Binge eating or emotional over-eating affects men and women of all ages. The cycle of binge eating can be frustrating. If emotional eating is something you battle with, you’re not alone.
WHEN DO YOU BINGE?
Bingeing often happens in the evening, after a long day, when you feel tired, bored or feel alone. If you feel stuck, here are a few tips to help you overcome binge eating.
1. REGULAR MEALS
Try to have 3 main meals a day and make sure you feel satisfied and pleasantly full after each meal. If you skip meals regularly or avoid eating during the day, you mostly likely end up devouring your fridge when you come home from work.
2. TRIGGERS
What triggers your emotional eating? Make notes of the times when you binge. How do you feel? How is your mood?Are you feeling certain emotions?
3. MEDITATION FOR BINGE-EATING
You could try a self-care practice that involves a guided meditation made for binge/emotional eating. This may help you become more aware of the moment, to dive deeper into yourself, and break free from the circle of bingeing.
ACCEPT YOURSELF
Research has shown that one of the best things to do to take your mind off food is meditation. Through a guided meditation for binge eating, the body begins to:
- Relax
- Reduce cortisol levels
- Forgets about food
- Brings you back to awareness of how you feel
Whatever you might feel when you try to overcome binge eating, accept yourself. Every feeling you feel is a natural expression of what is going on in your outer world and inner world. That’s what makes you a beautiful human.
HOW TO BEGIN?
– Disconnect
Try to listen to the powerful meditation for binge-eating with your eyes closed. You can lie down or be seated on a chair or on the floor.
– No Distraction
Turn off the volume on your phone or put it on flight mode so you can have undisturbed time for your meditation practise.
– Small Steps
Take the time you need. To overcome binge eating/ emotional over-eating doesn’t stop in a day or in 1 week. Be compassionate with yourself and make the guided meditation for binge eating your priority 3-4 times a week. With time you’ll notice improvements.
