How do I overcome my binge eating disorder?
If you’re one of the millions of people who suffer from binge eating disorder (BED), you may feel ashamed, powerless, and out of control. But it is possible to break the cycle of binging and purging and to make peace with food. Here are eight steps to recovery:
1. Understand your disorder.
Binge eating disorder is an eating disorder characterized by episodes of binge eating followed by feelings of guilt, shame, and powerlessness. Binge eating disorder is the most common eating disorder in the United States, affecting 3.5% of women, 2% of men, and 1.6% of adolescents.
2. Seek professional help.
If you think you might have binge eating disorder, seek professional help. A therapist who specializes in eating disorders can help you understand your disorder and develop a treatment plan.
3. Address your relationship with food.
One of the first steps in overcoming binge eating disorder is to address your relationship with food. This means becoming more mindful of why you eat, what you eat, and how you feel after you eat. It also means learning to eat when you’re hungry and stopping when you’re full.
4. Learn to cope with emotions without food.
For many people with BED, emotional eating is a way to cope with negative emotions. If you want to overcome binge eating disorder, you need to find other ways to cope with your emotions. This might include exercise, journaling, or talking to a friend.
5. Develop a support system.
Recovery from any eating disorder is difficult, but it’s especially difficult to do it alone. When you’re trying to overcome BED, it’s important to develop a support system of friends, family, or a support group for people with eating disorders.
6. Avoid trigger foods.
For some people with BED, trigger foods are those that lead to binge eating. Trigger foods are often high in sugar, fat, or calories. If you can, avoid trigger foods and eat only when you’re hungry.
7. Be patient with yourself.
Recovery from BED is a process, not a destination. There will be setbacks and relapses, but don’t give up. Be patient with yourself and keep working towards your goal of recovery.
8. Seek professional help if you need it.
If you feel like you’re not making progress on your own, seek professional help. A therapist who specializes in eating disorders can help you develop a plan to overcome BED.
What are some tips for overcoming binge eating disorder?
If you or someone you know is struggling with binge eating disorder, here are a few tips that may help:
• Understand what binge eating disorder is. Binge eating disorder is characterized by uncontrolled, often emotionally triggered eating episodes where large amounts of food are consumed in a short period of time. Commonly, people with binge eating disorder feel ashamed and embarrassed after binging. It’s important to understand that binge eating disorder is a real and serious medical condition that requires treatment.
• Seek professional help. If you think you may have binge eating disorder, it’s important to seek professional help. A mental health professional can help you understand your thoughts and behaviors around food, and develop a plan to change them.
• Make changes to your diet. If you’re struggling with binge eating disorder, making changes to your diet may help. Consider working with a registered dietitian to develop a healthy eating plan that meets your individual needs.
• Include regular physical activity in your routine. Physical activity can help reduce stress and anxiety, and increase feelings of well-being. aim for at least 30 minutes of moderate-intensity physical activity most days of the week.
• Learn how to cope with emotions in healthy ways. Emotional eating can trigger binge eating episodes. If you’re struggling with emotional eating, it may help to find other ways to cope with your emotions. Some healthy coping strategies include exercise, journaling, and spending time with supportive friends or family members.
• Avoid triggers. If you know certain situations or foods trigger your binge eating episodes, it’s important to avoid them. Try to plan ahead so you have healthy alternatives available, and avoid places where you know you’ll be tempted to binge.
• Practice self-compassion. If you do have a binge eating episode, it’s important to be kind and understanding with yourself. Remember that binge eating disorder is a medical condition, and bingeing is not a sign of weakness or lack of willpower.
Visit mengeredstoo.co.uk to learn more about overcoming binge eating disorder. Disclaimer: We used this website as a reference for this blog post.