How to Stop Binge Eating and Emotional Eating for Life!
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- čas přidán 1. 02. 2017
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“I lost control” “I just couldn’t stop” “It was like a ravenous wolf took over my eating”
These are some of the phrases those suffering from binge eating and emotional eating use to describe how they feel.
Today we’re going to talk about how to stop binge eating and emotional eating for life and it's all backed by science!
Here are some important resources:
Overeaters Anonymous:
oa.org/
Food Addicts Anonymous:
www.foodaddictsanonymous.org/
Like us on BookFace:
/ thehealthnerds
First, we need to answer the question of why does binge eating actually happen?
According to Dr. Michael Mantell with Greatist.com, binge eating is always a result of dealing with negative emotions.
greatist.com/happiness/science...
The process of compulsive binging applies equally to food, drugs, and even people with a shopping addiction.
#blackfridayproblems
These negative emotions have 3 categories:
Psychological
Things like anxiety or stress.
Chemical
Pleasure chemicals like oxytocin that are released in the brain when we eat sugary and overly fatty foods.
And cultural
Where the people you’re around and the culture you live in places pressure on you to consume more.
Because binge eating can be caused by any of these there is no one size fits all solution.
Also, as stated before in our sugar video, there are levels of addiction.
Not everyone who buys a pair of jeans becomes a shopaholic and not everyone who eats a piece of chocolate eats the entire bag.
Each person will have their own level of addiction and optimal protocol to solving this problem.
These are the things we kept in mind for this list of the 6 steps for how to stop binge eating and emotional eating for life.
#1. Listen to Your Body is First and Foremost
When we slow down, breathe, and bring our attention to our bodies, we active our parasympathetic nervous system (Also known as the rest and digest mode for our body).
By doing this we help separate our animal brain and desires from our pre-frontal cortex which helps us make better decisions.
This is why studies show meditation, yoga, and mindful eating are incredibly effective for those who binge eat.
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
Slowing down, chewing your food for 20 times before swallowing, and not eating while watching tv or on your phone are all ways to be a more mindful eater.
#2. Discover Patterns with a Journal
We all have triggers in our lives that can lead to binging.
It could be a particular restaurant you visit, friend you hang out with, or just anytime you’re on vacation.
By journaling your thoughts and walking yourself though the steps that led up to the emotional eating, you become more mindful of what’s happening.
ajcn.nutrition.org/content/82/...
www.sciencedaily.com/releases...
This is why keeping journals and food logs have been proven to help dieters lose weight faster and keep it off.
#3. Become a Master of the Salad Question
I have mentioned this before - you need determine if you’re hungry or just having a craving from boredom.
Ask yourself, am I so hungry that I could eat a salad?
If not, you’re just having a craving!
#4. Be Aware of the “What the Hell Effect”
This is an actual psychological effect where a small diet slip-up causes people to say “what the hell” and eat everything in sight.
Keeping triggers and temptations out of the house will help you fight this.
www.psychologytoday.com/blog/...
Also, positive self talk can be effective. Saying things like: “Every little bit counts - so I’ll stop eating now” mid-binge can help.
#5. Become the Veggie Monster
Depriving yourself too much on a diet can cause binge eating.
But here’s the thing, most veggies are so low calorie that it would be basically impossible to eat too many if eating them in their natural state.
Eat plants especially leafy greens like there’s no tomorrow and do not have a set limit for yourself.
You can binge on as much spinach salad as you like guilt-free.
#6. If all else fails get professional help
Circling back to the first point I made, everyone is a little different. Some people have brains that are highly susceptible to addiction.
If binge eating is something you have struggled with your entire life and none of what I just said has worked, it’s time to reach out and get professional help. - Jak na to + styl
I'm a mindful eater because eating is always on my mind.
Whoa, PictureFit, fancy seeing you here.
You're always on my mind PF ;)
lol
I second this ship.
I third ship this
its damn hard to keep temptation out of your house when you live with your parents who buy biscuits, chocolate and all foods i want to stop eating
Parents have no sympathy when it comes to food 😂
For me it was the same. Can’t you honestly tell them why you’d rather if they stoppee buying this kinds of food? That’s what I did.
@@nyx4323
I kind of can't. And that's because currently we are having a lot of family issues, and we basically have no more money.. Like nothing. So mom buys us a lot od bread and cookies hoping they can last us at least a week so we can have something to eat. I asked her to stop, and she said that we have no money rn to buy all the healthy stufd we used to.. So all I have to eat is junk.
