You walk in the door ravenous after a long day, and it seems like the pantry is calling your name. And if you have copious amounts of pretzels or potato chips stashed in the pantry, you know you’re in trouble. Before you know it, you’re in the middle of a binge, unable to stop yourself from eating.
Binge eating disorder affects 3 to 5 percent of women and 2 percent of men, and being overweight puts you at higher risk. Remember, you are in control, and there are steps you can take to stop a binge in its tracks. Next time you feel the urge, be prepared by taking these precautions:
1. Clean your pantry. If you know you can’t resist potato chips, stop buying them. Spend a day going through your pantry, and toss any trigger foods. Getting the foods you can’t resist out of the house is the first step in reducing the likelihood of a binge. This doesn’t mean potato chips are off limits, it just means you should consider them a treat reserved for special occasions.
2. Listen to your body. What state is your mind in when you find yourself in a binge? Is it after an emotionally exhausting day? When you don’t get enough sleep? Pay attention to the cues your body gives you. By being self-aware of your emotional state, you will be able to train your brain to recognize the trigger as an emotion as opposed to a sign of hunger.
3. Slow Down. When you eat too quickly, your body does not have time to recognize when you are full. Put your utensils down after each bite and savor your food. Practicing mindful eating allows you to become more aware of how much you eat and whether you even like what you’re eating. Taking the pace down a notch allows you to taste your food and really enjoy it!
4. Seek help. Binge eating disorder is a medical condition that requires treatment. If you can’t control yourself around food and experience binges regularly, you may benefit from behavioral counseling. The Center for Medical Weight Loss providers are trained to help you get to the root of your relationship with food and determine the best personalized course of treatment. Find a center near you to make an appointment today.
Tags: appetite, binge eating, cravings, food addiction, lifestyle, medical weight loss, snacking
