If my Instagram reel (@christinaromita) brought you here- welcome! If not, also welcome!
Binge eating is something that has popped up for many reasons throughout my life. It’s not a new concept or habit for me to work through, and to breakthrough.
Keep in mind that I am not a phycologist or social worker. These are from my personal experiences, as well as being a professional (coach, certified trainer, gym owner, and certified nutritionist) who coaches individuals to have their own breakthroughs with distorted eating habits.
Here are 3 tips to help you avoid binge eating:
- Keep a Regular Eating Schedule: One effective way to avoid binge eating is to eat every 3-4 hours. This helps to stabilize your blood sugar levels and keeps your hunger in check throughout the day. By following a regular eating schedule, you can minimize the chances of feeling excessively hungry and craving unhealthy foods. Going the extra step further with packing meals that I enjoyed is something that helped me curb the fast food drive-thru windows as well.
- Focus on Protein-rich Foods: Including enough protein in your meals can be beneficial in preventing binge eating. Protein takes longer to digest, which means it keeps you feeling full and satisfied for longer periods. Incorporate protein-rich foods like lean meats, fish, eggs, Greek yogurt, and tofu into your meals and snacks. This will help curb your appetite and reduce the urge to overeat.
- Listen to Your Body: It’s essential to develop a mindful eating habit and pay attention to your body’s hunger and fullness signals. Eating slowly and savoring each bite can help you recognize when you’re comfortably satisfied and prevent overeating. Additionally, practicing stress management techniques, such as deep breathing, meditation, or engaging in a hobby, can help reduce emotional eating triggers which can ofter trigger a binging episode.
- My bonus tip is to stay away from crash diets, cutting out carbs/fats, and cutting calories. I know that the internet is laced with ‘less calories in, and more calories out’ but this does not mean restricting your intake to make you continually hungry throughout the day, to overexercise, or to eat like a bird. What one person follows on Instagram, or a fitness influencer does/says.. doesn’t mean it’s right for you. There is a beautiful balance in healthy living, and keeping up the proper fuel your body needs will definitely help curb those binge eating episodes too. Consult a professional if this is something you are interested in digging deeper with.
Remember, be kind to yourself. Following these tips consistently can help you establish healthier eating habits and avoid the urge to binge eat. Also remember, we aren’t perfect. If you find yourself struggling, dust yourself off with forgiveness, and keep on keeping on the practice to healthy living each day.
If you are interested in my Emotional Eater’s Guide E-Book, grab your copy here.
-Christina
The Transformation Station 