Same
Broken Doll ugh same it's sucks
I can't have sweets and pastries in my house. I always end up eating them in one day. ;___;
I made a rule that if I wanted sweets, chips, burgers, and so on, I'd have to cook them from scratch myself. Not only does this motivate me to learn how to cook, but it keeps me from wasting money on junk food I don't need. Sometimes laziness prevails and I just cook basic healthy foods because preparing salads is faster.
I'm no expert at diets, though. I'm not sure if it works for everyone and it's just a trick that worked for me.
LMarucha Same here!!!
LMarucha I'm dealing with that now.
LMarucha that works for me! I have been craving chocolate these days but since I am so lazy to bake sweets and am actually mindful of what ingredients are put into it, I often end up not craving it so much anymore! Thanks for sharing!
That don't work for me because I'm a baker.
that is so great! and also you can be aware of WHAT you eat as well, if everything is homemade! My advice is to buy everything as close to its natural state, and the less processed as possible. If you "process" it yourself, at home, you wont put all the unnecesary fats, sugars and weird chemicals into your food. Its also cheaper, cooking is easy to learn and to experiment, and it is fun!
when i hit the "what the hell" state and eat until I'm sick... feels like every progress is lost forever :'''(((
I get that so much.
The "what the hell" point made me laugh so much because it's so damn true hahah
Absolute Insanity. Yesterday at around 9am I received an email from CZcams... Inside the email, they told us we were going to be featured as the 'Creator on the Rise' and be listed in the trending tab for the entire day...
They even gave us an entire section for our videos on the trending section!
Over the course of the day, we got hundreds or thousands of views and went from around 31,000 subscribers to 47,000...
I just want to run this track on repeat and say THANK YOU SO SO MUCH NERDS. The only reason this stuff happens is because of you guys.
Your constant love and comments have made us more fired up for this channel than ever.
Hope you enjoy this video on how to stop binge eating and emotional eating for life. It's part funny and part totally serious due to the nature of the topic. For those of you truly struggling, please see the resources below:
Overeaters Anonymous:
oa.org/
Food Addicts Anonymous:
www.foodaddictsanonymous.org/
And if you want a solid fat loss program here's my take on it:
The Science of Fast Weight Loss eCourse:
thehealthnerds.com/the-science-of-fast-weight-loss-course
Follow us one our Pinterest Account if you're into that sort of thing:
www.pinterest.com/thehealthnerd/
Like us on BookFace:
facebook.com/thehealthnerds/
What video do you want to see next?
Let me know in the comment section below :)
Much Love Nerd Family,
- The Health Nerd
Yay! Congrats!
The Health Nerd thats how i found you. You're doing great work here.
The Health Nerd congratulations!!! To be honest I expected something like that coming cauz this chanel is just amazing.
Well deserved man!
AWESOME!!!!! XOXO :D
This channel is very informative in a fun way!
Thanks!
But he disappeared......
@@w4tzap26 mans really dipped
@@LloOFFICIAL whut?
@@TheHealthNerdTV why did you stop tho
OKAY SO I've had that eating disorder for about four years (and I'm only 16) and ALWAYS used to watch this kind of videos and now I'm just kinda stalking your channel because I'm so interested in this kind of topic and then I cliCKED ON THIS ONE AND FELT LIKE 'OH LOL I DONT EVEN NEED THIS' AND THAT MADE ME REALIZE THAT THROUGH THE PAST MONTHS IVE OVERCOME MY EATING DISORDER IDK I JUST CONSCIOUSLY THOUGHT ABOUT THAT FACT FOR THE FIRST TIME AND THIS FEELS SO GOOD JESUS
helloimsavage do u still struggle with this?
Congrats man I'm trying to get over it by walking 10 miles when I overeat, wish me luck
I look forward to getting were you're at. I know that feeling as far as bulimia is concerned, but waiting to feel that way about emotional eating.
Gal. 5:16 & 22 has worked for me most of my life when applied!!! Recently went from 38" to 30"!!! :)Thank You Lord!!! :)
"The health nerd is my boo boo."
Some of these tips assume that binge eating is about hunger. Usually hunger does not factor in, so listening to you body or asking the salad question doesn't help. This was the case for me. I don't know about negative emotions, but I knew that my main drive to binge eat was quite simply, the desire to taste the yumminess of the food. Even though I am actually quite interested in nutrition as a subject and I eat a pretty healthy diet, cook from scratch a lot of the time, and care about the quality of my food, there was this demon inside me that wanted to shove my face full of anything that was utterly delicious. Be it a savory food or anything sweet, gooey and chocolatey. I would eat a practically perfect diet all day, good micros and macros, good calories for satiety, and drink enough water. But once the sun went down I just went to town. And if there was nothing in the house, I might just run out for donuts. I tried the salad questions a few times. The answer was, "No I don't want a salad, but I sure as hell want 15 chicken wings!"
