It is very common, either during the day or night, to feel the need to feed even though the body is not really requesting it, however it is important not to take this lightly, as you could be suffering from a visit here Compulsive Alimentary Disorder (TAC).
Characterized by eating unusually large amounts even in the absence of hunger, it is disorders that can damage health and make people feel guilty and ashamed. Fortunately, there are many simple strategies that you can try to effectively prevent these unwanted binge eating.
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1.Forget the “fashion” diets
Generally, people self-adjust diets they have seen on social networks or the internet because of their supposed results; however, these fad diets can not only be very unhealthy, but studies show that these excessively restrictive feeding methods can also trigger episodes of binge eating.
For example, a study of 496 adolescent girls found that fasting was associated with an increased risk of overeating. Similarly, another study in 103 women noted that abstaining from certain foods resulted in an increase in cravings and an increased risk of overeating.
Instead of applying exaggerated diets in an attempt to lose weight as quickly as possible, focus on making real changes that are healthy for your body. Do not get carried away by diets that involve the elimination of whole groups of foods or significantly reduce the intake of calories, because in reality can have consequences in the long run.
Eat more unprocessed natural foods, such as fruits, vegetables and whole grains, and moderate your consumption of sweets and sweets instead of completely excluding them from your diet: this will prevent binge eating and promote better health.
2.Avoid skipping meals
Many people believe that by skipping meals they are reducing the calories ingested during the day; however, this is an act that can bring disadvantages if you want to lose weight, because skipping meals can contribute to cravings and increase the risk of overeating.
A small study showed that eating a large meal per day increased blood sugar levels and the hormone that stimulates hunger to a greater extent than eating 3 meals per day.
On the other hand, another study of 38 people found that adhering to a regular feeding pattern was associated with a lower frequency of binge eating. Skipping meals contributes to cravings
Many people believe that it is a myth that drinking water regularly can bring great health benefits, but it is important to start believing in this fervently and more if you want to lose weight.
Staying hydrated is an effective method to eliminate cravings and stop eating unnecessarily. In fact, different studies show that increasing the volume of water taken daily can reduce the calories consumed and hunger.
For example, one study in 24 older adults found that drinking 500 ml of water before eating decreased the number of calories consumed to 13%, compared to the control group). In another similar study, it was demonstrated that drinking 400-500 ml of water 30 minutes before meals significantly decreased hunger and calories, while increasing the feeling of satiety during the day.
In the same order of ideas, other studies indicated that drinking more water can speed up metabolism and increase the chances of losing weight.
Yoga, since time immemorial, has been practiced by various cultures due to the great benefits it brings not only to the body, but to the mind. It is performed through breathing exercises, poses or postures and meditation, which reduce stress and promote mental and physical relaxation. In addition, studies have shown that yoga can guide you to adopt good eating habits and reduce the risk of eating emotionally.
A small study in 50 people with a CT scan showed that practicing yoga for 12 weeks can significantly reduce binge eating… Another study in 20 girls found that combining yoga with treatment for patients with eating disorders can reduce depression, anxiety and body complexes, which are factors that lead to emotional eating.
Other research has shown that yoga can lower the levels of stress hormones such as cortisol, responsible for keeping stress under control and therefore avoid binge eating.
5.Eat more fiber
Because fiber moves slowly through the digestive tract, it produces a feeling of fullness, and therefore, makes you feel full longer.
Some research suggests that increasing the amounts of fiber in your diet may reduce cravings, appetite and food intake. A small 2-week study found that eating the fiber found in vegetables decreases hunger, increases fullness and reduces caloric intake.
Another study in 10 adults showed that taking 16 grams of prebiotic fiber per day increased the levels of specific hormones that influence satiety and significantly reduced the sensation of hunger.
6.Deep clean your fridge
Having a lot of junk food in the fridge can make it much easier to eat compulsively when cravings start to appear. Start by eliminating processed snacks, such as chips and sweets, and switch to healthier alternatives.
Storing fruits, vegetables, protein foods, whole grains, nuts and seeds in your fridge or pantry can improve your diet and reduce the risk of overeating unhealthy foods.
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