How can we control overeating and binge eating

Overeating can be controlled through adjusting dietary structure, eating regularly, emotional management, diverting attention, professional intervention, and other methods. Overeating and binge eating are usually caused by factors such as rebounding from dieting, stress stimulation, hormonal imbalances, environmental triggers, and disrupted gut microbiota.

1. Adjusting dietary structure:

Long term low carbohydrate diets or extreme dieting can easily trigger retaliatory eating. It is recommended to consume no less than 1200 calories per day, with low glycemic index foods such as oats and brown rice as staple foods. Protein should prioritize chicken breast and fish, and be paired with sufficient dietary fiber such as broccoli and konjac. Add sugar free Greek yogurt or 20 grams of original nuts between meals to avoid a sudden drop in blood sugar and the urge to overeat.

2. Regular meals:

Establish a biological clock by fixing the time of three meals, with a 4-5 hour interval between each meal. Breakfast should be served within 1 hour after waking up, and dinner should be served no later than 3 hours before bedtime. Use a small plate to control the amount of food consumed in a single meal, chew slowly and swallow slowly to extend the eating time to more than 20 minutes, giving the brain enough time to receive signals of satiety.

3. Emotional management:

Anxiety and depression can stimulate the brain's reward system to crave high sugar and high-fat foods. Reduce cortisol levels through mindfulness breathing training and record emotional diaries to identify triggers of binge eating. Try using alternative behaviors such as hot baths and jigsaw puzzles to relieve stress and avoid exposure to food delivery apps when alone.

4. Shift attention:

When appetite strikes, immediately engage in 15 minutes of high-intensity exercise such as jumping or chewing sugar free gum to stimulate the satiety nerve. Store snacks in opaque containers and remove food cues from sight. When the impulse is strong at night, it can be blocked by brushing teeth and applying facial mask.

5. Professional intervention:

If binge eating occurs more than twice a week for more than three months, seek medical attention. Cognitive behavioral therapy can improve eating disorders, and gastrointestinal hormone testing can detect leptin resistance issues. For severe cases, selective serotonin reuptake inhibitors can be used for a short period of time, but strict adherence to medical advice is required. Establishing a scientific understanding of weight management is more important than mandatory dieting. It is recommended to engage in 150 minutes of moderate intensity exercise such as brisk walking and swimming per week, and replenish electrolytes after exercise to avoid triggering compensatory psychology. The kitchen always has pre cut vegetable strips and low sugar fruits, and uses calorie free drinks such as mint tea to meet oral needs. Lack of sleep can increase levels of ghrelin, and ensuring 7 hours of high-quality sleep is crucial for appetite regulation. When recording food diaries, focus on annotating emotional states and eating environments, gradually cutting off the conditioned reflex of non physiological hunger.