How to meal plan and eat to avoid triggering binge eating
disorder
When it comes to eating and managing weight, everyone is different. That’s why there isn’t a one-size-fits-all approach to meals and nutrition. However, if you have binge eating disorder (BED), there are certain types of foods and eating patterns that can trigger your urge to binge.
What is binge eating disorder?
Binge eating disorder is a type of eating disorder characterized by episodes of bingeing, or eating large amounts of food in a short period of time. People with BED often feel out of control during these episodes and eat even when they’re not hungry.
Bingeing can be triggered by a number of different things, including dieting, stress, or certain types of foods. After a binge, people with BED often feel guilty, ashamed, or disgusted with themselves.
What are some dieting traps that can trigger binge eating?
The diet industry is filled with trapdoors that can trigger a binge. Here are a few examples:
• Eliminating entire food groups. When you deprive yourself of your favorite foods, it can make you think about them even more. This can lead to intense cravings that are hard to resist.
• Cutting calories too drastically. If you cut your calories too low, your body will go into “starvation mode.” This can lead to binges as your body tries to make up for the lack of food.
• Going “on and off” of a diet. When you yo-yo diet, your body never has a chance to adjust to a new way of eating. This can lead to frustration and eventually binges.
What are some other possible triggers of binge eating disorder?
There are a number of other possible triggers of binge eating disorder, including:
• Stress. Stress can lead to emotional eating, which can trigger a binge.
• Food insecurity. If you’re not sure where your next meal is coming from, you may be more likely to binge.
• Emotional difficulties. If you’re struggling with depression, anxiety, or another emotional issue, you may be more likely to turn to food for comfort.
• Body image issues. If you’re not happy with your weight or appearance, you may be more likely to binge.
How can I avoid triggering a binge?
There are a few things you can do to avoid triggering a binge:
• Be mindful of your triggers. If you know what sets off your urge to binge, you can try to avoid those triggers.
• Eat regular meals. Skipping meals can lead to extreme hunger, which can trigger a binge.
• Avoid restrictive diets. Deprivation can lead to intense cravings and eventual binges.
• Make sure you’re getting enough sleep. Lack of sleep can lead to emotional eating.
• Manage stress in healthy ways. Stress can lead to emotional eating, so it’s important to find healthy ways to cope with stress.
• Seek professional help. If you’re struggling to overcome binge eating on your own, professional help may be necessary. A therapist can help you identify and address the underlying causes of your disorder.
If you think you may have binge eating disorder, it’s important to seek professional help. Binge eating disorder is a serious disorder that can have a negative impact on your physical and mental health. Luckily, there are effective treatments available..Learn more
Learning to cope with triggers and cravings
When it comes to triggers and cravings, there is no one-size-fits-all solution. What works for one person may not work for another. The most important thing is to find what works for you and to be patient and diligent in following your plan.
One approach that may help you to cope with triggers and cravings is to keep a food and mood journal. This can help you to identify your triggers and to understand the connection between your emotions and your eating.
Another approach is to distraction. When you feel a crave coming on, try to distract yourself with something else. Go for a walk, call a friend, or read a book.
If you find that you are struggling to cope with triggers and cravings, it is important to seek professional help. A therapist can help you to understand your triggers and to develop a plan to cope with them.
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