Do you find yourself usually able to eat reasonable portions of food but find yourself eating an entire large bag of chips or cookies even if you aren’t very hungry? Or perhaps you are eating those snacks before your regular meal as if they were going to be your actual meal?
When you eat a lot of food in a short time, and usually not healthy food, that is binge eating. Although many people do it, it is not healthy for your body.
What causes binge eating?
Daily stress, feeling of being lonely, sad, angry or being upset all make it more likely that you’ll binge eat. Also, habits such as eating high sugar/sodium snacks at nighttime after dinner can lead to binge eating. Fortunately, there are some good strategies you can use to help get your binge eating under control!
Strategies help control binge eating.
Whether your binge eating comes from habits or emotions, here are a few things you can do:
- Get in the habit of eating a healthy breakfast, lunch, and dinner. Skipping meals leads to hunger and emotions.
- Reduce the size of the snacks, replace them with smaller healthier options or remove them. If you need to keep snacks around the kitchen, prepare them in advance. Make sure they are smaller portions and give yourself healthier options.
- Physical activity like taking a walk, housecleaning, or light exercise can distract you when you are feeling emotional until the feeling passes.
- Get in touch with a friend to talk with.
- Do something enjoyable, like arts and crafts, reading, listening to or creating music, playing with your children or pets, or taking a hot shower or relaxing bath.