Overcoming Compulsive Eating | A Comprehensive Guide
Overeating is a type of addiction. When you engage in this behaviour, you wage a war between your subconscious desires and your rational thinking. This is because even when your mind tells you to stop, your body refuses to listen. Therefore, when the binge-eating episodes pass over, you end up with the feeling of guilt and hatred for the self.
Compulsive eating can be attributed to several physical and mental causes. If you find yourself binging on junk food, the main cause could be the prevalence of MSG (Monosodium glutamate) in the items that you eat. However, if you compulsively eat every type of food, you may be substituting food as a way to cope with negative emotions. In either of the two cases, you can eliminate this toxic habit from your life. Make the following changes in your eating habits to avoid compulsive eating.
Guide To Overcome Compulsive Eating
Do not restrict yourself from eating
Most individuals cope with this habit by limiting their food intake in the hopes that they would stop eating in large quantities. However, this initiative can impede the process of overcoming compulsive eating. The more you restrict yourself, the more you will desire to eat. Remember, the human mind craves what it cannot attain. Considering this, you must allow yourself to eat food, although, you can restrict the portion of food that you allow yourself to eat.
Eat small portions after a brief interval periods
For most people, binge eating can become a habit. When you eat a lot of food in one go, your body becomes accustomed to digesting that amount. Additionally, consuming large quantities of food, at once, can speed up the weight gain process. Therefore, you must eat in small portions, after taking a brief pause. This will allow you to tame your hunger, while also ensuring that your body remains healthy.
Chew your food longer
Chewing your food for an elongated period prepares the food for digestion. If you swallow without chewing properly, the food takes much longer to digest. As a result, you end up craving more food. Additionally, when the digestion process is delayed, your body becomes bloated. Keeping this in mind, make the conscious effort to chew your food completely before swallowing it. According to research, you are recommended to chew your food thirty times, prior to ingesting it.
Consume organic food
Eating highly processed food can also contribute to your binge-eating habits. Processed food comprises of MSG and other compounds, which can make you addicted to it. Additionally, processed food also includes large quantities of sugar and artificial flavour. Hence, it fails to provide the feeling of fulfilment that you need. This is why you tend to eat more food. With that in mind, you should make the switch to eating organic, home-cooked food.
Drink more water
Compulsive eating could also be attributed to dehydration. When you are thirsty, you may also feel hungry as well. Keeping this in mind, you are required to make sure that you drink the regulated amount of water. For men, this amount can be fifteen cups, whereas, women are recommended to drink eleven cups of water in a day.
Consider the psychological causes
If you binge-eat without the presence of hunger, you may be influenced by psychological factors, such as stress, anxiety or loneliness. You can dedicate five minutes from your busy routine to introspect and think about the reasons why you feel the need to eat more. Once you highlight the underlying issue, you can come up with a resolution. For instance, if you are binging due to stress, you can try yoga or meditation to reduce your anxiety levels.
Binge-eating can cause extreme harm to your mental and physical health. Therefore, you must take the preceding tips into account, so you can truly overcome this habit.