult a therapist.