It is very common, either during the day or at night, to feel the need to eat even though the body is not really requesting it, however it is important not to take this lightly, as you could be suffering from a Compulsive Eating Disorder ( TAC).
Characterized by eating unusually large amounts even in the absence of hunger, it is a disorder that can harm health and make people feel guilty and ashamed. Fortunately, there are many simple strategies you can try to effectively prevent these unwanted binges.
Discover 6 useful tips to stop your binge eating , reducing the risk of overeating and regain control.
6 tips to stop your binge eating
1. Forget about “fad” diets
Generally, people self-impose diets that they have seen on social networks or the internet for their supposed results; However, these fad diets can not only be very unhealthy, but studies show that these excessively restrictive eating methods can also trigger binge episodes.
For example, a study in 496 adolescent girls found that fasting was associated with an increased risk of overeating. (Davis, Miller, Marti and Stice, 2008). Similarly, another study in 103 women noted that abstaining from certain foods resulted in increased cravings and an increased risk of overeating. (Coleman, Herman and Polivy, 2005)
Instead of exaggerating dieting in an attempt to lose weight as quickly as possible, focus on making real changes that are healthy for your body. Do not get carried away by diets that involve eliminating entire food groups or significantly reducing calorie intake, as they can actually have consequences in the long run.
Eat more unprocessed natural foods, such as fruits, vegetables, and whole grains, and moderate your consumption of sweets and sweets rather than excluding them from your diet altogether – this will prevent bingeing and promote better health.
2. Avoid skipping meals
Many people believe that by skipping meals they are reducing the calories ingested for the day; However, this is an act that can bring disadvantages if you want to lose weight, since skipping meals can contribute to cravings and increase the risk of overeating.
A small study showed that eating one large meal per day increased blood sugar levels and the hormone that stimulates hunger (ghrelin) to a greater extent than eating 3 meals per day. (Baer et al., 2007)
On the other hand, in another study of 38 people, it was found that adhering to a regular eating pattern was associated with a lower frequency of bingeing. (West, Zandberg and Zendegui, 2014)
3. Stay hydrated
Many people believe that it is a myth that drinking water regularly can bring great health benefits, but it is important to start believing in this fervently, and more if you want to lose weight.
Staying hydrated is an effective method to suppress cravings and stop eating unnecessarily. In fact, different studies show that increasing the glasses of water taken daily can decrease the calories ingested and hunger.
For example, a study in 24 older adults found that drinking 500 ml of water before eating decreased the number of calories consumed by 13%, compared to the control group. (Davy, Davy, Dennis, Dengo and Wilson, 2008). In another similar study, it was shown that drinking 400-500 ml of water 30 minutes before meals significantly decreased hunger and calories, while increasing the feeling of fullness during the day. (Davy, Gentile, Orr and Van Walleghen, 2012)
In the same vein, other studies indicated that drinking more water can speed up your metabolism and increase your chances of losing weight. (Adams et al, 2003; Comber et al, 2012)
4. Practice yoga
Yoga, since time immemorial, has been practiced by various cultures due to the great benefits it brings not only to the body, but to the mind. It is performed through breathing exercises, poses or postures and meditation, which reduce stress and promote mental and physical relaxation. In addition, studies have shown that yoga can guide you to adopt good eating habits and reduce the risk of emotional eating.
A small study in 50 people with TAC showed that practicing yoga for 12 weeks can significantly reduce binge eating. (McGartland, McIver and O’Halloran, 2009). Another study in 20 girls found that combining yoga with treatment for patients with eating disorders can decrease depression, anxiety and body complexes, which are factors that lead to emotional eating. (Gordon, Hall, Machan and Ofei-Tenkorang, 2016)
Other research has shown that yoga can lower the levels of stress hormones such as cortisol, responsible for keeping stress under control and therefore preventing binge eating . (Christopher et al. 2013)
5. Eat more fiber
Because fiber moves slowly through the digestive tract, it makes you feel full, and therefore makes you feel full longer.
