Overeating is a problem faced by people of all age groups, from children and youngsters to seniors. Some eat when they are bored, some when they are stressed, while some eat just for fun. Not many realize that it is one of the gravest eating disorders and can lead to some serious problems such as low self-esteem, obesity, diabetes, high blood pressure, high cholesterol, and even heart disease. That's why overcoming this problem should be a priority. This article aims to do just that.
Spread Meals Throughout the Day
One of the most useful tips to stop binge eating is to eat five small meals―spread throughout the day―instead of three large meals. You must have experienced that when you do not eat for a very long time, the moment you get hold of any food item, you tend to eat it in excess. To avoid this, keep your body well fed at all times.
Keep Stress under Check
One of the main reasons people overeat is if they are under some kind of stress. So, another tip is to take measures such as exercising, practicing yoga, or undertaking deep breathing exercises everyday. These will keep you calm, relaxed, and refreshed. You can even go in for a massage therapy to relax yourself. If you do not feel any kind of stress or pressure, you will automatically feel your tendency to overeat dissuading.
Do not Diet
If you are on some kind of a low-calorie diet or are simply starving yourself in your quest for losing weight, it could be one of the reasons why you tend to binge eat. Usually, it is seen that in order to lose weight fast, women give up eating even the healthy foods and literally starve themselves. Eating nothing might also hamper your metabolism rate.
Inculcate a Hobby
If you need some tips to stop emotional eating, it is suggested that you develop a hobby. Usually, people resort to emotional eating when they are dissatisfied with their lives. By developing a hobby, you are adding some meaning to your life. So, take up singing, dancing, or playing a musical instrument. You can even try adventure sports. Go bungee jumping, river rafting, or paragliding. Basically, do anything you haven't tried before, something that pushes you out of your comfort zone.
All humans have an inherent need to socialize. Sometimes, staying in cities, working long hours, and coming home to an empty apartment can take its toll on our emotional health. When we are emotionally down, isolated and bored, we tend to overeat. So, another important tip to stop eating when bored is to make friends, socialize, and go out, at least on weekends.
Stock Less Snacks
In order to overcome binge eating, a good idea is to store less snacks at home. Keep fruits handy, but make some rules regarding high-calorie snacks like chips, biscuits, etc. Buy only two packets of chips in one week. This will ensure that you eat only that much junk in a week.
Trick your Mind
Some of the things that you can do are―drink one or two glasses of water whenever you feel hungry, instead of reaching out for food. This is because many a time when we feel hungry, in reality we are simply thirsty. Secondly, if you tend to eat late at night, develop a habit of brushing as soon as you finish your dinner, telling yourself that you won't eat anything now. Lastly, keep sugar-free gum with you at all times, so that whenever you feel like eating something, you just start chewing it instead.
It is very important that you value yourself. Love yourself, love your body. If you truly do that, you will stop doing things that harm it. So, eat a healthy diet, get massages, exercise, go to a spa, shop ... in short, pamper yourself!
Here's hoping that these tips help you out in tiding over your situation. One last tip before I sign off―maintain a diary of what you eat everyday. Find out the situations as well as the times when you tend to overeat and then try to work on them. This diary will also act as your progress report. It will further motivate you to cut down on unnecessary eating binges.