Binge eating is a struggle to quit and is an addiction like any other. We all know how tempting that bowl of ice cream looks after a tiring day at the office or post a messy procrastination session.
Food has always been there for you. Isn’t it? It seems like an only constant in your life amidst tragedies that adulting fore brings. But is binge eating your real friend disguised over evils of weight gain and future regrets?
Hell yes! Binge eating isn’t only a foe to your weight issues but is also very unhealthy for your body and can lead to many other illnesses like heart problems, lower defense mechanism, diabetes, and many more scary sounding diseases.
But better said than done right? Dieting and working out are two words that are as cringy as a combination of dark chocolate and ketchup. Worry not;
DKODING is here to the rescue. We bestow upon thee our wisdom on how to tackle the dilemma of binge eating.
● Ditch the superficial diets
There have been researches which point towards how abstaining from certain foods resulted in increased cravings and a higher risk of overeating. Instead of following diets and then obviously failing to follow them religiously isn’t a long term solution. What you need to do is to eat unprocessed foods like fruits, vegetables, and whole grains and moderate your consumption of treats instead of excluding them from your diet altogether.
● No skipping meals
Skipping your lunch and then eating like its end of the world at dinner isn’t a reliable solution, darling. Whether you like eating three large meals each day or smaller, more frequent meals, set a regular eating schedule and stick to it to help you fit into those old jeans again. Discipline is necessary when controlling binge eating. Hoarding your stomach post 12 at night is also a big no-no.
● Catch enough Zzz’s
Not only does sleep impact hunger levels and appetite, but sleep deprivation may be linked to binge eating. Short or irregular sleep duration is linked with the higher level of hunger hormone ‘ghrelin’ (Even the name of this hormone sounds hungry) and lower levels of ‘leptin’ — the hormone responsible for promoting fullness. Sleep tight to keep that weight under a check.
“Prioritising good sleep is good self-love.”
● Eat fibrous food
Fiber moves slowly through your digestive system and keeps you feeling full for a longer period of time. Fruits, vegetables, legumes and whole grains are just a few fiber-rich foods that can keep your hunger pangs at bay. Binge on that fiber to keep your weight lighter.
● No junk in your kitchen
It’s tempting to know that you have stock of chips and readymade noodles in the cupboards somewhere. And its next to impossible to not open these cupboards and munching on them. Start by clearing out processed snack foods and swapping them with healthy alternatives (when we say clear them, we don’t mean eat them all at once but give it to someone else who can afford some pounds).
● Have a buddy to keep a check on you
Having someone to hold you accountable is the best way to stop your binge eating. Your mind may play tricks on you and have you succumbed to the power of seduction by that dark chocolate cake or that thick crust steaming pizza. In this moment of weakness having a person to remind you of your goals is very helpful and needful.
“If you want to go fast, go alone. If you want to go far, go together. “
● Plan your meals beforehand
It’s Saturday night and you have no clue what to have for dinner. The easiest and convenient way your heart will seduce with is home delivering junk food. Planning out your meals can help ensure that you have healthy ingredients on hand to prepare nutritious meals, minimizing your risk of overindulging in junk leading to guilt next morning. (One night stands can happen with food too)
We know its tough to Netflix without something to munch on and to go out and not indulge in the delightful menu, but your body is your temple. (We had to use this cliché. We just had to)
After all, what do you have to lose? Except for some pounds.
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