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Eating in large portions is a natural thing to do when you're hungry. However, if a portion of eating like this goes on and on, you are most likely experiencing binge eating disorder. For those of you who are free from the trappings of binge eating, setting a daily diet can be even more helpful to improve this condition. How to?
How to set your eating patterns again for people with binge eating
Binge eating disorder is defined as uncontrolled eating behavior, because it tends to eat in large portions and excess. In fact, people with binge eating can also eat many times even though they have just eaten before.Even so, not all people who like to eat a lot of it means experiencing binge eating. Because, someone who experiences binge eating is actually aware and ashamed of his habits, but always feels difficult to stop this habit.
The urge to eat in large portions always seems to appear at any time. In this case, usually you need therapy to overcome binge eating.
After recovering from binge eating, you still should not eat carelessly. So that eating patterns return to normal, here are the exact rules that should be applied to avoid binge eating:
1. Eat on time
Avoid procrastinating just to prevent the possibility of eating large portions. The reason is, instead of holding back, you can actually starve so you end up eating in too many servings.This is because the more you delay eating, the stomach will also feel more hungry. As a result, you unconsciously take large amounts of food to satisfy hunger for a long time.
As a solution, Natalie Guarnaschelli as an expert on eating disorders or eating disorders, advocates dietary rules for binge eating. You are advised to eat 3 times a day, including breakfast, lunch, and dinner.
Do not forget, also include time to eat a snack or snack for 2-3 times a day on the sidelines of the main meal.
2. Consume a variety of foods
Just like most people in general, eating patterns to improve the condition of binge eating also suggests eating various food sources. Starting from those containing carbohydrates, proteins, fats, fiber, vitamins, to minerals.To be more interesting when eaten, try to choose the ingredients or food sources that you enjoy doing. But remember, the portion must still be balanced.
For example, divide it with adequate sources of carbohydrates, protein, fiber, but a little fat. Then the source of vitamins and minerals can be obtained from side dishes, vegetables, or fruits.
You do not need to worry or hesitate to tuck fat source foods as a daily meal menu. Because in addition to increasing the taste of food, fat also helps the body to fill faster.
Alhasi, the desire to eat usually become more controlled. You also avoid the possibility of eating large or excessive portions, because you feel you are full enough.
3. Make sure you eat enough, not too much or too little
Returning the habit of binge eating to the previous diet is not easy, but still important to do. One way is by eating enough portions each day, aka not too little or too much.Justine Roth, a nutritionist at the New York State Psychiatric Institute, recommends that you eat foods and snacks that you like. However, by continuing to change the diet every day in order to get all the nutrients needed by the body.
Do not forget, do this accompanied by a regular eating schedule every day. It is important to pay attention to your daily meal portions and not to too much.
Avoid eating until you feel tired or very full. That means, your eating portions are too excessive. However, you should also not eat too little. Besides making hunger easier, this can also trigger you to eat a lot at the next meal.
4. Control your desire to eat a lot
Every time the desire to eat large portions reappears, try as much as possible to hold it. Indeed, in the beginning it might feel quite difficult. But gradually, usually you will be far more trained and accustomed to eating with moderate portions and in regular time.The easiest step is to postpone the desire, especially when you have just finished a plate of food. Hold your intention and desire to adopt a healthy diet to avoid binge eating.
In addition, you can also divert attention by spending time with people nearby, walking in the park, watching movies, and so on.
5. Apply a healthy lifestyle
It feels incomplete if trying to restore the eating patterns of binge eating habits, to be as before without being accompanied by a healthy life. In a sense, not only maintain health from the daily diet, but also by doing other things, such as:- Exercise regularly. Regular physical activity can help increase energy, improve mood, and reduce stress. All of these things can help to reduce overeating habits.
- Enough sleep. Lack of sleep every day can lead to the desire to eat in large quantities, as if the road 'outlet'. Conversely, adequate rest and sleep will control your appetite.
- Establish good relations with others. Don't underestimate the importance of socializing with others. Because indirectly, this method can help prevent or relieve stress, which can trigger binge eating.
- Manage stress well. Take for example by doing meditation, breathing techniques, and undergo a variety of fun activities.