1. Don’t restrict yourself
Binge eating normally happens when you
have restricted yourself for a period of time. If you’re on a strict diet, for
example, you might spend a week craving something sugary, but not allowing
yourself to have it. When these cravings build up, they turn into one huge
craving that you then feel the need to satisfy. Since you haven’t eaten any bad
foods in a few days, it’s easy to feel like you deserve to overeat in order to
compensate for the lack of food you’ve allowed yourself.
2. Ease your stresses
Some of us binge eat when we’re feeling
stressed, and if you’re so worried and anxious that you don’t even care about
the results of overeating, this can become dangerous. Make a list of the things
that you’re worried or stressed about and try to get rid of these anxieties in
various ways. You can do this by exercising to let off some steam, hanging out
with some friends or chatting to somebody close to you about your problems.
3. Don’t have cheat days
Most of the binge eating we do while
we’re ‘dieting’ comes from cheat days – days during which we allow ourselves to
step out of line. However, the problem with cheat days is that we’re allowing
ourselves an entire day to ‘cheat’ and step away from our otherwise healthy way
of eating. Rather than having whole days where you allow yourself to binge, let
yourself have a treat every couple of days to keep the cravings at bay and help
you feel like you’re not being restricted all the time.
4. Don’t celebrate weight loss by
We’ve all done it – we lose
a couple of pounds and celebrate by giving ourselves that cake we’ve had our
eye on for a while or that extra cookie after dinner. Even going out for an
unhealthy meal with friends at the weekend can damage your progress for the
week, so reward yourself in other ways, such as buying clothes and makeup or
going on a date night to the cinema with your partner.