Binge eating disorder or BED (the habit of overeating and causing the sufferer to lose control) was included in a subcategory of eating disorders. Today, the disorder is considered a serious medical condition and can be life threatening. This disorder is the most common eating disorder in the United States and affects 3.5% of the female population and 2% of the male population, and approximately 1.6% of sufferers are adolescents. Despite being a common disorder, you can change your relationship and approach to food to help stop the disorder.
Step
Method 1 of 4: Undergoing Mental Health Treatment
Step 1. Talk to your doctor about your disorder
Before taking any approach to treating binge eating disorder, you need to get an official diagnosis from your doctor. This disorder can only be diagnosed by a doctor or other health expert. In addition, the doctor will look at the physical and emotional symptoms you are showing in order to determine the best way to treat the disorder.
- Doctors can also help find the right therapist to treat the disorder you are experiencing.
- In addition, doctors can also recommend medications that have been received to treat binge eating disorders, although the treatment that is being undertaken may need to be followed by lifestyle changes and therapy.
- If you have a very severe binge eating disorder, your doctor may recommend that you stay in the hospital so you can get help or treatment around the clock.
Step 2. Follow cognitive behavior therapy (CBT)
One of the best treatments for this disorder is cognitive behavioral therapy, a form of conversation-based therapy done with a trained mental health professional. This therapy can analyze existing thoughts and behaviors, and help reframe these thoughts and behaviors into more productive and healthy patterns.
- In therapy sessions, you will plan treatment of the disorder with a therapist, seeking behavioral strategies and methods for managing feelings and stabilizing eating patterns.
- After that, you will examine the thoughts that trigger binge eating disorder and reframe your mindset so that you can have a healthier relationship with your thoughts, feelings, and images of your own body.
- You also need to try to reduce or reduce trigger factors, maintain progress that has been made, and prevent the disorder or excessive eating patterns from recurring. This method directs you back to follow a healthier lifestyle.
- You can find a therapist who can provide cognitive behavioral therapy in your city/area by doing an internet search. Find a therapist who specializes in eating disorders so you can get the best treatment.
Step 3. Take dialectical behavior therapy (DBT)
This therapy is a type of conversation-based therapy that combines aspects of CBT with an eastern cultural mental health approach. This therapy is a method that focuses more on dealing with the emotional aspects of binge eating disorder. This therapy includes four parts of treatment, namely:
- Awareness. In this section, you are taught to control your thoughts, not let them control you.
- pressure tolerance. In this section, you are taught to deal with emotional stress in a healthy way.
- Emotional control/regulation. Here, you learn to understand and accept your emotions, reduce negative thoughts, and increase positive thinking patterns.
- Interpersonal effectiveness. In this section, you are taught to create effective and rewarding relationships with others so that you can get what you need emotionally.
Step 4. Find out about interpersonal psychotherapy (IPT)
Interpersonal psychotherapy is a treatment method that is specifically targeted at improving your interpersonal skills with loved ones, as well as analyzing the influence or impact of these relationships on your disorder. If you feel that the disorder is triggered by your interactions or communication with other people or by unhealthy relationships, psychotherapy is useful for treating the disorder.
You'll learn how to approach social situations and how to connect with other people, including friends, family, and coworkers
Step 5. Find a support group
If you have a binge eating disorder, try finding a support group for people with this disorder. Group members can usually help you learn additional ways you may not have known about dealing with the disorder.
These groups can also provide invaluable help when you are going through difficult times. The members of the group have been through what you have been through. This means that they will empathize and help you through a difficult time because they have experienced how you feel
Method 2 of 4: Changing Eating Habits
Step 1. Eat only when you feel hungry
One of the problems that arise from this disorder is eating habits that are out of control, even when you are not hungry. This makes you overeat because you eat, even when you're not hungry. Instead of eating when you feel a strong urge, stress, or for other reasons (other than hunger), try to eat only when you feel hungry.
- You can prevent this urge by eating only when you are really hungry. Assess how you feel physically and find out if you are really hungry or not.
- As much and as soon as possible, eat or enjoy a snack when you feel hungry. If you wait until you are really hungry, you will be tempted to eat as much as you can.
Step 2. Avoid eating when you feel bored
You may start eating uncontrollably when you feel bored. If you don't feel hungry, but have the urge to overeat, ask yourself if you want to eat just because you're bored. Do you open and rummage through the fridge just because you're looking for something to do? If so, try not to eat.
