If you’ve heard the diet comprises 80% of your weight loss effort then those professing it are not wrong at all. Regardless of how much you sweat it out in the gym, what’s more important is you take particular care about what you eat. And while most people manage to bring about a change in lifestyle by opting for healthy eating, there are still those who struggle to overcome unhealthy binge eating.
So, if you’re putting in all the effort in the gym and are still not seeing that desired result, it’s more because you haven’t put an end to this addiction of binge eating. Most people will agree that binge eating is almost an out-of-body experience where they know what they are eating is just not right and yet they go ahead and grab a mouthful.
Hang on! It’s not the end of the road as yet. While overcoming binge eating calls for a lot of mental strength and dedication, there a few steps that allow you to address the issue easily. If followed, with time, who knows, you might stop binge eating!
- Start each binge with a pause: The trigger for binge eating starts from your head and hence it’s important you take those extra minutes to think if you really want to eat what you’re craving for. If you give your mind that additional time to think and weight its thoughts, you’ll realise that you are more in control of those irrational cravings. In those couple of seconds that you take, try and trigger a healthy alternative. For instance, if you’re craving for something sweet instead of grabbing that piece of pastry, try reaching out for a piece of dark chocolate. The key is to ask yourself if you really need to put that food in your mouth.
- Pen it down: If you think we’re joking, here’s a small eye-opener: When you write down what you crave for and why, with time you’ll realise it’s more a requirement of your mind than your stomach. Various emotional triggers lead to binge eating and by clearly listing them down you, you’re more likely to not binge. However, ensure that you pen down your thought immediately. If you wait too long then you may lose track of the impulse that led you to binge eating.
- Be kind to your mind and body: Let’s assume that you do go ahead and binge, the chances of your hating yourself for it are more. How many of us absolutely enjoy that delicious scoop of rich chocolate ice-cream and immediately feel guilty once the cup is empty? Most of us do so and one way to deal with binge eating is to stop feeling guilty. Don’t punish your mind and body for eating something that it’s not supposed to. Instead reason out if what you ate was really required or not. Keep talking to your mind and body to understand if they really need to go grab that tub of ice-cream lying in the fridge at midnight or if just drinking a glass of cold water will do? The idea is to be kind to your mind and body so that you induce more positive thoughts, thereby lessening your chances of binging.
- Seek help and support: There is absolutely nothing wrong in seeking help from a friend, your spouse or any family member. Talk openly about how difficult it is for you to control your cravings and how you end up digging that fridge at odd times. Also let them know that you want their support in dealing with this problem. They will obviously be more than glad to offer help. If you feel that you have an extreme binge eating issue, then you can also seek advice from an eating disorder expert. Several organisations and doctors offer assistance in this regard.
- Understand your relation with food: Last, but not the least is to understand what your relation with food is. For some food is life, for some food is inconsequential, while for others food can be a matter of just survival. If you’re a foodie and you’re finding it absolutely difficult to control your binge eating habits, then one way to deal with it is sit back and understand what food means to you. Once you realise that, you are more likely to respect food and respect the source. This will eventually lead to you opting for more natural and healthy food choices.
Remember, restricting will lead you to the same place from where you started. Instead of controlling your cravings and controlling binge eating habits, try and address the issue from its core to ensure that you completely overcome this addiction.