We don’t binge-eat because we feel good. Eating disorders are no fun. They underline the existing mental health issues, such as depression, and make our life even harder.
Below, we’re sharing with you the six steps towards putting an end to destructive behaviour. We hope that, while taking these steps you’ll realize you’re making progress and getting a grip on your life.
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Step #1. Understand that there is nothing wrong with you. As miserable and disgusting you may seem to yourself, you need to realize that you’re not eating for the sake of eating. You’re trying your best to deal with your emotions. Wanting to feel better is only human. This stage of your life does not define you, you don’t need to be “fixed,” and, most certainly, there is a better, lighter, more productive way for you to cope.
Step #2. Don’t forget you have a body. Often cocooned in our self-hatred, we spend so much time in our own head that we forget we have bodily needs, that we feel hot, hungry, that our bodies hurt.
READ MORE: Secrets to lose weight successfully
You’re binge-eating now, but it’s good to remember that you can set up communication between your mind and your body, to control your body, satisfy its needs or regulate, say, food intake. A good thing to do, in this case, would be to start doing a body scan - doing a mental check-up of your physical sensations at this present moment.
Step #3. Don’t focus too hard on your performance during the recovery. You might feel inclined to push yourself physically to get rid of the excess fat you’ve gained. That isn’t a bad thing. But you have to listen to your body when it tells you it has to rest and recover. Don’t be obsessed with your physical performance, build a more diversified approach.
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You can shift your attention and efforts towards being a great friend, sibling, parent, pet owner, teacher, on taking proper care of yourself. As yourself what your priorities and values are in life. Strive to be a better version of yourself.
Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.
Step #4. Looking for silver linings. There are 24 hours in a day. You probably aren’t engaging in binging throughout every single hour? Well, that can be a good thing. Hold on to that thought and look for triggers that urge you to start gorging on food. Are you stressed? Didn’t sleep well? Worried about something? Got upset when looking at someone’s perfect Instagram life? Then, look for ways to deal with those situations. Stop judging, start investigating and helping yourself.
Step #5. Realize that restrictions are as bad as binging. Give yourself permission to eat instead of banning any food from your sight, starving and exhausting yourself with working out. Another thing to do is to start eating mindfully, that is, thinking about your food (where do the ingredients come from? Who cooked this food?) and savouring it, the taste, flavours, the texture, the way you feel about it.
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Step #6. If you slip up, it’s not a tragedy. Forgive yourself, that is perfectly human, just make a note of it and try to be more mindful next time. Think about what caused the stress-eating session and what you can do to avoid such occurrences in the future. When you’re hungry again, cook yourself a healthy-ish, simple meal and eat without restrictions. We humans get hungry regularly, so you’ll have plenty of opportunities to listen to what your body needs.
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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