Today’s write I’m going to give you some tips on how to stop overeating or reduce overeating habits regardless of the diet. Everybody has had moments of overeating in their lives. In this article, I’m not here to push a ketogenic diet upon you, but I am here to give you some tips that may help you regardless of whichever diet you’re on usual overeating. If you’re not eating enough or you’re not getting enough calories in your day that often leads to a binge episode. I guess you could say you could have two days of eating perfectly hitting your calorie goal every single day and then on the third day just have a complete blowout. It’s just too hard and it’s unsustainable.
- Substantial Eat
- Drink More Water
- Exercise and Get Moving
- Plan Your Meals
- Reduced Snacking or Limit Snacking
- Intermittently Fast
- Keep Busy Keep Moving
- Ditch The Cheat Days
- Don’t Overtrain
- Acknowledging That You Have
Tip for binge eating is it something that is substantially eating a bigger meal something that will keep you fuller for longer incorporating fats into your diet. Definitely do this because fats suppress your appetite again not trying to sell the diet. But as somebody on the ketogenic diet I probably two meals a day sometimes three. I’ll have my first meal at midday and I’m never ever hungry I’m full and completely satisfied with incorporating more fat into your diet. You don’t have to go full ketogenic extremists by adding oils to absolutely everything. It could be just as simple as incorporating nuts avocado and some olive oil to your dressing and your salad and things like that. I promise you that you will notice a difference with your appetite.
Drink More Water
I find if I have a big drink of water before a meal I will then eat less in the meantime. It’s because I’m often thirstily dehydrated rather than actually hungry. It will kind of fill my stomach a little bit before I do begin to eat. I drink around 4 liters of water and I genuinely do believe this has something to do with my appetite suppression.
Exercise and Get Moving
I find if I’m drawn to the kitchen and want to graze around and looking side the fridge in the cupboards. I get out and about if I go and do some exercise it will make me completely forget about the fact that I’m drawn and wanting to snack.
Plan Your Meals
When you’re out and about you’re not stuck you’re not hungry and you’re not going to snack on things that are unhealthy or just readily available. You have more time to plan and make better more informed decisions of what’s actually going into your body and reap. Planning the meals also meal times are really important if you know that you’re gonna be out all day and you’re not gonna have access to anything healthy. Anything that fits your diet fits your macros I suggest having a big meal before you go or having something substantial that will keep you fuller for longer.
Reduced Snacking or Limit Snacking
I find often when people begin to a snack they don’t stop so this takes me back to the more fats. Your meals try and put as many calories into these meals as possible to try and get all of your macros within these mealtimes. You’re not wanting to snack you’re not hungry to snack snacking is actually quite dangerous. That’s essentially binge eating you just can’t stop when you do snack make sure you snack on items. Food that are nutritionally dense so you don’t want to eat anything foods.
They’re bringing absolutely nothing into your body but taste and flavor and calories really if it gets to 4 p.m. You plan to have dinner at like 5:30. Just eat your dinner then and do something really small after dinner like for example after a meal if I’m still hungry I have dinner at 6 p.m and it gets at 9 p.m. I’ll have a decaf coffee or make a little fat bomb made of coconut oil and this will 100% satisfy me for the rest of the evening before bed.
You wake up in the morning and you’re not hungry don’t eat and it goes for any other mealtime. if you’re not hungry around lunchtime or dinnertime just don’t eat listen to your body don’t overfeed it. Found that when I would start a meal when I’m not hungry. Often eat more and that’s when I’d be like then. I hate myself by the end of it when I would when I wasn’t even hungry on your first window period.
I find that the longer I push back my first meal I fast every single day. Every morning I don’t eat until about 12:30 1:00. I am pushing back that first meal and then it often leaves me more calories for later on in the day. It honestly does stop the binging the early I eat especially if I’m not hungry. The more time I have in the day to kind of snack and like think about food.
Keep Busy Keep Moving
This is easier said than done but keep busy keep moving I know this is really difficult for those working office jobs or working a job. Where they are stationary and aren’t really busy. They’re essentially bored eating out of boredom is one of the main contributors to binge eating. It’s just kind of getting your mind distracting your mind and occupying it with something else.
Ditch The Cheat Days
When somebody is looking forward to a cheat day whether it’s once a week or twice a week or whatever they just go to town. I’ve watched so many videos on YouTube. I love watching them they’re great they’re really funny of people doing these like ten thousand calorie challenges like. I think there was one it was like twenty thousand calorie challenge this is not healthy and these people are trying to say they’ve recovered from binge eating disorders.
That is binge eating that is disgusting that is mistreating your body. When you are full you’re pushing yourself just to get to a goal for a video or whatever that is just I just don’t agree with that. I’m supporting them but yeah I would not recommend this at all. It’s really unhealthy so I would just restrict the cheap days and stop telling yourself. That it is a cheat day or it is a cheat meal so you’re gonna go to town. Because that’s a better cycle you’re just gonna wake up the next day and feel horrible it’s a vicious cycle.
When people calorie restricts and over train their bodies are just gonna crave the sugar. Especially when you do have the blow-ups that’s when you do have the binge episodes. It’s a constant cycle a really vicious cycle and overall it is a restriction binge eating guilt. That just goes round and round and round you can have like. Where you think your macros your calories are perfect and you’re feeling really good about yourself. But all it takes in those situations is having a bad day emotional eating or eating for what whichever purpose. It’s just really difficult to sustain a diet like that which is why incorporating fats and starting a diet like the ketogenic diet is so amazing.
I wouldn’t preach the ketogenic diet but appetite suppression cures binge eating disorders. My sister hell she is the first person to admit that she was a chronic binge eater and now she is able to manage what goes into her body. She’s never which is making more informed decisions and she’s able to plan what is on her plate and what’s going into her body.
Acknowledging That You Have
You can actually fix it and do something about it if you are if you have a mentality. You’re not determined to actually do something about it then you can’t be helped. You actually need to get in the zone to actually fix what is going on with the main message. I want to get across from this article is ultimately listening to your body. You’re not hungry don’t eat try and put good stuff into it. That will then help it in the future so if you have a meal try and make it up of fats or something and think ahead. Because you know then that’s going to keep you fuller for longer and prevent any kind of blowout but that’s enough for today.
I could not recommend anything more but thank you so much for reading and I’ll see you next time.