How to Stop Binge Eating and Emotional Eating for Life!

Belly Fat

To support our channel and level up your health, check out:
Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course
Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness

“I lost control” “I just couldn’t stop” “It was like a ravenous wolf took over my eating”

These are some of the phrases those suffering from binge eating and emotional eating use to describe how they feel.

Today we’re going to talk about how to stop binge eating and emotional eating for life and it’s all backed by science!

Here are some important resources:

Overeaters Anonymous:
https://oa.org/

Food Addicts Anonymous:
http://www.foodaddictsanonymous.org/

Like us on BookFace:
https://www.facebook.com/thehealthnerds/

First, we need to answer the question of why does binge eating actually happen?

According to Dr. Michael Mantell with Greatist.com, binge eating is always a result of dealing with negative emotions.

http://greatist.com/happiness/science-why-we-binge

The process of compulsive binging applies equally to food, drugs, and even people with a shopping addiction.

#blackfridayproblems

These negative emotions have 3 categories:

Psychological

Things like anxiety or stress.

Chemical

Pleasure chemicals like oxytocin that are released in the brain when we eat sugary and overly fatty foods.

And cultural

Where the people you’re around and the culture you live in places pressure on you to consume more.

Because binge eating can be caused by any of these there is no one size fits all solution.

Also, as stated before in our sugar video, there are levels of addiction.

Not everyone who buys a pair of jeans becomes a shopaholic and not everyone who eats a piece of chocolate eats the entire bag.

Each person will have their own level of addiction and optimal protocol to solving this problem.

These are the things we kept in mind for this list of the 6 steps for how to stop binge eating and emotional eating for life.

#1. Listen to Your Body is First and Foremost

When we slow down, breathe, and bring our attention to our bodies, we active our parasympathetic nervous system (Also known as the rest and digest mode for our body).

By doing this we help separate our animal brain and desires from our pre-frontal cortex which helps us make better decisions.

This is why studies show meditation, yoga, and mindful eating are incredibly effective for those who binge eat.

https://www.ncbi.nlm.nih.gov/pubmed/12708065
https://www.ncbi.nlm.nih.gov/pubmed/24854804
https://www.ncbi.nlm.nih.gov/pubmed/22021603

Slowing down, chewing your food for 20 times before swallowing, and not eating while watching tv or on your phone are all ways to be a more mindful eater.

#2. Discover Patterns with a Journal

We all have triggers in our lives that can lead to binging.

It could be a particular restaurant you visit, friend you hang out with, or just anytime you’re on vacation.

By journaling your thoughts and walking yourself though the steps that led up to the emotional eating, you become more mindful of what’s happening.

http://ajcn.nutrition.org/content/82/1/222S.long
https://www.sciencedaily.com/releases/2008/07/080708080738.htm

This is why keeping journals and food logs have been proven to help dieters lose weight faster and keep it off.

#3. Become a Master of the Salad Question

I have mentioned this before – you need determine if you’re hungry or just having a craving from boredom.

Ask yourself, am I so hungry that I could eat a salad?

If not, you’re just having a craving!

#4. Be Aware of the “What the Hell Effect”

This is an actual psychological effect where a small diet slip-up causes people to say “what the hell” and eat everything in sight.

Keeping triggers and temptations out of the house will help you fight this.

https://www.psychologytoday.com/blog/changepower/201111/beware-the-what-the-hell-effect-especially-holidays

Also, positive self talk can be effective. Saying things like: “Every little bit counts – so I’ll stop eating now” mid-binge can help.

#5. Become the Veggie Monster

Depriving yourself too much on a diet can cause binge eating.

But here’s the thing, most veggies are so low calorie that it would be basically impossible to eat too many if eating them in their natural state.

Eat plants especially leafy greens like there’s no tomorrow and do not have a set limit for yourself.

You can binge on as much spinach salad as you like guilt-free.

#6. If all else fails get professional help

Circling back to the first point I made, everyone is a little different. Some people have brains that are highly susceptible to addiction.

If binge eating is something you have struggled with your entire life and none of what I just said has worked, it’s time to reach out and get professional help.

Type 2 Diabetes and Weight Loss – Three Tips To Help You Choose A Diet Plan Right For You

After choosing to concentrate on reducing weight, the next step is going to be to figure out the very best diet regimen strategy to adhere to. The reality of the issue is no 2 diets are created precisely alike. And no two diet plans will function in the very same manner. What is critical is making sure you are picking the right diet plan to opt for your unique individuality and also needs. Go on a diet not right for you, and also felt confident you will be feeling frustrated. The very best suggestion is to set yourself some sensible short and long-term goals. Establishing small goals will certainly help you to feel success and also be utilized as a structure for added lifestyle changes.

Weight Loss – Sneaky Ways To Burn More Calories

Wanting to increase your calorie melt? You may think about the most generally used methods – additional workout, cleansing up your diet and more. And also while these can work well, they are not, without a doubt, the only ways to improve your overall calorie burn. It turns out there are some various other ways to increase exactly how many calories you use up in a 24 hr duration to improve your overall weight loss outcomes. Curious what you can get started with? Let us have a fast peek.

5 Simple Tips to Lose Weight

Have you been trying to find some natural ways to slim down? If so, you might find this post an excellent read. The tips offered in this short article will help you get right into shape once again. Review on.

Type 2 Diabetes and Weight Loss – The Benefits of Gradual Weight Loss

Just how commonly have you heard somebody attempting to shed weight slowly? Even if you have been informed this previously, it is far much less typical than reading about fast weight-loss. You may believe, “who in their best mind would certainly select to reduce weight progressively in contrast to rapidly?” Before concerning any type of verdict, you must understand the advantages of progressive weight management. It might help you understand why it may be exceptional to any type of fast fat burning strategy.

Everyday Tips for Weight Loss

Whether it is for wedding season, festive season or simply to be healthy, everybody intends to slim down as well as look fit. Harmful way of livings frequently consist of a great deal of scrap and also oily food together with really little or no workout. Sitting in your job chair all day can cause all the fat’s to collect in the lower component of your body, consequently focusing on your upper legs and hips. Excess weight in the hips as well as thighs is essentially understood as cellulite. Cellulite is firm as well as can confirm quite hard to do away with. Below are some pointers on how to minimize hip fat:

You May Also Like