How to save overeating and binge eating

Overeating can be improved through five methods: psychological intervention, dietary adjustment, regular exercise, behavioral substitution, and medical assistance. Overeating is usually caused by emotional stress, rebounding from dieting, hormonal imbalances, environmental factors, and digestive disorders.

1. Psychological intervention:

Emotional eating is the core trigger of binge eating. Cognitive behavioral therapy can help identify negative emotions that trigger binge eating and establish healthy coping mechanisms. Keeping a food diary can enhance awareness of eating behavior, and mindfulness based dietary training can improve the relationship with food. For severe cases, it is recommended to seek a psychological counselor or psychiatrist to assess whether comorbidities such as anxiety and depression are present.

2. Dietary Adjustment:

Nutritional deficiencies caused by long-term dieting can trigger retaliatory eating. Adopting a balanced dietary pattern, consuming sufficient amounts of protein such as eggs, lean meat, and dietary fiber such as oats and broccoli daily to maintain stable blood sugar levels. Avoid extreme fasting by setting a 3-4 hour meal interval and using healthy snacks such as nuts and Greek yogurt to prevent excessive hunger.

3. Regular exercise:

Aerobic exercise can promote the secretion of endorphins and relieve stress. It is recommended to do 150 minutes of moderate intensity exercise such as brisk walking and swimming every week. Resistance training can increase muscle mass and improve basal metabolic rate. Timely supplement electrolytes and protein after exercise to avoid overeating caused by energy deficiency. Pay attention to the gradual increase in exercise intensity, as excessive exercise may exacerbate eating disorders.

4. Behavioral substitution:

Establish a coping list for binge eating impulses, and try drinking water, chewing sugar free gum, or practicing 10 minutes of meditation when the appetite bursts. Change the eating environment, such as using smaller utensils and avoiding eating while watching videos. Social support is particularly important, such as joining mutual aid groups or having family members supervise eating behavior.

5. Medical assistance:

Metformin may improve appetite regulation in patients with polycystic ovary syndrome accompanied by insulin resistance. Severe eating disorders may require antidepressants such as fluoxetine to regulate serotonin levels. Digestive enzyme preparations can alleviate bloating and discomfort after overeating. All medications must be used under the guidance of a doctor and in conjunction with a personalized dietary plan developed by a nutritionist.

Extreme remedial measures should be avoided within 24 hours after overeating. It is recommended to choose light and digestible foods such as pumpkin Congee, steamed fish, and eat in small amounts 6-8 times. The next day, low-intensity activities such as walking can promote gastrointestinal peristalsis, but excessive exercise or inducing vomiting is prohibited. Long term management requires establishing a flexible diet model of "80% nutrition+20% enjoyment", and regularly monitoring changes in weight and waist circumference. If binge eating occurs more than 4 times a month or is accompanied by self induced vomiting behavior, it is necessary to seek medical attention promptly at a gastroenterology or clinical nutrition department.