Binge eating consists, according to the DSM 5, of eating, in a given period, an amount of food that is clearly higher than what other people tend to eat in similar circumstances.
Among its main features are: loss of control, a high rate of intake and feeling of discomfort, including feelings such as shame, guilt or even self-disgust after the binge. It is for this reason that it is usually hidden from other people, and can sometimes remain secret for years. Normally, binge eating occurs with “forbidden” foods that the person tries to avoid.
The main triggers of binge eating are the following:
How to avoid binge eating in 6 steps
These are the guidelines to follow to combat the tendency to binge eat.
1. Be aware
Stopping binge eating is not an easy task; It requires a lot of effort and dedication, and in most cases it also involves making a change in our routines. Therefore, the first question we must ask ourselves is: Are we willing to make this change? Is it worth it at this moment to invest my efforts and energy to stop binge eating? If the answer is yes, we can move forward with the following steps.
2. Start eating regularly
Some of the main triggers for binge eating are strict diets, feelings of hunger, and lack of planning. This is why a planned, satiating and regular diet is necessary.
Eating regularly means establishing schedules that include 5 meals a day: breakfast, mid-morning snack, lunch, snack and dinner. You should try not to leave more than four hours between meals and snacks.
When faced with these types of problems, the type of food eaten is not important, but it is that you eat enough so as not to stay hungry. You may feel a little stuffed at first, especially if you are used to eating fewer meals a day, but it is important not to compensate for this in any way (self-induced vomiting, laxatives, excessive exercise, etc.). You will see that in the long term the results are worth it.
3. Look for alternatives to binge eating
When you start eating regularly, The urge to eat between meals is common..
For these cases, we will create a list with alternative activities to binge eating, which we will implement at the moments in which we detect these impulses. Some of these activities could be going for a walk, calling someone you trust, or taking a bath. The activities chosen must be active, enjoyable and realistic. As long as these criteria are met, practically any activity we can think of will work.
The important thing is that time passes so that the urge to eat decreases, which will be more intense during the first hour but will reduce later. That is why we will look for activities that distract us during this period.
4. Develop problem-solving strategies
In most cases, binge eating is triggered by unpleasant emotions.in many cases related to problematic situations of a sentimental or work nature, stressful events or emotionally painful circumstances.
Therefore, developing problem-solving strategies will be one of the fundamental points to avoid binge eating. In this sense, Various psychological studies identify six phases when it comes to solving problems effectively.:
Identify the problem causing discomfort as soon as possible and define it precisely.
Think about the possible solutions that we can choose from for this problem, and what each of them implies.
Choose the solution that best suits what we need and the resources we have, or the best combination of solutions.
Take action by putting into practice what we have chosen to do.
These phases can be applied to solve practically any type of problem in an effective and structured way.
Related article: “Action triggers: what they are and how they influence behavior”
5. Analyze the results
At this point, It is time to stop and take stock of efforts and results. It is important to find out if the efforts we are making to eat regularly, find and implement alternative activities to binge eating, and solve the problems that trigger them are paying off.
At this point we should already notice a significant decrease in binge eating, or in some cases its complete disappearance.. If this is not the case, we must consider whether we are correctly completing the previous steps.
If we have decided to skip any of the steps, for example, and at this point we do not notice results, it is time to recapitulate and internalize it again. On the other hand, if we are really trying hard to follow the above steps to the letter, but notice no changes, It may be time to consider asking a professional for help..
Perhaps our problem is too serious to face alone, or there are factors that get in the way of recovery that we have not been able to properly identify. In any of these cases, consulting with a professional can help unblock the situation.
You may be interested: “The 8 benefits of going to psychological therapy”
6. Maintain progress and deal with relapses
This phase consists of maintaining over time those steps or strategies that have been useful to us until now to end binge eating.
Relapses are common during the weeks or months after overcoming these eating problems.. Sometimes they can also occur years or even decades later. This is why we must have a plan to deal with relapse, even if initially it does not seem necessary.
It is important to remember that relapses are part of the recovery process, and therefore they do not mean that we are going to start from scratch: the learning we have done so far will help us face the relapse in a much faster and more effective way than on previous occasions. , to return to normal again.
