How to Stop Binge Eating During PMS

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Premenstrual Syndrome (PMS) can cause uncomfortable symptoms in women, usually beginning a week or two before the start of their menstrual cycle. During this time, you may experience headaches, breast tenderness, upset stomach, backache, binge eating and mood swings. Over-the-counter medicine can help alleviate some of these symptoms. Others, such as binge eating, must be combated with self-control and patience.

Eat a well-balanced breakfast. A healthy breakfast should include: protein, grain, fruit and dairy. For example, scrambled eggs, turkey bacon, whole grain toast and orange juice would be a healthy breakfast option. Eating a full breakfast will help you start the day off right and decrease your chances of binge eating throughout the day.

Eat in small amounts throughout the day. A protein bar, a smoothie, veggies and dip or apple slices are nutritious snack choices. Smaller meals throughout the day will keep your stomach full and keep your metabolism running at a healthy rate.

Consume protein throughout the day. Protein tends to make us feel fuller for a longer period of time. This will decrease your chances of grabbing snacks that aren't as healthy.

Stay hydrated by drinking plenty of fluids. Water is the fluid of choice since it has no calories and helps cut down on PMS bloating. The water will help you stay full, making it less likely that you'll overeat.

Allow yourself a small treat during the day. Enjoying a snack such as a scoop of ice cream or 2 cookies will help prevent you from feeling deprived, which, in turn, can reduce the urge to binge.

Eat until you feel full, then stop. No matter how much food is left on your plate, stop eating once you feel full. If you're dining out, take home leftovers instead of overeating.

Tips & Warnings

  • Talk to your doctor about your PMS symptoms before following any diet plan.
  • Avoid salty foods to reduce PMS symptoms.

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