Tips to Beat Binge-Eating and Snacking
Tips to Beat Binge-Eating and Snacking
Many people occasionally eat too much or snack more than they’d like. This usually doesn’t cause problems unless it happens consistently. This article goes over a few tips to beat binge-eating and snacking.
Tip 1: Don’t deprive yourself
Many people believe that to lose weight they have to completely cut out desserts and fun foods from their diet. This thinking will cause you to crave these foods even more and overeat when you give yourself a “cheat” day. A Healthline article discussed a study of 103 women which found that cutting out certain foods lead to more cravings and a higher risk of binge-eating. Instead of having a cheat day, allow yourself a small treat every day. This will help you to eat in moderation and develop consistent habits.
Tip 2: Nourish and fuel your body
Food is not the enemy. It provides us with fuel and nourishment. We need food and water to power our minds and bodies. That is why it is important to stay hydrated and eat nutrient-rich foods rather than empty calories. Foods with protein and fiber will help you to stay full longer and reduce cravings.
Tip 3: Create consistency
Consistency is key when it comes to eating healthy. Another study discussed in the Healthline article found a connection between regular eating patterns and a reduction in binge-eating. Eating 3 meals each day around similar times will help establish consistent bowel movements and hunger patterns. You can also include a healthy snack and dessert in your daily routine.
Tip 4: Get enough sleep
The quality and quantity of our sleep impacts the hormones that control appetite. A study carried out by the National Library of Medicine, found that people who got less sleep had higher levels of ghrelin, the hormone that makes you hungry. They also had less of the hormone leptin, that inhibits hunger. If you have trouble getting enough sleep, try DREAMit.
Beat binge-eating: final thoughts
These tips to beat binge-eating and snacking are guidelines to help you make small lifestyle changes. Healthy habits begin with each small choice we make on a daily basis.
