How to improve overeating and binge eating

Overeating can be improved through adjusting dietary structure, regular meal times, psychological intervention, increasing physical activity, and seeking professional help. Overeating is usually caused by emotional stress, rebounding from dieting, hormonal imbalances, environmental factors, digestive disorders, and other reasons.

1. Adjusting dietary structure:

Choosing high fiber and high protein foods can prolong satiety, such as oats, chicken breast, and green leafy vegetables. Avoid refined sugar and highly processed foods, as these foods can easily cause sudden increases and decreases in blood sugar, exacerbating the urge to overeat. Ensure sufficient drinking water daily, as dehydration is often mistaken for hunger.

2. Regular meal times:

Fixed three meals and two additional meal times per day, with intervals not exceeding 4 hours. Long term fasting can lead to an increase in ghrelin levels, triggering compensatory eating. Using a small plate to control the amount of food consumed at a time and chewing slowly can help the brain receive signals of satiety.

3. Psychological intervention:

Cognitive behavioral therapy can effectively break the vicious cycle of "emotion binge eating" by identifying triggering factors through recording dietary diaries. Mindfulness diet training helps establish a connection between food and the body, reducing unconscious eating. Anxiety and depression should be promptly alleviated, and eating should be avoided as the only way to relieve stress.

4. Increase physical activity:

Moderate intensity exercise such as brisk walking and swimming for 30 minutes a day can regulate levels of leptin and ghrelin. Yoga and breathing exercises can reduce cortisol levels and alleviate stress eating. Avoid using exercise as a punishment for overeating and establish a healthy awareness of exercise.

5. Seek professional help:

If there is persistent binge eating accompanied by emetic behavior, it is necessary to screen for bulimia nervosa, and those with gastrointestinal dysfunction should undergo digestive enzyme testing. Endocrinology department can check thyroid function and insulin resistance, and if necessary, develop personalized dietary plans under the guidance of nutritionists. Establishing a regular sleep cycle can help stabilize appetite regulating hormones and avoid eating 3 hours before bedtime. Cultivate alternative interests such as painting and handicrafts to shift excessive focus on food. Family support is particularly important, avoid critical comments when dining together, and create a relaxed dining atmosphere. Long term overeating may lead to complications such as gastroesophageal reflux and metabolic syndrome. It is recommended to monitor body fat percentage and blood biochemical indicators every quarter.