Do you eat relatively healthy food for most of the workday but then binge late at night or on the weekends? If you think you’re getting fat from binge eating, consider these tips.
1. Identify your triggers.
There are lots of reasons that people binge eat; the trick is to figure out what triggers you. Are you coming home to an empty apartment and feeling lonely at night? Are you sad because you’re coping with the loss of a relationship, loved one or pet? Are you bored on weeknights or when you’re stuck inside due to bad weather? Do you feel as though you can only relax and enjoy yourself once your children have gone to sleep?
Keeping a food diary may help you identify the feelings, times, days and locations related to your binge eating. For example, perhaps you only binge eat after 10 p.m. while you’re binge-watching your favorite series. If that’s the case, you may want to try changing the time or location. Perhaps you could try doing yoga or walking on the treadmill while you watch your favorite shows.
If you’re coping with sadness or low self-esteem, you may want to consider therapy or talking to your doctor about going on medication for depression.
2. Don’t skip meals.
For many of us, skipping meals can lead to binge eating because we’re hungry and/or experiencing a drop in blood sugar that causes us to crave sugar in the form of sweets or carbs.
Regular meals and snacks can help you avoid binge eating, so plan to keep healthy, on-the-go snacks like trail mix or fruit in your car or at work.
3. Reduce your stress.
Yes, it’s easier said than done, but binge eating is often linked to stress. Since you can’t eliminate all your stressors, try to focus on other options, like getting more sleep, exercising regularly, practicing medication, getting a massage or using aromatherapy.