This terrible habit snuck up on my over a couple years and when I became really aware of it, I found that I could not stop. I would literally watch myself doing it, telling myself to stop! I am FULL! I am not even enjoying this food! I am obese! JUST STOOOOP! In went another bite. It was nuts!
What finally helped me was .......drum-roll...... INTERMITTENT FASTING!!!!! And let me tell you something. I cured my binge eating in one day. As soon as I learned about the benefits of IF what hunger really is and how it behaves (like how it comes and goes in waves instead of just building and building), what fat is really there for, and everything else about IF, it just clicked in my brain. I understand now that I can say no to eating, and that hunger as I always thought I knew it isn't real. IF you have fat on your body, and you have eaten good nutritious food recently (always within a day with IF) your body have no true need for food. You get that hungry feeling because you usually eat out of habit and your body is prepping your for that eating window. Reminding you, "This is when you eat, so Ill make you hungry" That is one reason binge eaters can feel a sort of hunger when their usually binge time comes around, even if they have recently eaten. Hunger is a HABIT!!!!!!!!!!!!!! Once you confront your false hunger let it die alone and un-nurtured and let your body FINALLY start eating all that fat it has been storing up, you feel better almost immediately. inflammation goes down, you body heals more rapidly from just about all ailments, you mind is clear, and weight falls off effortlessly.
It has been a month. I probably went from consuming 3500-4000 cals a day over the span of 14-16 hours, to about 1900-2200 cal over a span of 6 to 8 hours and only water outside that window. NOTHING ELSE. I want all the benefits of the fast, not just the weight loss, so I now have a real reason to say no to food after my eating window. The fast is now a goal. I love getting to around the 12 hour mark because that is when there the mental clarity really sets in, and I just feel like I am living right. Also during the eating window I get to eat a couple large satisfying calorie and nutrient dense meals! none of this small portion, eating like a bird nonsense. So that part of me that like to shovel deliciousness into my face still gets what It wants. I have not cheated on my fasting one single time in this month. You need to understand that I have not stuck to anything for more than a week in years. It is real. It is powerful. This is my life now. No going back. I is easy. I will never be a slave to the binge monster again.
April Thomas That's exactly what I'm like. I just really enjoy food too much. I know it sounds crazy to most people to think of "too much enjoyment", but I enjoy food to the point that it is harming my health. I think I need to give this IF thing a try.
Bethany Lade about 3 weeks ago I went on a long trip about a week and it required about an 8 hour drive both ways. I always get hungry when I drive long distances and during the trip I didn't go crazy but I definitely didn't follow the IF scheduled to a T. And I probably ate more calories then I should. Thanksgiving was also one of those days I was visiting family. Anyway by the time we got home I was not quite stuck in my old habits yet but I was on a slippery slide. And for whatever reason I didn't jump right back into the fasting with proper diet. And over the next week my eating habits got worse and worse and I had started snacking more and definitely ate outside My fasting windows most days. Then sometime within the second week after being home I had a binge night. This whole time I was trying to mentally switch gears back into IF mode. But it was that demon that takes me over again. I knew what I should do but I just couldn't bring myself to do it. Also over the course of these 3ish weeks my inflammation and pain started to come back in my body and I started to feel tired and sluggish again. After that binge though, I was like hell no not this again and I started properly intermittent fasting again the next day. It took about 2 or 3 days to start feeling like it was working and for it to feel right. You really are more hungry the first few days and you start it so don't let that discourage you because trust me it gets better . Now after a few more days I'm back to where I was. Food cravings gone most pain in my body gone. And the weight loss has commenced. Luckily I only gained about 4 or 5 lb and probably a great deal of that is water weight and it's just falling off once again.
I just find it interesting how psychological it is and how much intermittent fasting helps with the psychological aspect. Right now you would have to really try to force me to snack or eat outside my eating window. I much much prefer not to even when I feel pretty hungry. It is a good hunger and I savor it. I know it is the feeling of my body using its own fat stores. And that is a wonderful feeling.
April Thomas Ok, so I'm looking for meal ideas to fit the 2 big meal set-up, and every single thing I'm seeing looks like these people only eat because they have to to stay alive. Do you know where I can look to see REAL meal ideas?
