I used to struggle with binge eating. I know a lot of people with the same problem. It starts with a harmless craving for something sweet. The next thing you know, you find yourself in front of the fridge looking for food to satisfy your craving.
For a long time, overeating past dinner was a habit I tried to get rid of. The fact that I was aware of what it was doing to my body made it worse. I knew what I was getting myself into but it seemed like I could not control myself. In my mind, there was an invisible force that lured me to the fridge even after I already had my meal.
To resolve this, I decided to consciously remind myself not to eat past 8 o’clock in the evening. It worked for the first couple of days, but I went through backslide and thought I would never recover. I realized that maybe there is more to this issue than addressing it with sheer determination. I looked it up and learned there are different causes to this problem. Each of these causes requires a particular approach for the best recovery.
Discovering the Root of the Problem
I learned that I overate not just because I was bored. I realized that hunger can either be emotional or physical. The nights when I had the strongest urge to eat were during those nights when I was going through stress at work or with my personal life.
On the other hand, I know some people who overeat because they starved themselves during the day. For obvious reasons, not eating anything when you need it the most will result to hunger that you can’t control. The worst part about not eating during the day is you overeat at night just when you are about to sleep. This means you can no longer burn the calories that you have gathered. As a result, you gain more weight instead of the other way around.
How to Resolve Binge Eating
The solution to binge eating depends on the root cause of the problem. If you are feeling physical hunger, the solution is to not skip meals. Eat a healthy balanced meal when you are supposed to. Be aware of the fact that starving yourself will not help you achieve the weight that you desire. In fact, it will do the opposite to your body.
On the other hand, if the root cause of the problem is emotional, you must confront these issues first. I joined yoga classes so I can minimize my stress levels. I tried my best to keep my work at the office and not bring it with me when I go home. All these things worked perfectly although it took time.
Resolving eating problems take time. It is a process that requires dedication and patience. Do not be too hard on yourself when you relapse. Get to know yourself better and find out why you overate again. Address the root cause of the problem and you are on your way to healthy eating.
Congratulations on your decision to be healthy! The fact that you are reading this article means you are making steps to ensure you have a healthy life ahead of you. Contrary to popular belief, weight loss is not as simple as avoiding that piece of cake or killing yourself at the gym. Staying healthy is a lifetime commitment.
Here are some tricks that have helped me in my own weight loss journey. They are not fad diets and are guaranteed to be safe and healthy.
Say No to Processed Food
This has been a challenge for me since it is way easier to buy packaged food instead of making it myself. The danger here is that processed and packaged meals are full of carbohydrates, hidden ingredients, and sugars that will not help you achieve your ideal weight. These convenience foods are also full of preservatives and fats that are harmful to your health.
The trick is to allot time to go to the grocery to pick fresh fruits and vegetables. Waking up a little earlier than usual to prepare meals is a good way to ensure you have control over what you are eating. The best part about this is I also learned to manage my time on top of managing my meals.
No More Lonely Salads
I used to think that if I eat only salads for lunch and dinner, I am expediting my weight loss. What I noticed though is that I crave for more food. Apparently, eating salads alone affects the hormone ghrelin, which signals the brain to eat. Missing carb-containing foods in your diet will lower your ghrelin amounts, which means you will be eating more later. The trick is to eat the right amount of grains, bread, pasta, and fruits so that you stay full longer.
Get Enough Sleep
People who get less than five hours of sleep at night have 73% more chances of becoming obese than those who get about five to seven hours of sleep.
Exercise before Breakfast
The best time to do aerobic workout is before you eat your breakfast in the morning. During this time, your insulin level is at its lowest. This means the energy you are using should come from fat.
These simple tricks only require a little tweaking in your lifestyle. The best part is you really do not need a lot of work for all of this. All you need is consistency and dedication to your goal
We always hear about how a busy lifestyle creates stress. What we don’t talk about as often as we should is how non-busy times can be unhealthy as well. Based on experience, it is during downtimes when I overeat, think of unhealthy thoughts, or get stuck in front of the computer or television.
As someone who advocates health and fitness, I struggled to keep my downtimes as productive as possible. There are days when being active is just too much that I’d rather stay in bed, get a slice of pizza, and scroll mindlessly through social networking sites. The thing is, there is nothing wrong if you want to do these in certain days. However, there are ways to keep your downtimes healthier and still get the same enjoyment. Here are four ways to do it.
- Snack Healthy
When the weather is cold and you just feel like staying home, you can’t help but eat as many snacks as you can. Instead of going for the usual poison of your choice aka chips and other junk foods, you may consider making a smoothie or other healthier alternatives. Contrary to popular belief, healthy food can taste good too. In fact, you can prepare vegan pizza with recipes that are easily accessible online.
- Spend Time with your Family
When I have free time, I make sure I go out with my family and go some place where we can bond. Sometimes we go out and walk our dogs, ride our bicycles around town, or go swim at a local pool.
- Plan Your Day Ahead
The problem with downtimes is they create this illusion that you have all the time in the world. Instead of wasting the day away, why don’t you plan your day ahead? Perhaps there are tasks that you have been putting aside during your busier days. Planning ahead will give you more room to weed out activities that you need to finish from unproductive ones. Be wise in using your downtimes to avoid stressful work later on.
Join Groups with the Same Interests as Yours
I joined a yoga group when I quit my job to start a new one. That preoccupied my time and helped me focus on my health as well. The idea is to never stay idle. Just because you have time to kill, doesn’t mean you waste it on activities that will not contribute to your wellbeing.