How To Stop Bingeing
Overeating is rapidly becoming a national
pastime. But while levels of obesity and diet-related disease continue
to surge, and the media is awash with dietary advice, the causes of bad
eating habits are given less attention.
Why Do We Overeat?
Overeating may occur for many reasons,
both physical and emotional. The list of contributory factors is almost
endless. Here are four factors that may encourage disordered eating or
unplanned binges.
Comfort Eating
Food is a great comfort in times of stress or boredom. In fact, comfort-eating
is an established pattern of eating for millions of men, women and teenagers.
Of course, a daily diet which contains too many comfort foods may cause
us to overeat and gain weight, but this will never reduce our urge to
use food to help us feel good.
PMS-Type Binges
All women, especially teenage girls, experience fluctuating hormones when
pre-menstrual. This type of hormonal imbalance typically leads to episodes
of overeating or even binge eating.
Social Eating
A significant percentage of social activities involve eating. This alone
can play havoc with our diet and/or weight loss. Neighborhood social events,
church socials, mini-celebrations at work - all these activities typically
involve eating. In fact, it's very difficult to have an active social
life without eating plates of barbecued ribs, slaw, chips, cakes, pancakes,
cookies, candy - you name it. In such situations, overeating is all too
easy.
Food Advertising and Availability
Food has never been cheaper or more plentiful. A huge proportion of TV
commercials involve the promotion of high-calorie foods and drinks. And
fast food is a trillion dollar business. We are constantly being encouraged
to overeat by ploys involving super-sizing, "eat-all-you-can-manage",
as well as a non-stop barrage of food-related advertising. Most important
of all, school-food and snacks for school children are rarely nutritious
or calorie-controlled. In fact, high energy soft drinks and fast foods
are frequently aimed at this teenage market. No wonder so many of us have
a bad relationship with food and become prone to binges.
How To Stop Overeating
There's no easy answer to overeating, I'm
afraid. We need to develop a healthier relationship with food, and learn
to improve our portion-control as well as our diet nutrition. In short,
we need to accept that a healthy daily diet is the foundation of a healthy
happy life - and this ain't easy if you adore pizza and M&Ms!
Do You Really Want To Stop Overeating?
If you really want to stop bingeing and
regain some control over your diet and eating habits, here are some practical
tips. None are especially difficult, but all are likely to involve a change
in your relationship with food.
Get Active!
The Number 1 Solution to bingeing and overeating is healthy vigorous exercise.
Physical activity releases endorphins (happiness chemicals) and is believed
to increase serotonin levels in the brain. Result? You feel good, reduce
your general appetite and minimize the temptation to overeat. Ideally,
join an aerobics group or any organised activity.
Stop Buying Binge-Foods
This includes: ice cream, popcorn, chips, candy, cakes, to name but a
few. These easily digestible, calorie-dense foods, are prime candidates
for a binge. After all, who binges on apples or boiled potatoes?
Don't Go Too Long Without Eating Something
If you don't eat breakfast (after 7-8 hours sleeping without food), or
if you go too long without eating something, your level of blood glucose
is likely to fall too low and make you vulnerable to sudden cravings and
urges to eat. To avoid this, make sure there is regular food in your stomach.
Stop Eating High-Sugar or White Flour
Foods
Foods with a high sugar content, or a high percentage of white flour,
tend to have a high-GI value. This means they raise your blood glucose
to high, too fast. This causes your body to overeact - it releases too
much insulin which mops up the glucose too fast, causing you to feel hungry
again within an hour or so. Instead, choose foods with a lower sugar content,
and whole wheat flour rather than white flour. Nuts and fresh fruit make
perfect snacks.
Plan Ahead For Social Eating
If you are concerned about eating too much at a social event, eat something
before you go. Then make better food-choices at the event in question.
If it includes finger-food, hold a small plate rather than a large one
that fits too much food. Not rocket science, just common sense. Don't
simply arrive, start bingeing and make excuses to yourself afterwards!
Find Other Means Of Comfort
Comfort-eating may be common but it's not unavoidable. Loneliness and
boredom are major contributory factors, so finding friends or joining
groups can help. Physical activities tend to reduce the urge and opportunity
to overeat, so get physical! Again, not rocket science, just common sense.
Pre-Menstrual Syndrome Eating
PMS does cause us to eat more, so plan ahead and stock up with foods you
can eat more of without ruining your waistline. Make sure you eat something
at least every 2-3 hours, even if it's no more than a piece of fruit.
Having chopped fruit in the refrigerator is useful. Add a scoop of low-calorie
ice cream, frozen or regular yogurt for extra taste. Whole wheat sandwiches
are also both nutritious and filling. In short, as far as PMS bingeing
is concerned, plan your daily diet to allow you to eat more and keep a
full stomach without resorting to high calorie junk.
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