Do you sometimes get these overwhelming binge urges or are you unsure what these urges look like? Perhaps you are just wondering whether there is a way to put a stop to it?

Short answer – yes!

I want you to know that you're not the only one asking these questions. And you are definitely not the only one fighting the urge. As a matter of fact, there are hundreds of people like you struggling with these same urges around the world. And it is completely okay to seek help.

Why seek help?

It is important to seek help (and early) because binge eating leads to a plethora of social issues as well as health problems like suicidal thoughts, depression, and insomnia. That said, it is also important to keep in mind that many people have recovered safely from binge eating. So don’t panic.

In this article, I will be discussing how to deal with binge urges to help you get started on a more positive path. Although accomplishing this will be challenging at the early stage of your recovery, I like to think that this is why you're here and what you've been waiting for. This is why I know you will be ready to put in the work to get your desired result as we get started.

  1. You should eat to suit your nutritional demands rather than your emotional wants.
  2. You should be able to tell the difference between emotional desires and true hunger, especially if you've already eaten.
  3. Eat on a regular schedule. You don't have to wait until you're starving to eat.
  4. Eating fatty foods in a healthy diet keeps you full and satisfied.
  5. Avoid bringing snacks and junk food into the house.
  6. When you're bored, instead of snacking, go for a run or take your dog for a walk if you have one, and enjoy the fresh air. This system helps you remove yourself from the temptation until the urge passes.
  7. Keep track of your eating and mood to identify the feelings that lead to binge eating such as unhappiness, anxiety, and so on.
  8. Accept the reality that the food isn't going away and that these urges are only emotions that shouldn't be allowed to control you. Be in control and refuse to give in.
  9. Avoid compensating yourself with food after engaging in high-stress activities.
  10. Seek help from a medical professional and be prepared to join support groups.
  11. Have a friend or family member on speed dial for counselling whenever you feel the urge. It is best to find someone who has had similar issues and overcame them.
  12. Make time to exercise regularly basis. However, note that the goal of exercising is to stay fit and healthy, not to burn calories. Otherwise, you will find yourself eating more thinking you have freed up space for the calories.
  13. Participate in yoga and meditation activities to help you channel all of your emotions into positive, healthy energies.
  14. Avoid watching late-night movies and sleeping late at night so that you won’t be forced to take midnight snacks. Also, getting enough sleep promotes good well-being.

Know your binge eating triggers

The first step to dealing with binge urges is to identify your triggers. While most people share similar triggers, you alone can tell what truly triggers the urge. Once you can identify the trigger, the battle is already half-won.

Some of these triggers include;

  1. Weight factor: Some people are binge eating because of the need to gain weight. Being called thin could be the trigger. Or when someone makes fun of you for being skinny.
  2. Emotional factor: Emotions are the primary trigger for many binge eaters. You can be triggered by low self-esteem, depression, impulse control, loneliness, excessive weight gain, etc.
  3. Biological factor: Lastly, there are various biological factors proven to cause abnormalities that could cause food addiction, inability to control appetites, and inability to tell if you're full or hungry, as well as compulsive eating.

© Fresh Forward