How to stop binge eating and start losing weight

July 26. 2021

Binge eating disorder (BED) is the most common in today’s society. It is a physical and psychological disorder that involves the individual eating an excessive amount of food in a short period, leading to episodes of feeling guilt and shame afterward. It can lead to significant weight gain and serious health problems if the binging habit continues in the long run.  Getting caught up in this vicious cycle can lead to severe damage to your body and mind. If you find yourself stuck, here is some advice to help you stop binge eating and start losing weight. 

Some of the most common, seemingly harmless situations can provoke this issue. Here are some tips and tricks to help you overcome them:

Social Settings

You’re at a bar with your friends, watching a football game, and you’re served some chips. But as the game plays on, you keep mindlessly munching on them. Soon enough, you’ve lost count of the bowls, your fingers are all salty and greased up, and your tummy and mind are not feeling too great—same thing with the movie theater. You’re sitting through the commercials with seven different snacks around you, and the next thing you know, half of it is gone, and the movie hasn’t even started yet. Sound familiar?

To make sure you can prevent this from happening ever again, make it a point to have a filling, nutritious meal beforehand so your need to indulge won’t be easily provoked. Being mindful of the products and the amount of them you’re eating is the most crucial element of the equation to stop binge eating and start losing weight. We understand that the game will have your undivided attention, but taking a second to check back into reality and consciously decide that you’re already full and that snacks aren’t necessary, will majorly benefit your overall wellness. The same goes for movie theaters. We all know that the heavenly lit display at the very entrance is strategically made to be irresistible, but keep your long-term goal in mind! 

Hydration is Key 

Did you know that that “empty feeling” in our stomachs that we usually mistake for hunger is often our body’s way to signal it is dehydrated?

Therefore, when your tummy feels empty, practice sipping water first before rushing to make a meal or reaching your hand for a quick snack. Have a few gulps, and if the feeling disappears, you’ve done your body a solid and rehydrated it. If not, it’s time to prepare a nice healthy meal while your favorite music is playing in the background. It’s a win-win situation! Also, make it a habit to always have a bottle of water on hand. You can place them in your purse, in your car, at your workstation, everywhere! 

Sleep Deprivation

The simplest way to describe this issue is by stating the obvious: the longer you’re awake, the more time you have to eat and snack.

Whether it’s out of boredom or to keep your hands entertained while you’re late at night studying or working, it’s still unnecessary calories you’re stuffing into your body.

You should make sure to get a minimum of eight hours of sleep every night. The sleeping phase is when your body regenerates and burns extra calories. It heals your mind and makes it bright and ready for a new day. A good sleeping schedule can determine your success and further enhance your chance to stop binge eating and start losing weight for good. 

Healthy Eating Schedule 

Just like sleep, having a solid and healthy eating schedule is of massive importance to your journey to stop binge eating and lose weight.

Going out of your way to keep up with a routine of having meals at exact times of the day will allow you to notice changes to your body at a much faster pace. Of course, this might be tricky when you’re out and about running your errands. But fear not, you can quickly solve this issue with these meal prep tips: 

Take a moment out of your free time to assemble and cook yourself a week-long healthy breakfast, lunch, and dinner menu. Make sure to incorporate lots of fiber and protein-filled foods as they keep you feeling full and strong for longer. Include a portion of vegetables and fruit in each meal for when the sweet tooth kicks in. Separate your meals into small containers, so they’re on hand to grab them and chuck them in your bag when you’re running out of the house. This way, you don’t have to worry about being tempted by processed foods or poor healthy meal options at the local supermarket. 

Medical Help

Each body is built uniquely. Some will immediately react to changes in eating habits, sleep schedules, and extra hydration, but for some, the difference might not be very noticeable. To prevent these healthy habits from going to extremes and lead you to think you need excessive workouts and overly strict healthy nutrition, the Chicago weight loss clinic offers help through Lipo C injection. It is filled with nutrients, amino acids, and Vitamin B complexes that, upon entering, indirectly boost your weight loss journey and nourish your whole body, making it more robust, more endurable, and overall healthier.

Remember, every change takes time to be noticed. Don’t fall into despair if you don’t see results right away. Some metabolisms are slower, and some need a little helping hand. Whatever the case, there is always a way to stop binge eating and start losing weight.

Author

Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.