How to overcome the problem of overeating and binge eating

Overeating can be improved through adjusting dietary structure, regular eating, psychological intervention, behavioral substitution, and medical assistance. Overeating is usually caused by emotional stress, rebounding from dieting, hormonal imbalances, environmental factors, and digestive disorders.

1. Adjusting dietary structure:

Increasing the proportion of high fiber and high protein foods can prolong satiety and reduce binge eating impulses. It is recommended to pair each meal with whole grains, lean meat, and green leafy vegetables to avoid refined sugar and fried foods that stimulate appetite. Research shows that a protein intake of 20% of daily total calories can reduce the frequency of binge eating by 45%.

2. Regular eating:

Eating 5-6 small meals a day can stabilize blood sugar levels. Not eating for more than 4 hours can trigger a stress response in the body to store fat, leading to overeating at the next meal. Using the mobile reminder function to establish a regular dining habit can effectively reduce 32% of binge eating behavior.

3. Psychological intervention:

cognitive-behavioral therapy is effective for 78% of patients with binge eating disorder. Identify emotional eating triggers and learn mindfulness eating techniques by keeping a food diary. When experiencing anxiety, depression, and other emotions, it is recommended to use deep breathing or short walks as an alternative to eating behavior.

4. Behavioral substitution:

Establishing a non food reward mechanism can cut off the connection between emotions and eating. Prepare a list of alternative activities that can be performed during an episode, such as crafting, washing your face with cold water, or chewing sugar free gum. Experiments have shown that chewing itself can suppress 62% of binge eating impulses.

5. Medical assistance:

For severe cases that occur more than 3 times a week, it may be considered to use serotonin regulating drugs such as fluoxetine hydrochloride under the guidance of a doctor. Individuals with insulin resistance need to be tested for glycated hemoglobin, while hypothyroidism patients need to supplement with levothyroxine sodium. gastrointestinal problems can be improved with digestive enzyme preparations. Long term improvement requires establishing a healthy lifestyle. Ensuring 7 hours of sleep per day can balance the secretion of hunger hormones, as high levels of cortisol can exacerbate binge eating tendencies. Aerobic exercise such as brisk walking and swimming can promote the secretion of endorphins. It is recommended to accumulate 150 minutes of moderate intensity exercise per week. Use small utensils when cooking, focus on the taste of the food when eating, chew slowly and extend the dining time to more than 20 minutes. It is crucial for family members to participate in dietary management together, avoid critical language, and create a supportive environment for behavior correction. Regularly monitor weight changes and nutrient intake, and seek personalized plans from registered nutritionists if necessary.