Bethany Lade I didn't look anywhere for meal ideas I just tailored my diet to this way of eating I am also doing keto most of the time. But honestly you can eat practically whatever you want. My first few weeks of my first round of intermittent fasting I ate garbage food processed meat sandwiches for lunch I had pizza couple times for dinner whatever anything and everything. And well this is not ideal and certainly not sustainable for good health I still saw an amazing benefits in those first few weeks. After I had done just regular intermittent fasting for a bit over a month I felt like it was time to take the next step and start eating a keto diet. And what I eat is just very simple but delicious foods with lots and lots of cheese and creamy sauces and tons of butter. Like maybe chicken breast or steak with creamy mushroom sauce or salmon with homemade Hollandaise sauce made with grass-fed butter or maybe eggplant Parmesan with Italian sausage and copious amounts of goats cheese and ricotta. I also do calorie cycling and intermittent fasting cycling my eating window is different everyday some days it's 5 hours someday I only have one meal and some days it's even 8 hours and sometimes I have one two or three meals. Some days my calorie goal for the day is only 1200 calories that's usually my one meal day. Other days my goal is 2200 calories. My dinners I always aim to be approximately 1,200 calories. That is a huge meal and it's often hard for me to get it all in I am always stuffed after dinner. If you would like any specific recipes I'll be happy to oblige but keep in mind I am doing keto and that may or may not be your thing.
I don't binge, but I *LOVE* eating so so so so much that I eat a lot more than I ought to. Now that I've stopped swimming, that will be a problem.
You guys have convinced me to try IF. I do need to learn 'real hunger'. And not gonna lie that weight loss and clarity of mind sounds amazing cD
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I found this channel yesterday on the trending page and I'm so glad I did. I've been trying to lose weight and diet but I feel so uneducated on it all. Your videos are incredibly helpful while still remaining simple and I love it☺
Cool video. I love that your description also has all the info 👍🏼
Love your videos please keep them coming!
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Thanks for this video. This addiction is real and needs to be seriously addressed. Thanks for the education!
Great video! Keep them coming!!!
These videos are awesome! Please keep them coming!
I just started trying implement a lot of your health tips yesterday and emotional binge eating is definitely I struggle with. Thanks for making such great videos! Very informative. Keep it up!
Can you do a video about the differences between similar foods like white and wheat bread and eggs with and without yolk?
liking your comment cuz I am interested too
Jamie Mahood The Health Nerd
Another one to add on to this list is sugar versus sugar alcohol
you got a shoutout in the next vid Benny
The Health Nerd 😼😼😼
The info you provide in this channel is always so helpful and interesting!! 🙃👏🏽
This is an amazing page!!!!! I've only watched two videos so far and I am so convinced that if I don't start taking care of my health now, I will get so lost that I may need professional help. I think my over eating and eating of boredom came from some childhood issues but I was never confronted in the right way. My close relatives called me names but at the end of the day would feed me food that was not healthy at all for me. TODAY, I MAKE A CHANGE. Thanks for the motivation The Health Nerd!!!!!
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this is one of the best and REAL videos that I have watched about this. Thank you!
Thank you for the info. It summarizes a bunch of things I've read about emotional binge eating. Keep up the good work!
This has been a great video. Thank you
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no, seriously, thank you for this great video! It wasn't just entertaining, it also helped me out a lot. I really appreciate your way of approaching this problem and I think, it's a good way to help people tackle their disorder anonymously and on their own
So glad I found this page! I've been on so many diets over the years I've forgotten how to eat what I really need. Thanks for your assistance Health Nerd!
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I really needed to hear this because ive been clean eating for about a month now, and the past two days ive gone off track. I realized watching this, that I am an emotional eater. Thank you for the video, it's definitely pushed me in the right direction!
Health Nerd! Here's a suggestion for a video or two. What is the difference between bulking and cutting and what kind of foods should be eaten for either!
Gj on being a creator on the rise.
Thanks for the great video! I hope your channel keeps growing :)
Yeah... just had a "one last binge", knowing I was going to watch these videos. Thanks for the great videos - you're my secret mentor.
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the health nerd is my booboo
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I keep forgetting to re-watch this video for help on when I get cravings. But when I have a good mindfulness meditation session, I'm able to recognize that I'm bored and my brain is seeking another dopamine craving... The thing is, when I'm not mindful but still aware of the craving, I cannot resist it and let it go and usually I slip-up and overeat...
Thanks The Health Nerd, your video style and tips are very helpful. I'm watching this video occasionally as a reminder to stop binge eating when bored. :)
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I had some what of a bing eating thing, my problem was cravings. I started to ask myself if I was hungry or bored. 99.9% bored, so I drink a huge glass of water, craving gone.
Please continue to make videos they are so informative
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Dude, I REALLY love your videos! I'm going to try to switch up my diet starting tomorrow. Your videos really help me stay educated and motivated. Thanks, and wish me luck!
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Congrats! Woot, woot!
Can you do a video on food intolerance (different responses) and inflammation? Thanks
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