Overeating and Binge Eating Beating Emotional Eating The Easy Way
59 pages
English

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Overeating and Binge Eating Beating Emotional Eating The Easy Way

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59 pages
English

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Obtenez un accès à la bibliothèque pour le consulter en ligne
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Description

The very immediate benefits of stopping overeating is the decrease of weight that stops many of health issues that obesity causes such as heart disease, stroke, and diabetes. The secondary benefit is the reduction of the person's stomach size which is constantly stretching and often breaks through the abdominal wall causing the larger than normal stomach. The last benefit is the increase of metabolism and the increases of proper nutrients and vitamins which increases a persons health and well being.

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Publié par
Date de parution 23 juillet 2014
Nombre de lectures 0
EAN13 9781633832909
Langue English
Poids de l'ouvrage 1 Mo

Informations légales : prix de location à la page 0,0012€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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Table of Contents
Overeating
Introduction
How to Stop Overeating
1. LEARN THE DANGERS OF OVEREATING
2. KNOW IF YOU ARE OVEREATING
3. CURB YOUR CRAVINGS AND CONTROL YOUR APPETITE
4. GO ON A PROPER DIET
5. DEAL WITH DEPRESSION AND STRESS PROPERLY
6. EAT PROPERLY
7. GET MEDICAL TREATMENT
8. GET SUPPORT
A self-help guide to control emotional eating today!
Chapter 1: Understanding Binge Eating Disorder
Chapter 2: Introduction to Hunger-directed Eating
Chapter 3: How to stay thin eating what you want
Chapter 4: Ending your meals with ease
Chapter 5: Will power and want power
Chapter 6: Measuring your slim success with your sanity, not your scale
Chapter 7: Self Help Step by Step Plan
Chapter 8: The top 70 ways to calm yourself without food
Binge Eating: Learning to Control the Urge
CHAPTER 1- WHAT IS BINGE EATING?
CHAPTER 2- WHAT ARE THE SIGNS AND SYMPTOMS OF BINGE EATING DISORDER?
CHAPTER 3- HOW ARE OBESITY AND BINGE EATING DISORDER LINKED?
CHAPTER 4- WHAT ARE THE BIOLOGICAL CAUSES OF BINGE EATING DISORDER?
CHAPTER 5- WHAT ARE THE SOCIAL AND CULTURAL CAUSES OF BINGE EATING DISORDER?
CHAPTER 6- WHAT ARE SOME STRATEGIES TO OVERCOME BINGE EATING DISORDER?
CHAPTER 7- WHAT ARE COMMON TREATMENTS AVAILABLE TO CURE BINGE EATING DISORDER?
Overeating:
How to Control Your Appetite
 
By
Brittany Samons
Introduction
 
Overeating is described as over-consumption of food to the point that it is no longer helpful to the body. Overeating can be deemed as normal as this usually occurs when there are occasions and events where lots of food are served. However, overeating is no longer normal if there are frequent episodes of this eating habit already. This is because overeating can already lead to certain eating disorders like binge eating disorder and bulimia which are both dangerous for the health of an individual.
 
Overeating is deemed dangerous because of the results it can give to the body. First, overeating can greatly contribute to weight gain. Since the food taken into the body can no longer be absorbed if the body has had enough of the nutrients it needs already, this leads to excess fats being stored in the body and leads to weight gain. Overeating can also put an individual at a very high risk to diseases like diabetes, cardiovascular diseases, etc. since overeaters usually eat regardless of whether the food is health or not as long as their cravings are satiated. Now, since overeating can be a very grave threat to the health, it is just right to learn some ways on how to stop overeating.
 
How to Stop Overeating
 
Overeating is a problem that can be treated and stopped if you want to no matter how serious this is. In fact, here are some ways on to successfully stop overeating and some tips on how you can apply each step in your life:
 
1. LEARN THE DANGERS OF OVEREATING
 
This refers to getting to know all about overeating, most especially its awful effects to one’s health. For instance, it is a must to know and understand that overeating can result to obesity and certain diseases, if this is not controlled and stopped. Learning the dangers of overeating can help a lot in stopping this eating disorder because it will give you more encouragement and motivation to stop. Once your mind is conditioned about the dangers of overeating, it can give you fear of these effects and be more motivated to do everything you can to stop overeating.
 
