Tips on How to Cope with Overeating in Reno
Do you have a hard time making healthy food choices? Trying to understand our eating habits can be difficult. Here are tips to help you get throughout the day so you don’t deprive yourself.
According to an article at psychologytoday.com, “Are you Dieting, but You Still Binge Eat or Overeat?”
“1. Did you binge because you got too hungry?
Your willpower will also be low when you get excessively hungry.
Suggestion: Pick times when you will eat each day. If your schedule is irregular do this the night before or in the morning. Make sure the times are not more than four hours apart. Focus on only eating at these times, even if food is offered at other times. Make sure you have good food choices easily available at these scheduled times.
Make sustaining snack choices e.g., an apple may not be sustaining enough to get you through to your next scheduled eating time.
If you are stuck in a cycle of bingeing and restricting, try getting back to normal eating after bingeing rather than trying to restrict to compensate.
2. Is having “forbidden foods” causing you to binge?
Two types of restricting lead to bingeing: physiological restricting (restricting calories) and psychological restriction (forbidding certain foods).
A classic example from eating disorders treatment is to imagine that if you were only allowed to eat orange foods. You would soon develop intense cravings for foods that aren’t orange.
Suggestion: Practice eating moderate quantities of foods that make you anxious when you are not feeling at risk of overeating. This will help you learn that you can eat those foods without over eating. Try going around the supermarket aisles and make a list of all the foods you like but feel anxious about eating (e.g., pizza, ice cream, croissants, or whatever it is for you).” To read the entire article click here.