Contents:
- Medical Video: Bulimia and Binge Eating in Teens: What We Know and What To Do
- 5 easy ways to overcome binge eating
- 1. Don't skip meals
- 2. Drink plenty of water
- 3. Differentiate hunger with 'fake hunger'
- 4. Stay away from everything junk food
- 5. Get enough sleep
Medical Video: Bulimia and Binge Eating in Teens: What We Know and What To Do
Have you ever felt like eating again and again when you just ate a large portion? Maybe then, you will then obey all your passions. However, when you finish eating in large portions, you are stressed, very sorry, and finally try to diet desperately. This condition can be a sign of a eating behavior disorder called binge eating disorder.If not handled properly, binge eating can lead to obesity, heart disease, and even stroke. Therefore, there are several therapies or medical actions that need to be done to overcome binge eating. But, in fact, you can also stop this binge eating by doing simple things. Anything huh?
5 easy ways to overcome binge eating
1. Don't skip meals
Maybe, you try to refrain from breakfast, lunch or dinner. In essence, skipping meals you think can stop binge eating.
In fact, this method is actually a big mistake. You are not holding back but are starving instead, finally you can be very hungry and eat portions many times.
Now, the easiest way to overcome binge eating is to make a regular eating schedule. Here, your body will also adapt and remember the schedule, making it easier for you to endure hunger if you get used to it.
We recommend that you eat small portions but routinely in a day. For example, you can make a food schedule with 3 main meals, and 2 snack meals. Don't be afraid of eating a lot. You only eat 1 large portion a day.
Quoted in a study in the journal Metabolism, eating once a day with large portions actually makes blood sugar and the hormone ghrelin easily rise. The ghrelin hormone itself is a hormone that functions to stimulate hunger. So, if the amount of this hormone increases, you will immediately feel hungry.
Well, still from the same research, it is known that eating several times a day with smaller portions is still better. That way, blood sugar levels will be controlled and the hormone ghrelin will not suddenly jump.
So, don't forget to make a regular meal schedule and remember, you must discipline yourself if you want to stop binge eating.
2. Drink plenty of water
For those of you who have difficulty stopping binge eating, this method can be tried. Yes, drinking water can actually suppress hunger, you know.
A study gave 375-500 ml of water to participants when 30 minutes before eating. Interestingly, it was found that the group that was asked to drink before eating felt full longer and ate less food.
Therefore, if you want to overcome binge eating, you can try this simple method at home. No need to bother, just make it a habit to drink water before eating so as not to get confused.
3. Differentiate hunger with 'fake hunger'
Mostly, people with eating disorders tend to have fake hunger, aka emotion. So, you must measure and know for yourself which sign that the body needs food which is only hungry for the eyes.
Try listening to yourself, if indeed the stomach feels empty and rumbling, you can conclude it's hungry. Conversely, if you have eaten then see a snack or sweet snack and immediately want to eat it, chances are that it is just hungry for the eyes.
Indeed, you need time to determine which hunger really isn't. Again, listen to your body and always remember that overeating is bad for health.
4. Stay away from everything junk food
One of the challenges of this disorder is refraining from eatingjunk food. Yes, junk food, savory, fatty, and delicious foods are loved by many people, including you.
Unfortunately, if you have binge eating, you have to be smart to keep away from this one food. The reason is,junk food in a small portion it contains very high calories. What happens if you consumejunk foodin large quantities because it can't stop binge eating?
Therefore, instead of eating junk food that does not make you full, you should choose foods that are high in fiber and rich in nutrients. Again, foods that are rich in nutrients will keep you full longer so you can overcome binge eating.
5. Get enough sleep
Apparently, sleep is not just when the body rests, you know. There are many activities that the body does when you fall asleep, one of which regulates appetite. Yes, when a person lacks sleep, his appetite can actually increase many times.
This is evidenced in the results of a study that states that the shorter a person's sleep duration the higher the amount of the hormone ghrelin (a hormone that stimulates hunger) and decreases the hormone leptin (a hormone that triggers satiety).
Well, when you lack sleep, these conditions will occur and will make eating disorders worse. So, to overcome binge eating, sleep at least 8 hours every night and do not stay up late.