How to learn the dangers of overeating
 
- Research . Learning more about the dangers of overeating can be done through research. You can start researching about overeating through the internet as you can also find a lot of information on the net nowadays. You can also research about it on the library. In other words, do everything you can to learn more about this eating disorder. If your mind is equipped with information about overeating, you will no longer be ignorant that such disorder exists and that it is dangerous.
 
- Talk to a health professional . Getting acquainted with overeating, most especially the dangers of this eating disorder can also be done by talking to a health professional. In other words, you can research about this disorder from professionals who are really knowledgeable about this condition.
 
2. KNOW IF YOU ARE OVEREATING
 
This refers to knowing what the signs and symptoms of overeating are and understanding whether you are an overeater or not. Knowing if you are overeating can help stop overeating because you will be aware that you are a victim of a disorder that needs to be fixed. Second, since you already know whether you are overeating or not, you will know that you need to stop it and you need to seek help already. People who are not aware that they have a serious condition are not likely to try to stop it but if you are aware that you are already overeating, you’ll know and accept that you need help already.
 
How to know if you are Overeating
 
- You are eating fast . If you are eating very quickly without even taking time to chew or taste the food in your mouth, this is a sign of overeating. If you eat too quickly, you will not be able to taste and savor the food in your mouth so you will have to rely on eating a lot in order for your cravings and your appetite to be satisfied without you realizing that you are already overloading your stomach with food.
 
- You are eating much. If you are eating too much to the point that you are already filling your plate with big servings of food in one sitting and you are able to consume the big servings of food in your plate, still having room for more, you are already overeating. This is no longer normal since you are already eating too much food that’s more than the average person can normally consume. So, if you are eating too much and can consume that much food all the time even in your regular meals, you could be overeating.
 
- You are eating frequently . If you are eating too much from time to time, this is also a sign of overeating. For instance, after you have eaten your regular meal, you will eat again after an hour and still after that, you are going to eat a lot again before dinner. In other words, in one day, you get to eat for more than 3 times already. This is overeating because you are eating more than the average person can eat in a day and it seems that all you do in a day or think about doing in a day is to eat and eat.
 
- You are eating beyond full limits . If you are eating a lot even if you have already surpassed your full limits or even if you are already full, you are overeating. In other words, even if you feel that you are already full, you still have the craving to eat more. This is because overeaters usually lose their feelings of being full as their minds are only overwhelmed and easily tempted with food and eating that they wouldn’t stop unless they already feel nauseated about it.
 
If these are the ways on how you eat, then you might be considered an overeater already.
 
3. CURB YOUR CRAVINGS AND CONTROL YOUR APPETITE
 
This refers to taking control over your appetite and food cravings so that it would be on a normal and controllable level. Food cravings and appetite can greatly lead to overeating if they are not controlled because they are the ones that entice you to eat and eat. Controlling appetite and curbing food cravings can help a lot to stop overeating because it would help you refrain from indulging to eating too much. This way, you will be in control rather than your cravings and appetite controlling you.
 
How to Control Appetite
 
- Avoid food temptations . Food temptations are usually the ones that trigger your appetite and food cravings. When you are tempted because of the food displayed in front of you, your appetite and cravings tell you that you need to eat that food and later on, indulge to overeating. With this, you need to avoid food temptations. If the temptation is from the ads you see on TV, refrain from watching advertisements. If the temptation is from the food you see in the supermarket, avoid passing by the shelves that contain foods that tempt you. This way, your cravings and appetite won’t be triggered.
 
- Eat appetite suppressing foods . There is appetite suppressing foods that you can eat in order to successfully suppress and control your appetite. Foods like apples, oatmeal, water, nuts, etc. have the ability to suppress the appetite and so if you are trying to control your appetite, it is advisable to consume these foods or include them in your meals. When your appetite is suppressed, you will not be enticed to overeat already since it is your appetite that encourages you to eat and eat more.
 
- Take appetite suppressing medications . There are also appetite suppressant drugs that are distributed nowadays in various drugstores and these are drugs that are aimed to suppress the appetite. These drugs target the brain most of the time and trick it into thinking that you no longer want to eat and you no longer crave for food. Taking these medications can also help stop overeating since when your appetite is suppressed, you won’t easily be tempted to eat or overeat as your appetite is already telling you that you are not hungry and you no longer need to eat.
 
