Binge Eating is far more prevalent than most people realize. It is life-threatening and has the potential to be extremely dangerous. It is important to note, however, that this is a curable eating problem.
What is Binge Eating?
Binge Consuming is defined as a pattern of eating enormous volumes of food in short periods of time. Even if one is not hungry and feels uncomfortably full, eating meals in short bursts is still excessive eating. People avoid eating because they don’t want to gain weight, and this trait leads to binge eating.
Binge eating is a type of eating that occurs when a person lacks self-control. After eating, one feels embarrassed of themselves and enters a melancholy mood. Emotionally, one feels weak with poor self-esteem and guilt over why one is overeating and lacking self-control.
Difference Between Over Eating & Binge Eating
Overeating and binge eating are two distinct concepts, with over eating referring to the use of an extra spoon while your food is still on your plate, or an extra serving. It may also allude to eating out or enjoying delicacies while celebrating a special occasion. To offer a better example, suppose you eat an additional slice of cake and then return to a self-control attitude. You don’t go back to living in guilt the rest of the day and night, and you also don’t return to eating a meal after a short break. Whereas binge eating, on the other hand, is defined as the desire to consume a large amount of food in a short period of time without exercising self-control.
How To Recognize Binge Eating
- A fast pace of eating
- Eating when one is stressed or depressed,
- When one is not even hungry, one eats,
- Consuming extremely huge servings of food in a short period of time,
- Even while on a calorie-restricted diet, eating in secret,
- Despite fear of weight gain, one tends to end up eating extra,
- After a meal, you don’t feel fulfilled/content,
- Desperate to lose weight and eating in a haphazard manner, and
- During emotional breakdowns such as anxiety, despair, and a miserable condition of life, binge eating is common.
Causes of Binge Eating
Binge Eating is caused by a variety of circumstances, not by anyone in particular. To name a few, there are:
- Pressures from society to appear well and maintain a good physical shape,
- Unhealthy eating habits, unpredictable eating patterns, and even meal skipping,
- Following fad diets, easy-to-find diets on the internet, or doing what others do,
- Depression & Anxiety, and
- Work Pressure.
Effects of Binge Eating
- Being Overweight / Obesity,
- Health issues like Diabetes, Heart Disease, Joint Pains, Fatty Liver, and Fertility Issues,
- Breathing issues while sleeping which further leads to sleep apnea,
- Lowers self-esteem& self-confidence, and
- Mental health issues like depression & anxiety.
Ways To Prevent Binge Eating
Binge Eating is a reason for worry because it lowers a person’s morale and causes a slew of health problems at an early age. Binge eating is common among teens, young adults, and women in general.
If remedial actions are done at home, this condition can be totally resolved; else, at a later stage, medical care or therapy may be required on a case-by-case basis.
Reflect on your food habits – Binge eating is a type of addiction, and curing any type of addiction is a difficult undertaking since it requires a significant change in one’s lifestyle. The irony is that, while binge eating is defined as excessive food intake, it is only food that functions as a medication to treat one’s condition, with the same food but in a more accessible form.
Re-evaluate your daily food consumption; refrain from fasting or fad diets, and place a greater emphasis on consuming nutritious meals rather than altogether eliminating particular foods.
Avoid skipping meals and instead eat modest portions at shorter intervals to develop a healthier and more regular connection with food.
Instead of gulping your meal, chew it carefully and slowly, and
Pay attention to your body, develop mindfulness, notice when you’re hungry, and then eat appropriately.
Water Intake – Increased water consumption must be prioritized, as well as daily monitoring of water intake. It is necessary to follow a morning water regimen; drinking water before meals can assist keep your stomach full with moderate portions of food while also keeping you hydrated.
Practice Yoga – Yoga, above and beyond any other type of exercise, is a form of healing for the body, mind, and spirit. Yoga breathing and asana techniques assist to regulate hormones and reduce tension and anxiety.Yoga not only helps to eradicate bad human nature inclinations such as binge eating, but it also helps to balance one’s emotional well-being, making one feel emotionally strong rather than weak when confronted with food.
Meditation And Listening To Songs-Meditation and listening to music may assist to provide serenity to the body, mind, and soul, as well as help one become much more solid and create a strong mind in order to overcome the shortcomings that one wishes to overcome.
Increase intake of Fiber – Salads are something we seldom give enough attention to while eating throughout the day; each meal should begin with a full quantity of salad, with the focus shifting from the main course to the salad. Salad is high in fibre, which helps to curb hunger, satiate the appetite, and maintain weight.
Nutritionist Plan–We should not mindlessly follow diets that are made available through social media. To learn how to eat properly and understand how food affects one’s body, one can try to practice having a meal plan with the guidance of a nutritionist.
Physical Activities – Indulge in hobbies or activities such as walking, playing, swimming, cycling, and dancing, and so on. Enroll in anything that brings joy and helps one feel liberated.
Venting out with Coaches / Counselors / Therapists – Talking to someone about your emotional breakdowns, reading excellent literature, watching encouraging films, and seeking professional help if the problem persists and becomes unmanageable.
Always remember that there are ways to prevent binge-eating disorder, and if you have symptoms then, seek advice and get help.
Stay Healthy, Stay Fit!
Contributed by: Tanya S Kapoor, Dietician & Nutritionist, Wellness By Tanya
Email: wellnessbytanya@gmail.com
Picture Courtesy: Pixabaybelozerovkids/karriezhu/pexels
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