How to solve overeating and binge eating

Overeating can be improved through psychological regulation, dietary management, regular exercise, behavioral intervention, professional treatment, and other methods. Overeating is usually caused by emotional stress, rebounding from dieting, hormonal imbalances, environmental factors, eating disorders, and other reasons.

1. Psychological regulation:

Emotional eating is the main cause of binge eating. It is recommended to alleviate anxiety through mindfulness meditation, record dietary diaries to identify triggering factors, and seek psychological counseling if necessary. Cognitive behavioral therapy can help establish the correct connection between food and emotions, reducing the behavior of venting stress through eating.

2. Dietary Management:

Nutritional deficiencies caused by long-term dieting can trigger retaliatory eating. Adopting a small and frequent meal pattern, consuming foods rich in protein and dietary fiber such as eggs, oats, etc. every 3 hours. Avoid hoarding high sugar and high-fat snacks at home and use small utensils to control portion sizes during meals. 3. Regular exercise: Moderate exercise can regulate levels of leptin and ghrelin. Perform 150 minutes of low-intensity aerobic exercise per week, such as brisk walking, swimming, etc., and replenish electrolytes promptly after exercise. Yoga and other soothing exercises can lower cortisol levels and reduce emotional eating impulses.

4. Behavioral intervention:

Establish new behavioral replacement mechanisms, such as chewing sugar free gum and delaying the impulse to eat by drinking water. Set a 20 minute "cooling off period" to distract attention before deciding whether to eat or not. Avoid unconscious eating scenes such as watching videos while eating.

5. Professional treatment:

Continuous binge eating accompanied by emetic behavior should be alert to bulimia nervosa. Digestive examination ruled out hypothalamic lesions, while psychiatric assessment suggested possible comorbid depression. Transcranial magnetic stimulation and other physical therapies can regulate abnormal discharges in the feeding center. Improving binge eating requires establishing a regular biological clock and ensuring 7-8 hours of sleep to maintain leptin sensitivity. Chew slowly during meals to prolong eating time, and drink 300ml of warm water before meals to increase satiety. In terms of social support, one can join a mindful eating group, and family members should avoid excessive attention or criticism towards eating behavior. If self adjustment is ineffective or symptoms such as frequent vomiting and stomach pain occur, it is recommended to go to the joint outpatient evaluation of the nutrition and psychology departments of the hospital.