- Avoid stuffing your fridge with a lot of food items . If you want to control your appetite, it may also help to refrain from stuffing your fridge or cupboards with lots of food items that can only trigger overeating. When you stuff your fridge with lots of food items, you are inviting temptation in your home which will only increase chances of overeating. This is because if your fridge is full, once you open it and see all the food items you have stuffed it with, it would be easy for you to be tempted, it would be easy for your appetite to be triggered and indulge in overeating compared to opening your fridge only to find a few stuff that you need which are not harmful to your eating habits.
 
-Don’t shop when you are hungry . If you want to control your appetite and food cravings, do not go shopping while you are hungry. When you shop while staving, there is a higher chance that you will easily be lured to buying more food items. But if you eat first before you shop, even if your eyes can see a lot of tempting food items, it would not be as tempting already since you are full. In other words, your appetite won’t be activated as it has already had its fill.
 
4. GO ON A PROPER DIET
 
This refers to dieting properly. Not all diets are proper diets but if you are referring to proper diet, it means going on a diet that does not make you overeat. When you go on a proper diet, overeating can be stopped since proper diet can encourage you to be healthy as well as proper diet is not damaging to your eating habits so it does not lead to overeating.
 
How to Ensure you are Going on a Proper Diet
 
- Avoid fad diets . Fad diets refer to diets that are too restrictive and diets that either tell you to banish some food items from your meal or diets that encourage you to starve yourself in order to lose weight. These fad diets should be avoided and replaced with a healthy and non-restrictive diet. Why? This is because the more that you restrict yourself from eating your favorite foods and the more that you starve yourself, the more that you ignite your appetite and the more that you are encouraged to overeat. In other words, fad and restrictive diets are not proper diets since they contribute to overeating all the more.
 
- Watch your diet . This refers to the food items that you include in your diet. To ensure that you are going on a proper diet, watch what you are eating and always ensure that they are healthy. This may also refer to eating foods that are appetite suppressants since these are foods that discourage overeating by tricking your appetite. This also refers to foods that do not encourage overeating or foods that do not serve as trigger foods for you to overeat.
 
- Seek diet advice . Even if you want to avoid improper diet, you still cannot be too sure whether you are successfully on a proper diet already or not. This is why, if you want to go on a proper diet to stop overeating, it helps when you seek diet advice from professionals such as dietician, etc. Seeking diet advice can help you get to know more about dieting and what a proper diet is really. Professionals know the exact diet that you need to stop overeating; therefore, seeking their help and asking for their advice may help a lot.
 
5. DEAL WITH DEPRESSION AND STRESS PROPERLY
 
This refers to dealing with depression and stress the right way instead of dealing with them through food. This also refers to avoiding emotional eating as a lot of people turn to overeating in order to deal with stress and depression. In other words, stress and depression are two of the major reasons why people overeat and so, it is just right to manage them the right way. Dealing with stress and depression properly can help stop overeating since you are evading from food as your source of comfort during stressful and depressing situations but you are doing exactly what you need to do to beat stress and depression without overeating.
 
How to Deal with Depression and Stress Properly to Stop Overeating
 
- Steer clear of comfort food . This means that if ever you are feeling stressed and depressed, instead of turning to comfort food, steer clear of them or avoid them. Do not eat when you are depressed or stressed. Usually, when you eat for the wrong reasons, you will really overeat because the taste of the food or satisfaction from the food does not register to your system since you mainly eat because you want to express your loneliness or pressure and not because you want your stomach to be satisfied.
 
So it is a must to stay away from food during stressful and depressing times. Remember that comfort food is only comforting when you are hungry and they are not meant to comfort you when you are depressed.
 
- Talk to someone when you are depressed . Instead of overeating, turn to your family and friends and talk to them if you are depressed. If you need to express your emotional problems and concerns, air them out by talking to someone rather than airing them out by eating. Problems and depression can be dealt with or solved when you talk it out and not when you eat it out. Eating because of depression will only add to more problems in the future.
 
- Engage in relaxing activities . To deal with stress and stop overeating, know that there are other activities that can help you relax and de-stress aside from eating. Instead of eating, go on a relaxing trip to the beach or to the park, trek the nature with your friends to keep your mind away from stress, visit the spa to unload the burden and stress from work, engage in sports to energize your body and mind, etc. Eating because of stress can only lead to overeating and more stress in the future.
 
-Rest . This refers to getting enough sleep. Resting can greatly help stop overeating because instead of eating, you are dealing with stress by giving your body time to rest. Getting enough sleep can help your body gather more energy so that you can beat pressure again.

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