Step 1 for Overcoming Binge Eating
Overcoming Binge Eating
It's really important to have a regular eating routine if you're dealing with binge eating disorder. This means eating at set times throughout the day and not skipping meals or snacks. When you don't eat regularly 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 around food.
Here's what a typical day of eating might look like:
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
Binge Eating Recovery Tips
Stick to your meal and snack times without eating in between.
Don't skip any meals or snacks.
Try not to go longer than 4 hours without eating.
Eat what you like, but avoid using laxatives or vomiting to compensate.
Always know when your next meal or snack will be.
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, not just what you think you should eat.
Include different types of foods in your meals and snacks, like grains, vegetables, fruits, fats, protein, and dairy.
Make sure each meal and snack has protein, carbohydrates, and fat.
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 and focusing on your meal. You can set at timer to help you slow down and take your time.
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.
It's okay to be a little hungry when you eat, but don't wait until you're starving.
Adding a sauce, spices, or dressing can enhance your meal.
Consider adding a dessert or something sweet if it makes you happy.
Listen to your body and eat until you feel comfortably full, regardless of calorie counts or portion sizes.
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.