Binge Eating Disorder-Mindful Eating-Gain Control-Binge Eater

Gain Control Over Binge Eating

Signs that you are a binge eater:
Feelings of being out of control
Frequently eat large portions of food
Hiding food and eating in private
Feeling guilty after overeating
Feeling depressed
Having metabolic syndrome
How to Gain Control Over Binge Eating
Recognize that you have a binge eating disorder
Realize that it is normal to have a relapse while overcoming your binge eating
Enlist support from family, friends and a self-help group
Learn to eat naturally by eating only when you are hungry and never eating until you are full.
Eat frequent small meals throughout the day so you don’t get overly hungry and eat absentmindedly.
Be conscious of the kinds of food you put in your body
Practice mindful eating
Eat for health and energy rather than cravings
Try cognitive-behavior therapy or psychotherapy
Try an antidepressant
Find the motivation to exercise daily
Look for the silver lining – adapt a positive attitude
Benefits of overcoming binge eating:
Regain control over food
Better manage stress
Stop feeling like you have to hide your eating habits
Feel better about your body
Improve you overall health
Reduce chances of getting a life-threatening disease
Have more energy
Increase self-esteem  
And what can you do to stop a binge before it starts?
1. Already bought your Halloween candy? There’s still time to stop yourself. Save a bite-sized piece, eat it, and enjoy it. Give the rest to a homeless shelter. Don’t take it to work. Put your imagination to work on alternative treats to hand out - like raisins, cereal, pencils, party favors, etc. - and don’t feel guilty. You can count on your neighbors to provide chocolate to the kids.
2. Have a plan. Eat a nutritious snack before going to a party. Tell yourself you’ll eat just half of what’s served, then stick to your vow.
3. Plan active days off and vacations. Don’t assume you have to gain weight if you’re indulging. Compensate with physical activity.
4. Identify your triggers. For example, if you’re going to a family gathering, are you likely to feel resentful or guilty about long-standing differences with certain family members? Deal with these issues. Food can mask them but won’t make them disappear.
5. Distinguish between indulging and bingeing. Occasionally allow yourself to indulge without eating out of control. The tendency to engage in black-and-white thinking is the hallmark of a problem with food. “If you think one Snickers makes a disaster, then you might think, ‘Why not go all the way and really binge?’”
6. Snack often on nutritious foods to keep from getting overly hungry. Carry an insulated snack pack everywhere. It’s filled with foods such as dried and fresh fruits, baby carrots, nonfat yogurt, trail mix, whole-grain cereal, nuts, and baked chips. You have to defend yourself, you can’t go out into the modern ‘obese-ogenic’ environment and hope not to get fat, just as you wouldn’t go out in the rain without an umbrella and expect to not get wet. read more..

Eating Disorder-Binge Eating

I'm just about 15-20 pounds heavier than I'd like to be, and I am a vegan and as well don't eat gluten. I exercise at least 5 days a week. I'm really healthy! But I have trouble with binge eating, a habit leftover from an old eating disorder. I am having so much trouble breaking old habits. Do you have any tips for how to quit the habit of overeating? I'm so tired of having this extra weight on me

Think about why you binge. Do you do it because you are not eating enough throughout the day? Do you do it because of stress or negative emotions? Or maybe you binge on certain foods because you restrict yourself of them? You obviously don’t have to answer that to me, but think about that. Maybe keep a journal and write down when you binge and how you were feeling when you did it and before you did it. As far as overeating in general, instead of taking a heaping plate full of food or grabbing a bunch of what you want to snack on, try your hardest to take a portioned size. If you are not eating enough or frequently enough throughout the day, that might be contributing to some of it. Try and practice mindful eating the best that you can. When you feel like you are craving something or need to binge, have a small healthy, guiltless snack. Some grapes, strawberries, kiwi, banana, an apple. I read that an apple helps aid weight loss and can help you let go of binge eating (X), but I’m not sure that’d help you much because you are a healthy eater already. I definitely do suggest keeping a food diary and writing your thoughts and feelings. It might begin to help (: read more..