Instead of eating, try drinking a glass of water or find something to do. Try going for a walk, calling a friend, or doing a hobby instead of eating
Step 3. Adjust the portion of your meal
One way to reduce binge eating patterns is to control the portion of food. Don't eat a snack or food right away from the wrapper or box because you don't know how many snacks or food you're going to eat. Try measuring or managing portions of meals and snacks, and placing the food/snacks in a bowl or plate. This way, your portion sizes will remain normal so you are not compelled to overeat.
Focus on eating enough (don't focus on not eating enough). If you really want to eat peanut butter, for example, try enjoying a generous portion of peanut butter with bananas. This way, you don't have to resist the urge to eat until five days later, you can't hold it in any longer and end up eating a whole bottle of peanut butter instead
Step 4. Make a meal schedule
By eating on a normal and regular schedule, you can prevent binge eating patterns. If you go half a day without eating, you're more likely to overeat and have the urge to overeat. The schedule may include three hours of eating (or five to six hours of lighter meals). It's a good idea to consult with a nutritionist first to find out the schedule or eating plan that best suits your lifestyle.
- This way, you won't feel like you're enjoying a boring meal, instead of eating what you really want to eat.
- Provide healthy snacks at home to eat between meals. You should eat three times a day following separate meal times. Even so, try to provide healthy snack options such as fruits, nuts, and vegetables to enjoy between meals.
Step 5. Maintain self-awareness when eating
Binge eating patterns often make you eat regardless of what you eat. If you pay attention to what you eat, chances are you won't go too far and stay aware of what you're eating. Take the time to see what to eat. Feel the shape of the food and smell the aroma, and enjoy the taste. This way, you can stay aware of the food you eat.
Each hour or eating “session” should have a clear beginning and end. Don't eat for twenty minutes while you're cooking dinner, or don't have a snack while you're cleaning utensils after you've finished eating
Step 6. Try to eat in the right places
Make sure you enjoy your meal in the dining room, kitchen table, or other designated places to eat. Don't eat in front of the television or computer, or even on the phone. Otherwise, you will not focus on what you eat and may not enjoy the food you eat less. In addition, you will not feel completely full after you finish eating.
- People whose attention is easily distracted while eating (whether because of eating while watching television or working) tend to eat more than those who are more focused on eating.
- You also shouldn't eat standing up because you'll have a hard time focusing on the process of eating.
Step 7. Use the right cutlery
Serve the food or snack on a small plate with a smaller fork or spoon. Using a small plate or bowl makes you feel as if you are eating more. Meanwhile, the use of smaller forks and spoons makes the digestion of food take longer.
This way, you won't be refilling your plate or bowl with food so you won't be eating more than your usual portion
Step 8. Avoid foods or situations that trigger binge eating patterns
Another way to prevent this pattern is to stay away from situations or foods that can trigger the pattern. Taking steps to prevent binge eating, both at home and in public, will have a big impact on how you deal with cravings. By avoiding triggers, you can identify high-risk situations and make plans to deal with them.
- Spend more time socializing by doing activities that don't involve food. Take a friend for a hike or just a walk, or meet friends at a bar that doesn't serve food (especially heavy meals).
- At a family party or “botram” (a term referring to a shared meal in which everyone present must bring food to share), you likely know that there will be lots of delicious food and desserts. If you're planning to attend the event, limit what you're allowed to eat for yourself. Remind yourself that you can only enjoy a plate of food and stick to the rules.
- Bring your own snacks when visiting places that serve or sell mouth-watering snacks. If you know you'll be tempted to overdo popcorn at the city theater, bring yourself snacks like beans or popcorn in limited portions (don't get caught bringing them into the theater, of course).
Step 9. Consult your eating disorder with a dietitian or specialist
People with eating disorders usually get help from a dietitian. He or she can help create meal plans, determine what to eat each day, calculate portions, and find ways to change your relationship with food. He can also plan sample menus, food lists, and portions for each food that will be consumed.
- This helps prevent binge eating patterns because there are already foods that can be consumed at every meal.
- The dietitian who treats you can also help you understand the natural cues that tell you when to eat and when to stop eating. Such determination is important, especially for treating binge eating disorders.
- Keep in mind that the term “nutritionist” is still vague and may refer to someone with a doctorate, or even someone who has taken a short nutrition science class. Therefore, someone who is known as a “nutrition expert” is not necessarily qualified to be able to provide wise advice regarding nutritional needs. Meanwhile, registered dietitians are already considered health professionals with appropriate education and certification, and are legally allowed to “plan” meal schedules or nutrition management.
Method 3 of 4: Maintaining Mental Strength
Step 1. Manage the pressure you feel
Binge eating patterns may be a response or "reaction" to other aspects of your life. If you feel like you're losing control of other aspects of your life, you may be showing these patterns to take control of the situation. The binge eating pattern may arise because you are worried about other aspects of your life, such as your job, personal relationships, or the health of a loved one. One way to change these patterns or habits is to manage the pressure you feel.