Some research suggests that increasing the amounts of fiber in your diet may reduce cravings, appetite, and food intake. A small 2-week study found that eating the fiber found in vegetables decreases hunger, increases fullness, and reduces calorie intake . (Cani, Delzenne, Horsmans and Joly, 2006)
Another study in 10 adults showed that taking 16 grams of prebiotic fiber per day increased levels of specific hormones that influence satiety and significantly reduced feelings of hunger. (Cani et al., 2009)
6. Do a deep clean to your fridge
Having a bunch of junk food in the fridge can make it much easier to binge eat when cravings start to appear. Start by cutting out processed snacks, like potato chips and candy, and swapping them out for healthier alternatives.
Storing fruits, vegetables, protein foods, whole grains, nuts, and seeds in your fridge or pantry can improve your diet and reduce the risk of overeating unhealthy foods .
References
- Adams, M., Boschmann, M., Hille, T., Jordan, J., Klaus, S., Luft, F., Sharma, A … and Tanque J. (2003). Water-Induced Thermogenesis. The Journal of Clinical Endocrinology and Metabolism . doi: 10.1210 / jc.2003-030780
- Baer, D., Carlson, O., Egan, J., Ingram, D., Golden, E., Ferrucci, L., Longo, D … and Stote, K. (2007). Impact of reduced meal frequency without caloric restriction on glucose regulation in healthy, normal-weight middle-aged men and women. Metabolism Clinical and Experimental. doi: 10.1016 / j.metabol.2007.07.018
- Cani, P., Delzenne, N., Horsmans, Y. and Joly, E. (2006). Oligofructose promotes satiety in healthy human: a pilot study. European Journal of Clinical Nutrition. doi : 10.1038 / sj.ejcn.1602350
- Cani, P., Lecourt, E., De Backer, F., Delzenne, N., Dewulf, E., Lecourt, E., Naslain, D… and Pachikian, B. (2009). Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal. The American Journal of Clinical Nutrition. doi: 10.3945 / ajcn.2009.28095
- Christopher, R., Gangadhar, B., Naveen, G., Thirthalli, J., Rao, M. and Varambally, S. (2013). Cortisol and antidepressant effects of yoga. Indian Journal of Phsychiatry. doi: 10.4103 / 0019-5545.116315
- Coleman, J., Herman, C. and Polivy, J. (2005). The effect of deprivation on food cravings and eating behavior in restrained and unrestrained eaters. International Journal of Eating Disorders . doi:
10.1002 / eat.20195 - Comber, D., Davy, B., Davy, K., Dennis, E., Dengo, A., Flack, K. and Savla, J. (2012). Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity . doi: 10.1038 / oby.2009.235
- Davis, K., Miller, N., Marti, N. and Stice, Eric. (2008). Fasting increases risk for onset of binge eating and bulimic pathology: A 5-year prospective study. Journal of Abnormal Phsycholgy. doi: 10.1037 / a0013644
- Davy, B., Davy, K., Dennis, E, Dengo, A. and Wilson, K. (2008). Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults. Journal of the Academy of Nutrition and Dietetics. doi: 10.1016 / j.jada.2008.04.013
- Davy, B., Gentile, C., Orr, J. and Van Walleghen, E. (2012). Pre-meal Water Consumption Reduces Meal Energy Intake in Older but Not Younger Subjects. Obesity . doi: 10.1038 / oby.2007.506
- Gordon, C., Hall, A., Machan, J. and Ofei-Tenkorang, N. (2016). Use of yoga in outpatient eating disorder treatment: a pilot study. Journal of Eating Disorders. doi: 10.1186 / s40337-016-0130-2ç
- McGartland, M., McIver, S. and O’Halloran, P. (2009). Yoga as a treatment for binge eating disorder: A preliminary study. Complementary Therapies in Medicine. doi: 10.1016 / j.ctim.2009.05.002
- West, J., Zandberg, L. and Zendegui, E. (2014). Binge eating frequency and regular eating adherence: The role of eating pattern in cognitive behavioral guided self-help. Eating Behavior . doi: 10.1016 / j.eatbeh.2014.03.00
