How to Prevent Binge Eating. Binge eating and the obesity which often accompanies it may have severe health consequences. Here are some healthy practices you can adopt which mayfacilitate your recovery from this disorder.
Things You'll Need
- Counselor or therapist
- Support group
- Food journal
Adopt a Healthy Attitude Towards Food
Talk to your physician about how to develop healthy eating habits. This may require establishing a fixed meal time as well as limiting the number of calories you eat each day.
Think before you eat to help get in touch with your urges. Many times, binge eating is used to deal with issues such as stress or depression. By pausing to think before taking a bite, you may be able to determine whether you are really hungry or just eating out of an emotional need.
Talk to a counselor or therapist trained in the field of eating disorders to discuss possible eating strategies. You may be asked to keep a food journal, documenting what you eat, as well as how you feel emotionally as you eat. By reviewing these entries, your therapist may be able to help you prevent further binge eating.
Prevent yourself from adopting unhealthy eating habits by recognizing the feeling of fullness. Eat slowly and stop eating once you have eaten enough to feel full. Remember that it takes up to 20 minutes for your mind to recognize that the stomach is full. By slowing down your eating pace, you will give your brain time to catch up with your stomach.
Reach out for the support of others by joining a binge eating support group. You may find referrals to these groups through your physician, therapist or counselor. Remember that support groups are not recommended for every patient, so be sure to discuss this option with your doctor before joining.