- Reflect on the situation at hand to deal with stress. Are there several factors that trigger stress? How do you minimize these factors? For example, if your main source of stress in life is an annoying roommate or roommate, it may be time to step out of the situation and feel much more stable and mentally secure.
- Do activities that make you feel calm. Try doing yoga, meditation, or taking longer walks. You can also listen to jazz or classical music. In essence, do what you have to do so you don't lose control of your own life.
Step 2. Keep a journal
Journaling allows you to jot down thoughts that come to your mind, talk about cravings for food, and reflect after you've been through binge eating “episodes.” In this way, you can be more in touch with the feelings at hand. Journaling also helps identify things that trigger binge eating patterns. By taking the time to think about the actions and feelings you display, you can have a big impact on your approach to life.
- Be honest with yourself. Write down how you feel about all aspects of life, from personal relationships to relationships with food. Who knows you will be surprised after seeing these notes.
- Keep a record of the food you have eaten, but don't overdo it (eg record every food you eat). Keep in mind that this kind of note-taking may not be productive for someone with obsessive tendencies. Sometimes, by realizing that you have to keep track of what you eat, you can prevent yourself from overeating. If you're feeling a lot of anxiety about recording your food and, in the end, being "stiff" when you eat, try taking a break from note-taking for a while.
- You also need to write down what you want (but don't have time to) eat. This way, you can identify the foods that trigger the binge eating pattern.
- It's a good idea to discuss binge eating with your doctor or therapist so they can help you change the pattern/behavior and pay attention to warning signs.
Step 3. Listen or feel your body
Take time to unify and harmonize your mind and body. If you understand what your body is showing you, it will be easier for you to understand what triggers binge eating patterns or “episodes”, and manage your eating patterns. If you feel the urge to overeat, try doing something else, such as going for a walk, reading a book, or other distracting activities until the urge goes away.
If you feel a strong urge to eat, don't give in to the urge right away. Think about whether the urge is actually a sign that you're hungry, or just a compulsive urge. If you've just eaten or your stomach isn't really rumbling, there's a good chance that you're not really hungry. Try to live and get past the urge. Let the urge go away on its own
Method 4 of 4: Recognizing the Symptoms of Binge Eating Disorder
Step 1. Watch for repetitive patterns/habits of overeating
The first symptom of binge eating disorder is a pattern of binge eating that often appears. A pattern / habit of eating is considered excessive if within a certain period of time (eg two hours), you have eaten in portions that are considered more than normal. In addition, usually there is also a feeling of loss of control over what is eaten and a loss of the ability to stop eating.
In binge eating disorder, the eating pattern must appear (at least) once a week for three months
Step 2. Assess how you feel during and after eating
There are several feelings or emotions associated with binge eating patterns, either during or after eating. If you experience the disorder, you will feel uncomfortable and unhappy while eating. You will also feel very depressed/angry after each “episode” of binge eating. The discomfort includes both physical and mental feelings. When the disturbance occurs, you will experience at least three of the following:
- The urge to keep eating, even when you're not really hungry.
- Eat faster than usual.
- The need to eat, even after feeling so full that you feel uncomfortable.
- Feelings of shame about the portion / amount of food consumed so that you eat more often alone (not with friends).
- Feelings of self-consciousness, depression, or guilt after overeating.
Step 3. Watch for other special behaviors
Binge eating disorder is reflected in other behavioral problems in life. When you determine if you do have the disorder, you can notice additional behaviors, in addition to the binge eating pattern itself. These behaviors include:
- Eating behaviors/habits secretly, such as eating behind closed doors, in the car, or eating alone (in this case, away from friends).
- Stealing, piling, or hiding food.
- There is a strict diet or fasting between each “episode” of overeating.
- Obsessive eating behaviors, such as eating only one type of food, not wanting to touch other types of food, or chewing excessively.
- Changes in lifestyle and schedule to allow time to overeat.
- Eat continuously in one day, without following a clear meal time.
- Skipping normal meal times or limiting food portions at each meal.
- Frequently feeling depressed or clinically diagnosed with depression
- Feeling fed up with body size.
Step 4. Distinguish between binge eating disorder and other eating disorders
This disorder is sometimes misunderstood or confused with other eating disorders. For example, bulimia is often mistaken for a binge eating disorder. However, there is a big difference between the two. In binge eating disorder, you will never try to bring the food back out after eating. Meanwhile, in bulimia, you will try to bring back the food you have eaten, even when you eat a light meal or snack (not a heavy meal).
