How to meal plan and eat to avoid triggering binge eating
disorder
Binge eating disorder (BED) is a serious, life-threatening eating disorder characterized by recurrent episodes of eating large quantities of food (often very quickly and to the point of discomfort); a feeling of a loss of control during the eating episode; and feelings of shame, distress, or guilt afterward.
Binge eating disorder is the most common eating disorder in the United States. In fact, about 3.5% of women and 2% of men in the U.S. will suffer from BED at some point in their lives.
Binge eating disorder is a serious condition that can have a profound impact on your physical and mental health. If you are struggling with BED, it is important to seek professional help.
The first step in treatment is often to develop a meal plan that avoid triggering binge eating episodes. Here are some tips for how to do that:
1. Avoid trigger foods
Trigger foods are those that you know are likely to cause you to binge. For some people, this may be sugary or high-fat foods. For others, it may be foods that they associate with past binge episodes.
It is important to identify your trigger foods and to avoid them as much as possible. If you can’t completely eliminate them from your diet, try to eat them in small quantities or only in situations where you feel you can control your eating.
2.Eat regular meals
Skipping meals or going long periods of time without food can trigger binge eating episodes. It is important to eat regular meals and snacks to keep your blood sugar levels stable and to avoid getting too hungry.
3. monitoring your hunger
Keep track of how hungry you are before and after meals using a hunger scale (ranging from 1-10, with 1 being ravenous and 10 being stuffed). This will help you to better gauge when you are actually hungry and when you are just eating out of boredom or stress.
4. Plan ahead
If you know you are going to be in a situation where you may be tempted to binge (e.g., at a party or family gathering), plan ahead. Bring along healthy snacks or meals so you don’t have to rely on the unhealthy options that may be available.
5. Avoid perfectionism
Trying to eat perfectly is often a trigger for binge eating. Don’t be too hard on yourself if you slip up and eat something you shouldn’t. Just get back on track with your healthy eating plan as soon as you can.
6. Focus on nutrition, not weight
The focus of your meal plan should be on eating nutritious foods, not on losing weight. Weight loss should be a natural side effect of eating a healthy diet, not the main goal.
7. Get support
If you are struggling to stick to your meal plan, seek out support from family and friends or join a support group for people with BED. There is strength in numbers, and you don’t have to go through this alone.
These are just a few tips for how to meal plan to avoid triggering binge eating disorder. If you are struggling with BED, please seek professional help. Visit Site
The physical consequences of binge eating
Binge eating is a serious problem that can have a number of negative consequences on your health. Here are some of the most commonly reported physical consequences of binge eating:
1. Weight gain: This is the most obvious consequence of binge eating. When you consume large amounts of food in a short period of time, your body has no choice but to store this energy as fat. This can lead to gradual or sudden weight gain, which can be extremely detrimental to your health.
2. Digestive problems: Binge eating can cause a number of digestive problems, such as indigestion, heartburn, and constipation. These problems can be caused by the large amount of food that is consumed during a binge, as well as the type of food that is often consumed (such as high-fat or high-sugar foods).
3. Increased risk of type 2 diabetes: When you gain weight, your body becomes less sensitive to insulin, which can lead to type 2 diabetes. This is a serious condition that can have a number of health complications, such as heart disease, strokes, and kidney failure.
4. Sleep problems: Binge eating can disrupt your sleep patterns and cause you to wake up feeling tired and rested. This can lead to a number of other health problems, such as fatigue, irritability, and depression.
5. Anxiety and depression: Binge eating is often a coping mechanism for people who are dealing with anxiety and depression. This can lead to a vicious cycle, as the anxiety and depression can worsen the binge eating, which in turn can worsen the anxiety and depression.
If you are struggling with binge eating, it is important to seek help from a qualified mental health professional. With treatment, you can learn to control your binge eating and improve your overall physical and mental health.
We used mengeredstoo.co.uk to write this article about how to stop binge eating. Learn more.