Binge Eating Disorder: Prevention
1. Develop healthy eating habits
You can develop healthy eating habits by taking counsel from your therapist or physician. These therapists, commonly known as dietitians, are trained in the field of eating disorders. They can help you out in making a diet plan for you which may require limiting the number of calories that you eat each day as well as establishing fixed meal times. Your dietitian may even ask you to maintain a food journal with the hep of which he/she may be able to help you prevent further binge eating.
2. Focus your thoughts on topics other than food
One of the most effective ways of preventing binge eating is diverting your thoughts from food to any other topic. You are fueling your thoughts about food even when you are thinking about eating healthier foods. Divert your thoughts completely from such topics, instead of food, try thinking of those things which make you feel better and positive about life.
3. Develop positive coping tools for managing your emotions
Once you have successfully identified those emotions which acts as a trigger for binge eating, you have to develop positive coping tools for managing these emotions. These coping tools can be different for different people. For instance, some people can manage their emotions in a more positive way by exercising, while others find solace in their friend’s company. Playing a musical instrument or doing yoga can also help you in dealing with these painful emotions.
4. Process your emotions instead of stuffing down them with food
Acknowledge that you are suffering from an underlying emotional issue and you often overeat just to stuff down those painful emotions. Eating disorders such as binge eating are not an issue themselves, but are symptoms of a deeper psychological trauma. If you want to avoid binge eating, you need to face these emotions. This distress is driving your behavior, you have to heal it if you don’t want to feel the urges of binge eating. You can successfully diffuse the trigger for binge eating by identifying the underlying cause of binge eating.
5. Think before you eat
Recognizing the primary cause of binge eating is the first thing that you need to do in order to prevent yourself from such eating disorders. It has been observed that in most cases binge eating is used as a coping mechanism to deal with issues such as guilt, stress, or depression. Think before you eat: you must be able to determine whether you are eating out of an emotional need or you are really hungry.