Step 1 for Overcoming Binge Eating
Overcoming Binge Eating
It's really important to have a consistent eating routine if you're dealing with binge eating. This means eating at set times or regular intervals throughout the day and not skipping meals or snacks. When you don't eat consistently or enough, it can trigger episodes of binge eating.
Also, it's crucial to eat meals and snacks that make your body and taste buds feel good! If you eat enough and choose foods you enjoy, it helps your body and mind feel satisfied, which can reduce the urge to binge on food and obsession about food.
If you want more support with figuring out what to eat, working with a dietitian can so beneficial.
Here's what a typical day of eating might look like:
Breakfast (do not forcibly delay eating in the morning this can lead to binge eating later in the day)
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
Binge Eating Recovery Tips
If you do not have the financial resources to get enough food, check out your local food bank and take a look at SNAP benefits in your state
Stick to your meal and snack times without eating in between
Don't skip meals or snacks
Try not to go longer than 3-4 hours without eating
Eat what you like, but avoid using restriction, laxatives, or vomiting to compensate
Generally, always know when your next meal or snack will be. This can help relieve the food scarcity mindset.
Stay hydrated to prevent dehydration. Wondering how much to drink? Take a look at this article.
Increase satisfaction to decrease urges
Choose foods you enjoy and like
Incorporate foods that have nutritional benefits to you like foods with insoluble and soluble fiber or certain nutrients you know you need (e.g., iron)
Include different types of foods in your meals and snacks, like carbohydrates, vegetables, fruits, fats, protein, dairy, and sweets
Have some staples you like as your base
Add variety to your meals with different colors, textures, and flavors
Try new foods and mix it up to keep meals interesting
Pay attention to your eating experience by slowing down, chewing your food, and focusing on your meal. You can set at timer to help you slow down and take your time. Rushing through a meal can negatively impact digestion and can cause GI distress.
Eat in a pleasant environment with people you enjoy being around or in a location that is pleasant for you
Wear comfortable clothing while eating (e.g., nothing tight around the abdomen)
It's okay to be a little hungry when you eat, but it’s best to not wait until you're starving
Adding sauce, spices, dressing, sweets, or desserts can enhance your meal
I don’t know what to eat…
If you’re not sure exactly what to eat or how to plate your meal or snack. Try adopting the Plate by Plate Approach. Meeting with a dietitian can also be very helpful in figuring out what to eat.
Therapy for Binge Eating in San Francisco
If you are looking for therapy for binge eating, you can contact me here for a free 15 minute intro call to determine if we would be a good fit. I’m licensed in California, Oregon, and Arizona so can meet with clients virtually who reside in those states.