think of how lovely the feeling of an empty stomach is. how pretty and light you feel. why would you want to ruin that feeling by eating?
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Causes of binge eating and how to regulate them.
── IMPORTANT: This post is mainly focussed on binge eating, but if you usually eat out of anxiety and snack constantly during the day it can also be useful. Although both may be related to emotional nutrition, they are not the same. This post does not aim to eliminate binge eating completely, since in many cases it is a deep-rooted habit that requires deeper work, it can help you become aware of them and reduce them.
Binge eating: The binge eating are episodes of uncontrolled food intake in which a higher amount of food is consumed than most people would eat at the same time and in similar circumstances and the causes of binge eating are complex and are not yet fully understood. However, some of the factors that can contribute to its development are: Biological factors, psychological factors or social factors.
Tips that could help you with binge eating:
— Avoid the restriction: Banning yourself food only increases the desire and can lead to binge eating. Focus on a varied and balanced diet.
— Release the guilt: Feeling guilty for eating only makes the situation worse. Accept your emotions and learn from them without judging yourself.
— Question your hunger: Before eating, ask yourself if you are really hungry or if you are eating for emotions.
— Drink enough water: Dehydration can be confused with hunger. Make sure you drink water during the day to stay hydrated.
— Establish a meal routine: Eat at regular intervals to avoid reaching the next meal with excessive hunger.
— Plan your menus: Decide in advance what you are going to eat each day to avoid falling into unhealthy temptations.
— Make a shopping list: Buy only the foods you need for your menus and avoid having “forbidden” at home.
— Prepare your meals in advance: Have healthy snacks and light meals on hand to avoid resorting to fast or ultra-processed food.
— Eat carefully: Eat in a quiet environment without distractions, practice conscious eating, eat slowly, chewing food well and savouring every bite and also listen to your body, Eat alone until you are satisfied, not until you are full.
— Emotional management: Identify your triggers, once you know them, you can start developing strategies to face them. Look for healthy alternatives, other ways to manage stress or boredom.
— Practice relaxation techniques: Meditation, yoga or deep breathing can help you calm down and reduce anxiety.
— Talk to someone: If you feel overwhelmed, talk to a friend, relative or mental health professional.
🧁⋆。˚ Remember:
You’re not alone, there are many people who have overcome the food binge and with the right approach, you can develop a healthy relationship with food.
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How do y'all manage feeling exhausted at work / school? I don't want to give up on fasting right now but I am struggling to stay awakeeee ugh
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