How to Deal with Overeating

You should talk to your therapist, especially if you have BED (Buddy Eating Disorder). In many cases, a deeper psychological problem contributes to overeating. ^[2] Seeking help from a trained counselor will help you spot any underlying anxiety, depression, or problems with negative body image that may cause problems. control over your self-control. ^[3]

• Strong evidence suggests that most people who have been diagnosed with BED have an underlying mood disorder. ^[4]
• Even if you don’t have BED, a therapist can be of great help if you overeat due to stress. They will help you deal with the causes of your anxiety, stress, sadness, etc., and help you learn healthy ways to deal with them.
• Bring your food diary to the session so you can share all of your views with the therapist. It can be helpful to have your doctor go through this log, as he or she may discover some framework or trigger that you are unaware of.

Manage anger or sadness. Emotional eaters often hide their feelings and turn to food to feel better. ^[5] Learn healthy ways to deal with negative emotions that will affect overeating – although you may feel as though it’s the problem Because you just can’t control the amount of food you consume, the potential cause would be that you feel powerless over your emotions. ^[6] When you start to feel anger, sadness, or other uncomfortable emotions, it’s a good idea to find healthy ways to express or deal with them. Call a best friend, journal, or draw – do some productive work that you know will make you better, not worse. ^[7] If your anger or sadness is rooted in past pain, you should address it in the following way:

• Write a letter to the person who hurt you. You do not need to send mail. The act of venting anger or sadness on paper will often help reduce stress. ^{[8] [9]}
• Atone for yourself. You should stand in front of a mirror and forgive any hurtful behavior you have done. You need to raise and express any feelings of self-hatred you are feeling to begin the healing process. ^[10]

Limit stress eating. Avoid reaching for your favorite junk food when stressed. Identify times when you feel confused and find ways to “vent” your anger. Here are a few stress-reduction techniques that will help: ^[11]

• Short walk. Even walking for 15 minutes will help release feel-good endorphins in the brain, dispel stress.
• Play with pets. You should take the time to show love to your dog so that it can release oxytocin, known as the cuddling chemical that boosts your sense of well-being.
• Practice breathing. If you are having a lot of thoughts, you should take a few minutes to focus on something as simple as breathing. Refocusing on the present moment with breathing exercises or meditation has been scientifically proven to reduce stress and anxiety. ^[12]
• Yoga.
• Learn how to meditate. Meditation is a stress reliever that can be done anywhere.

Learn to listen to your stomach. Frequently ask yourself, “Am I full?” It will help you to see things as they really are. Often, we eat unconsciously without paying attention to what our bodies are trying to tell us. People who overeat often continue to eat even when they are full. They ignore the messages their bodies send to them. ^[13]

• Rating your hunger on a scale of 1 to 10 will be quite helpful, where 1 would be so hungry that you feel dizzy, weak, or as if you were starving and 10 would be too full. that you want to be sick. A score of 5 would represent a feeling of just enough – not hungry and not full. ^[14]
  • Eat when your hunger is in the 3 or 4 range, and try not to let it reach 1 or 2.
  • Stop eating when you reach a score of 5 or 6 – satisfied, or “just enough”. ^[15]
• Pause for a quarter of a meal and ask yourself, “Am I still hungry?”. If it is, you can continue to eat. Then, continue to stop in the middle of the meal and ask, “Am I still hungry?”. You need to remember, you don’t have to eat the whole plate. ^[16]

Overcome boredom. Many people overeat because they feel bored. If you have a feeling that you have too much free time, you should step out of the house. ^[17] Looking for something fun. Volunteer to help others. Go to the movies (just stay away from the candy bar). Call a friend or go for a walk and explore your neighborhood. There are countless ways to keep your mind busy that don’t involve reaching for sweets.