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Disordered Eating
I always would tell myself I have a eating disorder by eating so much. But now I realize what I am doing now is actually binge eating. I continue to eat even when I’m not hungry and then I start feeling sick.
Does anyone have any advice on what I should do? I want to start to be healthier but I don’t know where to start. Thanks.
There are a couple of things to try. First, have you tried meal prepping? Some people find it helpful to prep their meals in advance so they know exactly what they will be eating on a daily or weekly basis. Second, when you find yourself craving food when you aren't really hungry, give yourself a time frame to eat. For instance, if you are feeling like snacking but aren't really hungry, say to yourself, If I'm still feeling hungry in a half hour (or hour or two hours whatever is good for you) I will get myself something to eat. You may find that you forget all about it and if at that time you still want a snack, take a prepared amount. So instead of taking the whole bag of chips to sit on the couch with, pour a specific amount of chips into a bowl and have that. Third would be doing something in place of binge eating such as mints, gum or a sugarless candy you can keep in your mouth for awhile. And finally keep in mind what you are eating. If you are feeling hungry, try to snack on healthier foods such as fruits, veggies, etc. vs. things that are high in sugar/salty/etc. If you feel like your issues extend above and beyond these suggestions, you may want to consider seeking professional help as well. If you want to talk about this futher, please call or chat with us anytime.
It's great that you're reaching out for support and recognizing what you're experiencing. Acknowledging binge eating is an important first step toward making positive changes. Here are some suggestions to help you get started on a healthier path:
1. Seek Professional Help: Consider talking to a therapist or a registered dietitian who specializes in eating disorders. They can provide personalized guidance and support.
2. Keep a Food Journal: Tracking what you eat and how you feel can help you identify patterns and triggers related to binge eating. This awareness can be very helpful in making changes.
3. Practice Mindful Eating: Try to focus on your food while eating—notice the flavors, textures, and how it makes you feel. This can help you tune into your body's hunger signals.
4. Set Small Goals: Start with manageable goals, like incorporating more fruits and vegetables into your meals or setting specific meal times. Small changes can lead to bigger transformations over time.
5. Develop Coping Strategies: Find healthy ways to cope with stress or emotions instead of turning to food. This could include activities like exercise, art, or talking to a friend.
6. Be Kind to Yourself: Remember, it's okay to have setbacks. Change takes time, so be patient and compassionate with yourself as you work toward a healthier mindset.
If you're feeling overwhelmed, don’t hesitate to reach out to someone you trust for support. You’re not alone in this journey, and there are people who want to help you.
This is a safe space to share what's on your mind and to get support from real people.
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