Eating is one of the most important aspects of life. In addition to being the primary form of survival, food also provides a form of joy and comfort for many. 

However constant eating and overindulgence can result in a negative effect. For an average Indian male between the age of 19 and 30 years, the required calorie intake stands between 2400 to 3000 calories for the entire day. When indulging in binge eating an average of 5000 to 15,000 calories are consumed in a single eating session.[1]  

Binge eating is a common eating disorder that can lead to various health issues, both physical and psychological. Fortunately, there are various strategies available to help people overcome binge eating.

Here are some effective approaches: 

Identify triggers: 

Identifying triggers that cause binge eating episodes, such as stress or boredom, can help individuals recognize when they are vulnerable to binge eating and take steps to avoid or manage those triggers. Knowing the triggers can tremendously aid in tackling the issue of binge eating at its source.[2] 

Practice mindful eating: 

Eating should not be a stressful activity. Being mindful when eating can help control the urge to consistently eat without any restraint.  Mindful eating involves paying attention to the food being eaten, savouring each bite, and stopping when feeling full. This can help individuals better understand their hunger cues and prevent overeating. 

Create a structured eating plan:  

Creating a structured eating plan can help individuals establish regular eating patterns and reduce the likelihood of binge eating. This regimen could include eating meals and snacks at regular intervals throughout the day. By spreading out eating times throughout the day, better portion control may be adopted while also bringing discipline and restraint. To burn fat accumulated from binge eating, eating 12 to 14 calories for every pound of body weight over 4 to 6 meals can aid in developing a binge eating prevention plan.[3]    

Seek support:

It needs to be understood that binge eating is a medical issue. Seeking support from friends, family members, or a healthcare professional can help individuals overcome binge eating by providing guidance, encouragement, and accountability.  

Practice self-care:  

Self-care is one of the most important strategies to combat binge eating. Practising self-care, by engaging in activities like regular exercise, getting adequate sleep, and reducing stress, can help individuals manage their emotions and reduce the likelihood of binge eating episodes. Practising self-care also helps create a better image of the self, making individuals more conscious about what they are eating and how it affects their bodies.  Investing in a body composition monitor can also help practise self-care through regular monitoring and tracking of progress. Omron body composition monitors like the can track resting metabolic rate and levels of visceral fat for 4 different user profiles, giving a detailed understanding of the body.[4]  

Avoid strict diets:

Contrary to popular assumption, imposing tight diets to decrease binge eating can have the opposite impact. By avoiding rigid diets, individuals can avoid restrictive eating practices that induce binge eating episodes. Instead, focus on sustainable lifestyle changes promoting overall health and well-being. Reduced food consumption and frequency of eating offer a far more beneficial and effective remedy for binge eating. As a result, the body gradually readjusts to feel less hungry, finally returning eating patterns to normal.

Wrap-Up 

Overcoming binge eating requires a multifaceted approach that includes identifying triggers, practicing mindful eating, creating a structured eating plan, seeking support, practicing self-care, learning coping skills, and avoiding strict diets. Individuals can manage their binge eating behaviours and improve their overall health and well-being by taking these steps. 

References: 

1. Eating Disorders | SAMHSA 
2. Eating Disorders – Mayo Clinic 
3. How to Stop Binge Eating in 4 Easy Steps (streetdirectory.com) 
4. https://www.omronbrandshop.com/product/digital-weighing-machines/hbf-214/