How to Stop Binge Eating & Start Losing Weight

According to the National Library of Medicine, over 60 percent of U.S. adults are overweight and binge eating affects approximately 3 percent of the population. Controlling binge eating and losing weight often involves behavioral or emotional changes in addition to correcting eating and exercise habits. Overweight people often find that when they successfully control binge eating and maintain healthy eating and exercise habits, the weight will come off naturally.

Instructions

How to Stop Binge Eating & Start Losing Weight

• 1

  Evaluate your eating habits. Keep a journal to write down what, how much and when you eat, and how you felt at the time. Look for binge triggers such as stress, sadness or fatigue that may have contributed to a binging episode.

• 2

  Avoid binge triggers. Relaxation techniques such as meditation, yoga or just talking with a friend may help relieve stress and help you avoid binge eating. If binge eating is out of hand and you're having a hard time identifying or avoiding triggers, consider a support group geared towards binge eating and weight loss.

• 3

  Set realistic goals. Speak with a doctor about what your optimum weight range is. Many people are their own worst critics when it comes to body image and realistic weight loss goals. The media has a big influence on what most people deem as the perfect body or healthy weight. Weight loss goals should be based on health and fitness, not media images.

• 4

  Clear the house of junk foods. Having unhealthy foods on hand may be too much of a temptation for many binge eaters. Replace junk foods with a wide selection of healthy eating alternatives to help stop you from grabbing fattening foods with little nutritional value.

• 5

  Get to know portion sizes. There is no magic formulation of foods that will promote weight loss. It's about expending more calories than you eat. A half-cup of pasta, 1 cup or 1 to 2 oz. of dairy and 3 to 4 oz. of meat protein are usually considered adequate serving sizes for meals. Fruits and vegetables tend to contain less fat and calories than other foods, so 1 to 2 cups are the average serving sizes. Use scales and measuring cups until you can identify portion sizes by sight.

• 6

  Incorporate exercise into your daily routine. Most doctors advocate 30 minutes of exercise each day for a healthy heart and body. But, to lose weight effectively, individuals should aim for at least 45 minutes of cardiovascular activity five to seven days a week. Weight or resistance training three times a week will also help promote weight loss by building muscle and speeding up the metabolism.

• 7

  Don't diet. Losing weight happens naturally when you change your eating habits to incorporate healthy foods in the right portions for your body. Changing eating habits isn't a quick fix or temporary diet, it's a lifestyle choice that will not only help with weight loss, but maintain your weight once a goal is reached. A nutritionist can help create individualized eating plans and menus geared towards weight loss.