How to break free from the cycle of dieting and overeating

To break free from the cycle of dieting and overeating, it is necessary to rebuild a healthy eating pattern. The main methods include adjusting dietary concepts, eating regularly, choosing foods with high nutrient density, managing emotional stress, and seeking professional support.

1. Adjusting dietary concepts:

Abandoning extreme dieting thinking is the first step to breaking the cycle. Long term calorie restriction can trigger the body's hunger protection mechanism, leading to uncontrollable binge eating behavior. It is recommended to replace "strict dietary restrictions" with "balanced diet", allowing for moderate intake of favorite foods and avoiding retaliatory eating caused by excessive suppression. Controlling the daily calorie deficit at 300-500 calories is more sustainable.

2. Regular eating:

Eating every 3-4 hours can stabilize blood sugar levels. Breakfast should be completed within one hour after waking up, containing high-quality protein and complex carbohydrates. Research shows that the frequency of eating three regular meals plus two healthy meals can reduce the incidence of binge eating by 67%. Avoiding prolonged fasting can reduce the craving for high sugar and high-fat foods.

3. Choose high nutrient foods:

Prioritize foods with protein content exceeding 20%, such as chicken breast and Greek yogurt, paired with fiber rich grains and vegetables. This type of food has a slow digestion rate and a long duration of satiety. When the impulse to overeat occurs, you can first consume 200 grams of Saint Mary's fruit or a cucumber to delay the reaction time and let the impulse naturally subside.

4. Managing emotional stress:

60% of binge eating episodes are related to emotional fluctuations. Establish an emotional diary to record the psychological state before overeating and identify triggering factors. Reduce anxiety levels through techniques such as mindfulness breathing and progressive muscle relaxation. 15 minutes of moderate intensity exercise per day can promote the secretion of endorphins and improve emotional regulation ability.

5. Seeking professional support:

Cognitive behavioral therapy has an improvement rate of 80% for eating disorders. Nutritionists can develop personalized dietary plans, while psychological counselors can help address underlying issues such as body image disorders. Serious cases require medical intervention, such as patients with binge eating disorder who may consider medication such as fluoxetine hydrochloride as adjuvant therapy, but must strictly follow medical advice. Establishing a stable biological clock is crucial for regulating appetite hormones. It is recommended to set a fixed sleep time and ensure at least 7 hours of sleep. Add ceremonial elements such as cutting and arranging dishes during the cooking process to cultivate a positive interaction with the food. Joining a mutual aid group to share experiences, research has found that group support can reduce the recurrence rate by 42%. Weight fluctuations during the recovery process are a normal phenomenon, and attention should be paid to improving physical function rather than short-term numerical changes. Perform non weight related self rewards every week, such as purchasing new books or experiencing courses, to reinforce positive behavior patterns.