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Learning how to identify the signs of an eating disorder can help you prevent binge eating before it begins.
It is normal for people to overeat once in a while, but sometimes, it can be a disorder. Bingeing or binge eating means eating a large quantity of food very quickly within a short time, even when not hungry, and to the point of being uncomfortable.
Binge eating disorder is a condition that involves recurrent episodes of consuming large quantities of food.
In addition to this, the person who binge eats may feel that they are unable to control the type or amount of food that they eat. This creates a sense of shame or guilt over the behavior.
Binging can significantly and negatively affect the health and well-being of a person. Thus, it is very important to identify its signs and symptoms and get help if necessary.
How to avoid binge eating
- Avoid dieting:
- Following a restrictive diet plan can cause feelings of deprivation. Cutting down calories suddenly within a short duration can cause the body to go into starvation mode. In both these situations, people may end up binge eating.
- Rather than following a rigid diet, focus on filling up with nourishing foods.
- A nutritious diet comprises mainly:
- Fruits and vegetables
- Whole grains
- Lean proteins including legumes, fish, lean meat, eggs, and tofu
- Healthy fats such as fatty fish, olive oil, nuts, seeds, and avocado
- Exercise:
- Working out daily may help the body release endorphins that boost the mood. A better mood may reduce the risk of emotional eating, which is when people consume unhealthful foods in response to stress, sadness, or anger.
- Identify and address binge-eating triggers:
- People tend to binge eat in response to loneliness, boredom, sadness, or other triggers.
- Identify these triggers and take steps to address them. It can reduce the likelihood of binge eating.
- Keep a food diary to track what you eat and how you feel at the time.
- If boredom is the trigger, distracting yourself with an activity such as exercising, reading, or meeting friends can be helpful.
- If a low sense of self-worth is a cause, then consider seeing a therapist.
- Reduce stress:
- Do not skip meals:
- Plan a regular schedule of meals and snacks and focus on nutritious foods. They'll keep the blood sugar steady, so people won't feel hungry enough to binge.
- Keep temptations away:
- Having access to sugary and processed foods can tempt you to binge eat.
- Remove junk foods from the home and stock the refrigerator and cupboards with healthful options instead. Best options include fresh fruit, protein bars with no added sugar, and dried fruit, nuts, and seeds.
QUESTION
Binge eating disorder is best described as…
See Answer
What are the signs and symptoms of binge eating?
Two main symptoms of binge eating include:
- Eating a larger quantity of food over a short period
- A sense of feeling that the eating behavior is unable to control
Bingeing episodes are marked by three or more of the following symptoms:
- Feeling uncomfortably full
- Eating faster than normal
- Eating when not hungry
- Feelings of disgust, guilt, or sadness
- Eating alone out of embarrassment
4 causes of binge eating
Four causes of binge eating include:
- Genetics: Binge eating may have a strong genetic component. The genes involved affect the brain’s neuronal circuits that control appetite and mood.
- Family history: Eating habits from people around you may influence the way you see eating. People are more likely to develop an eating disorder if someone in their immediate family has an eating disorder. Having a judgmental family may cause negative body image issues and thus stress.
- Other psychological conditions: Mental health conditions such as depression, anxiety, or substance use disorder may cause a person to binge eat.
- Extreme dieting: Skipping meals or eating too little to lose weight can lead to binge eating.