How to beat binge eating
Monday 21 April 2008
It’s no secret that when our personal lives hit the rocks, so do our diets. Feeling stressed or emotionally worn out, many of us go on a binge of sugary, fatty “comfort” foods.
The term ‘emotional overeater’ might sound extreme, but it refers to a person who uses food as a mechanism to cope with feelings of unhappiness and distress, and how many of us can relate to that?
Not only can those behavioral patterns ruin all the hard work you invested into your diet, they can also develop into a vicious circle of binge eating followed by feelings of guilt and disgust at your lack of self-control, which in turn can lead to more binge eating.
Are you at risk?
If you agree with three or more of the statements below, you might be an emotional overeater.
* I sometimes get a strong craving for a particular food
* I often eat although I’m not hungry
* I eat absent mindedly and mechanically
* I don’t stop eating when I’m feeling full
* I use food as a reward or as a source of pleasure
* I turn to food when I’m stressed or upset
* I eat when I’m bored
* I sometimes feel incredibly hungry out of the blue
* I feel like my eating habits are out of control
So what can you do to control emotional overeating? Closer has compiled the ultimate rescue guide for those times when all you want is an emergency burger and fries.
Gaining control
Keep a food and mood diary:
Writing down what foods you eat and how you feel at the time will soon reveal a pattern of why you overeat; for example every time you feel unhappy you grab a chocolate bar.
Write a list of your triggers:
By identifying the reasons that make you binge, you can start tackling these problems and resolve them step by step.
Be aware:
Before you indulge in fatty, high-calorie foods, ask yourself these questions:
- How do I feel?
- Am I actually hungry?
- Why do I crave this food?
- Is there a healthier option?
- Should I need to deal with my emotions instead?
Delay eating:
If you suddenly feel ravenous or crave a particular food, try to hold off for ten minutes. Distract yourself by focusing your mind on something else, like a Sudoku. Chances are after the time has passed you’re not even hungry anymore.
Healthy stress busters:
Rather than stuffing your face with calorific junk, try to stick to these healthy options instead.
Citrus fruit:
Packed with Vitamin C, their natural fruit sugars will satisfy your sweet tooth
Shellfish:
Prawns and crab are full of mood-lifting selenium plus they taste great with savoury or sweet sauces.
Complex Carbs:
Instead of tucking into unhealthy stodge, fill yourself up with complex carbohydrates such as rice, pulses and potatoes.
To find out more about healthy eating and maintaining your diet visit closerdiets.com