Binge eating disorder is the most common eating disorder in America, impacting over 2.8 million people. We've all eaten our feelings a time or two, but chronic emotional eating can put you at an increased risk of physical and mental health problems.
It's important to objectively assess the amount of food you eat and make educated decisions about your food consumption. Let's discuss how to know if you have a binge eating disorder and some healthy tips so that you don't overindulge on your next meal!
What is Binge Eating Disorder?
Binge eating is when a person consumes a large amount of food in a short time period. That person will compulsively eat beyond the daily recommended caloric intake for a person their body size.
Binge eaters tend to eat their food quickly. They experience a loss of control while they eat. Once they've stopped bingeing, the person may experience bouts of shame or guilt.
Symptoms of binge eating disorder include:
- Consuming More Than Daily Recommended Calorie Intake During Regular Meals
- Eating Until You Feel Discomfort
- Eating Even When You're Not Physically Hungry
- Feeling Guilty After Bingeing
- Fluctuating Body Weight, Skewing Towards Increase
- Changes In Body Image Perception
- Yo-Yo Dieting
- Loss of Self-Worth and Sex Drive
The experience of binge eating doesn't need to be chronic. We've all overindulged, perhaps on Thanksgiving dinner or by ordering dessert at a restaurant. These urges are natural and don't mean you have an eating disorder.
In fact, many people use the word "binge" to express a guilty pleasure, but in a socially acceptable way. For instance, we all know how delightful it is to relax and binge-watch your favorite series. Not many people would blink an eye if you said that you binge-watched said show and may even applaud you for carving out a little you-time.
While serial binge-watching television can become troubling, it doesn't have the same trajectory as people with binge eating disorders. There are many negative health effects associated with overeating.
Binge eating can cause obesity, heart disease, and depression. If you believe you might be a binge eater, please speak to your physician. Don't hesitate to reach out if you have any concerns. It can save your life.
How to Stop Binge Eating
Binge eating can be an underlying issue, such as a mental health or metabolic disorder. While these suggestions might help foster healthy eating habits, they are not intended to treat binge eating. If you believe you have any issue with overeating, please seek a professional's help. In the meantime, here are some tips for improving your chances of controlling your overconsumption of food.
One of the most effective ways to improve your binge eating problems is to eat more mindfully. Don't eat in front of a television or while scrolling on your phone. Immerse yourself into your meal and have a true sensory experience.
First, smell your food. This alone will trigger enzymes in your saliva to help break down your food. It also starts to signal to hormones in your body that control your appetite and satiation meters.
Then, chew every bite 20-30 times. Chewing more makes digesting your food easier, which will help you feel better after your meal. That alone can rewire your relationship with food.
In addition, chewing signals to your fat cells to release leptin. Leptin is the hormone that makes us feel full. When leptin levels increase, our hunger hormone ghrelin decreases.
Meditate to Manifest
The best way to cultivate mindfulness is through meditation. Studies show that meditation is useful in treating eating disorders. It allows us to handle stress more efficiently so that we are less likely to turn to crutches, like overeating.
Starting meditation is challenging, especially for people with anxiety. It's really helpful to clear the chatter naturally with Tranquility Labs' Tranquilene Total Calm.
This all-natural supplement is fortified with botanicals, herbs, and vitamins scientifically proven to boost your natural serotonin levels. Serotonin plays a significant role in feeling fulfilled after a satisfying meal.
Don't Go Back for Seconds
When you're done eating, be done. Your hormones are already doing their thing. You are not physically hungry. Right now, your craving for seconds is a mental need, not a physical one.
Carefully plan your meal out with a sufficient amount of healthy fats, carbohydrates, and lean protein. Don't cook extras to prevent the desire to go back for more food.
While we don't recommend going back for seconds, we also don't advocate skipping meals. While intermittent fasting can be a useful tool, it can also be dangerous for people with an eating disorder. Please speak to a physician first before making any changes to your diet.
Ditch the Addictive Foods
Many of the foods we binge eat are chemically treated to be addictive. That's why potato chips dare you with, "betcha can't eat just one." The mixture of salt and vegetable-based oils makes us crave these foods.
Not only are snacks addictive, but they're also inflammatory. Baked goods, packaged foods, and even TV dinners are laden with omega-6 fatty acids. Too many omega-6s in your diet can cause chronic inflammation that leads to weight gain and the loss of grey matter in the brain.
Support your metabolic health with antioxidant-rich supplements, like Tranquility Labs' Ashwagandha 1000. Ashwagandha 1000 is a proprietary formula that has been shown in clinical trials to improve testosterone and men by 15.3% and improve sexual arousal in women by 60%. These benefits are useful in combating mental health symptoms of binge eating disorder.
Additionally, this Ayurvedic herb is teeming with antioxidants that have been shown to improve inflammation. In turn, people have lost weight quicker and developed leaner muscle mass. It's also shown to improve cognition and mood significantly.
Biohack your cravings with some physical activity. Exercise is the most efficient way to improve your metabolic health, lower your risk of heart disease, and improve your mood.
Getting going can be a bit challenging, especially if you tend to eat compulsively. Support your body by getting into the zone with Tranquility Labs' Focusene. This all-natural supplement is formulated to enhance your levels of dopamine (your body's reward center), GABA (your body's calming hormone), and other excitatory hormones that promote focus.
By improving hormonal balance with Focusene and exercise, you can boost your perception of body image and help stabilize your metabolic health. In turn, you might be less prone to relapsing on a binge eating episode or experiencing the negative health effects of an eating disorder.