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5 Steps To Help You Deal With Binge Eating   

Are you struggling with over eating?


The fact that you are able to acknowledge the problem and are determined to deal with it shows your dedication to improving your eating habits.


Follow these 5 steps to reduce your excessive eating and normalise your eating pattern


Step 1: Analyse Your Eating  Pattern

In order to understand your prevailing eating patterns, it’s important to monitor and review the kind of foods and drinks you consume, the times and the place you eat and whether you were binging or restricting.


Further, consider noting down how you felt at the time of the meal and how the food affected your energy levels. This could help you further understand your current eating behaviour and identify the recurring patterns.


By consistently monitoring your eating behaviour, you will begin to understand your eating patterns and start to be more in control.


Step 2: Establish A Regular Eating Pattern

Try to consume 3 meals a day as well as 2 snacks a day with no more than 6  hours in between meals.


A regular eating pattern will help you gain better control of your habits as disordered eating often stems from skipping meals and dieting that is too restrictive.


Step 3: Try To Find Solutions To Your Problems

Binge eating patterns are often easily predictable. They usually escalate when your diet is too restrictive and you are too hungry which makes you more moody and prone to overeating.


Additionally, when you are stressed  and emotional you will more likely turn to food to soothe yourself. So it is useful to identify the cause of the distress and find strategies to deal with the underlying problem.


Effectively dealing with these challenges will assist you in getting rid of the notorious excessive eating patterns.


Step 4: Eliminate Your “Forbidden” Foods

If you have some foods that you consider “forbidden” and don’t allow yourself to eat them even though you enjoy them, this can often trigger your binge eating.


It is important to remember that no food in isolation will make you gain weight. That’s why slowly reintroducing those foods into your diet in small amounts will help you minimise, and eventually, get rid of your anxiety around food.


Once you have your anxiety around certain foods under control, soon you’ll be able to eliminate the binge eating behaviours as well.

Step 5: Engage In Enjoyable Activities

Finding activities that you enjoy, spending time outdoors and finding new hobbies that you find exciting will occupy your mind, reduce your urge to binge eat and eliminate your preoccupation with food.


Are you struggling with an eating disorder? Reach out to Wendy at Living Consciously for help and support.