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This article was originally submitted by Nimra Saeed
Binge eating – a rapid and excessive consumption of food, it is a likely habit of most people to get rid of psychological and social distress such as anger, anxiety, depression and loneliness.
Research, among general communities, in 2019 has found that “Up to 7.2 to 13% of the population is currently engaged in regular binge eating episodes and the prevalence of binge eating in the community is increasing over time”. In the stressful days of the pandemic, the level of binge eating among people especially adolescents has grown up.
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Have you also found binge eating a solution of boredom in this time of social distancing and loneliness? If yes, then you may also be worried about weight gain and obesity, the inevitable consequences of binge eating you must get rid of. Moreover, your health may also be falling down, as foods used in binge eating are high in fat and sugar but deficient in nutrients. Here are 5 simple ways to get the binges as well as boredom off:
Dodging The Hunger Signals
Irregular hunger signals are enemy of your figure and skin tone, so why not to dodge them. Replace the foods in binge eating with calorie-free foods like caffeinated liquids, black tea, green tea, water, fruit or vegetable salad, chewing gum, and others. Not only does it confuse the hunger signal, but foods like salad, water, and tea help to lose weight also.
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Taking Regular Meals
A regular meal of normal size that includes low-energy density foods like fruits and vegetables gives the feeling of fullness and thus avoids the temptation for binge eating. Do not skip your regular meal, divide it into smaller portions and frequent times, so you can skip the binge.
Getting A Hobby
Do what makes you happy. It may be reading a book, writing a story, cooking, planting, performing religious practice, talking and listening to your family, learning an online course, painting, or anything else. Just pick a hobby that is compatible with your disposition and make yourself indulge in it when you get a hunger signal beyond the regular meal.
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Exercise
An exercise of low-to-moderate intensity for one hour daily is enough to make your entire day pleasing. It not only diverts your attention from food but controls your appetite, reduces stress and improves self-esteem also. According to a research work published in the Journal of Endocrinology, “Acute exercise, of moderate intensity, temporarily decreases hunger sensations and is able to produce a short-term negative energy balance”.
Now the question is what kind of exercise to choose? The one you enjoy while doing. If you are overweight, you can do fast-paced walk, jogging, cycling, or yoga to lose unhealthy weight. While if you are trying to gain some weight, then you can do weight lifting, pull-ups, push-ups, or crunches to build muscles. You can easily do all of these in your room, garden and on the roof of your house.
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Night’s Sleep
Dr Paul Grewal in ‘Genius Foods’ says, “If you are prone to overeating or indulging in junk food, just one single night of sleep loss is enough to sidetrack your best efforts at a healthy diet”. If you are a night owl then your chances for bingeing is more, and that makes your all above struggle to shun this bad habit go in vain.
Late-night mood provokes you to eat, you can avoid it quite handsomely by regulating your sleep-and-wake cycle. A good habit of early sleep and early rise will make you quit this ill eating habit plus ensures healthy skin, cheerful mood and sound physical health.
