How To Stop Binge Eating At Night
How To Stop Binge Eating
Binge eating can be tough to overcome, but several ways can help control cravings and binging episodes. Someone with a binge eating disorder will compulsively eat excessive amounts of food beyond the point of feeling full. This usually happens over a short period, and the person feels guilty afterward.
Compulsive eating happens for many reasons, such as a negative body image, underlying emotional stress, boredom, or simply because the food is there. People with binge eating disorders struggle to control their eating and feel helpless about how to quit. They may continually think about food and feel guilty or depressed after eating.
Various methods can stop cravings and binge eating.
- Plan your meals
Planning meals in time can be a great way to control what you eat. Not only can it help with portion control, but you can also ensure that you keep your meals nutritionally balanced.
Meal planning isn’t just about what you’ll eat; it’s also about determining when you’re going to eat. A plan for what you will eat and when can help with cravings. Instead of wondering what to eat when you crave it, you’ll know what to eat and how long you’ll have to wait.
- Keep a food diary
A food diary can help track what and how much you ate. It can also be an excellent place to reflect and record how you felt before, during, and after eating. This can help you identify emotional patterns related to binge eating. Once you’re aware of these patterns, you’ll be able to remember things that may be triggering your eating and be better prepared to deal with them in the future. There is evidence that people who independently monitor their food intake by keeping a log are more likely to lose weight than those who do not.
- Get enough sleep
People with binge eating disorders may benefit from sleeping more. When you don’t get enough sleep and wake up tired, your body may crave sugar-rich foods to help give you a boost of energy. Getting enough sleep can help with this obsessive eating, improve your mood and help control your appetite.
How To Stop Binge Eating At Night
Here are some strategies to avoid overeating before bed:
1. Eat Regular Meals
One of the best ways to avoid eating late at night is to avoid skipping meals. Skipping meals can risk hypoglycemia (low blood sugar) and increase the urge to overeat later. Try to eat three balanced meals and one snack each day. Add snacks between meals as needed. This will help you feel less hungry at night. Once you eat less at night, you’ll likely feel hungrier during the day. It is often difficult to eat breakfast when the last meal or snack was hours before getting up. Reducing your nighttime intake can wake you up hungry and ready for breakfast.
2. Eliminate Your Trigger Foods
Out of sight, out of mind, right? If certain foods appeal to you at night, don’t buy them. Try to limit the intake of what you already have at home, and then once finished, make sure you don’t purchase again. If it’s not there, you can’t eat it. Fill your kitchen with healthy foods.
3. Create New Habits
A great way to avoid eating late at night is to do some light exercise after dinner, go for a walk or ride a bike while listening to music. You can also try some relaxing techniques: take a bath or do yoga. Trying new activities like reading a magazine, writing in a journal, or calling a friend can help reduce cravings.
How To Control Binge Eating
Treatment for binge eating disorder aims to reduce binge eating episodes and replace them with positive eating behaviors and a more balanced attitude towards food.
Also read – Stress Eating
Treatments can include:
- lifestyle changes
Psychotherapy typically helps people cope with the emotions and problems that underlie binge eating, such as shame, guilt, depression, and low self-esteem. Therapy can help people identify and address other triggers, deal with problematic relationships, and regulate emotions.
A doctor can prescribe various medications for binge eating disorders, including antiepileptic and antidepressant medicines.
The Food and Drug Administration approved an attention deficit hyperactivity disorder (ADHD) drug to treat adults with moderate to severe binge eating disorder. The drug is called lisdexamfetamine dimesylate (Vyvanse). If a person with a binge eating disorder is overweight, weight loss programs can help them achieve a healthy weight.
Also read – Psychology of Eating: How Food Affects Mood
How To Not Binge Eat
Develop a healthier relationship with food. Recovery from addiction is difficult, but overcoming binge eating and food addiction can be particularly difficult. To do this, you need to break the cycle of binge eating:
- Avoid temptation. You are much more likely to overeat if you have unhealthy junk food, desserts, and snacks at home. Eliminate temptation by clearing the fridge and cabinets of your favorite food.
- Listen to your body. Know the difference between physical and mental hunger. If you’ve eaten recently and your stomach isn’t growling, you probably aren’t starving. Give time to the desire to pass.
- Eat regularly. Don’t wait to starve. This only leads to overeating! Stick to scheduled meal times, as skipping meals often leads to binge eating later in the day.
- Not avoiding fat. Contrary to what you might think, dietary fats can help prevent you from overeating and gaining weight. Try incorporating healthy fats into every meal to feel satisfied.
- Fight boredom. Instead of taking a snack when you’re bored, create a distraction. Take a walk, call a friend, read, or have a hobby like painting or gardening.
- Focusing on what you’re eating. How often have you gorged yourself in an almost trancelike state, not even enjoying what you’re consuming? Instead of mindlessly eating, be a conscious eater. Calm down and savor the textures and flavors. Not only will you eat less, but you’ll also have more fun.
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William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.