Many people eat like there’s no tomorrow. It could be during an occasion such as your friend’s wedding party or a Sunday afternoon when you binge eat while binge-watching shows on Netflix. But if you eat until you are uncomfortably full and feel regretful afterwards, you might be a victim of a binge eating disorder. People who suffer from it regularly eat more food than others that too in a short time.
Anyone can get affected by this disorder regardless of their weight or age. According to the National Eating Disorder Association (NEDA), USA, “BED affects an estimated 2.8 million US adults, based on a national survey, and is more prevalent than anorexia and bulimia combined.” Although the exact cause of binge eating is not yet known, a study titled Enhanced striatal dopamine release during food stimulation in binge eating disorder suggests that dopamine levels in the brain could be a factor as it can interfere with your ability to regulate food intake.
Those who suffer from this disorder eat huge portions of food when they are stressed and upset, and not just when they are hungry. And this is followed by a feeling of guilt and shame. American Psychiatric Association says, “binge eating is chronic and can lead to serious health complications, including obesity, diabetes, hypertension and cardiovascular diseases.”
The good news is there are ways to bring binge eating under control by making some changes in your diet and lifestyle. Read on to know how you can overcome binge eating.
Exercise regularly
Exercising regularly can help relieve your stress, improve your mood, and make you healthy. When you are physically strong and mentally rested, your ability to handle the daily stressors of life improves drastically. Research suggests, “Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.” Thus, by simply adding this practice to your daily routine, you can eliminate stress from your life and put an end to your habit of binge eating.
Drink enough water
Staying hydrated is crucial for your body. Other than aiding in digestion, protecting organs and joints, drinking water can help you curb the urge to overeat. As per research titled Water consumption reduces energy intake at a breakfast meal in obese older adults, “Water consumed before a meal has been found to reduce energy intake among non-obese older adults.” This shows how staying hydrated can help you deal with binge eating.
Do not skip your meals
Skipping your meals is another factor that can lead to binge eating. If you don’t eat breakfast, you will eat more at lunch. Over time, this can increase your likelihood of developing a binge eating disorder. A study titled The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting says, “alterations in meal frequency and meal timing have the potential to influence energy and macronutrient intake.” So, don’t skip your meals, especially breakfast, as it provides you with the energy to carry on for the rest of the day.
By incorporating exercise into your routine, you can effectively manage stress levels, which can help break the cycle of binge eating.
Staying hydrated is essential for overall health, and it can also help curb the urge to overeat.
Skipping meals, particularly breakfast, can contribute to the development of binge eating disorder. When you skip a meal, it can lead to increased hunger and a higher likelihood of overeating during the next meal.
By incorporating mindfulness into your eating habits, you can become more aware of your thoughts, behaviours, and emotions related to food.
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