Tips for recovering from binge eating disorder?
- Make sure that you are seeing a primary care doctor that you are comfortable with and who is educated about binge eating disorder. Request that your PCP do blood work to check your thyroid, cholesterol and blood sugar level to make sure they are normal.
- Check that your PCP refers you to appropriate specialists, such as a sleep disorder specialist or endocrinologist, depending on your health concerns.
- Work on thinking in a less “black or white” dichotomous manner. Was the supposed negative event that occurred at work completely horrible? Could it possibly yield positive affects?
- Begin to write a journal where you record your feelings of anger, jealousy, and resentment, as well as positive feelings of happiness and pleasure.
- Avoid restrictive dieting, such as liquid diets, diets under 1400 calories, or diets where you find yourself constantly hungry.
- Stop criticizing yourself! It is okay to want to change, but it doesn’t help when you put yourself down.
- Consider seeing a nutritionist familiar with binge eating disorder,
- Talk to your doctor or nutritionist about starting a realistic exercise program. It’s okay to start off slowly.
- Make sure to eat a healthy breakfast.
- Learn to rate your level of hunger and feeling satiated on a hunger scale ( suggestions provided below.)
- Try not to view foods of either “good” or “bad.”
- Learn relaxation techniques, such as forms of meditation. Breathing in and out slowly is the most simple.
- Recognize the importance of self-care. Treat yourself to a pedicure, buy yourself flowers, or go for a massage. This helps to send yourself the positive message that you are worth taking care of.
- Get the right amount of sleep, which is usually around eight hours. Sleep deprivation increases the chances of overeating.
- Stay hydrated! People often misinterpret thirst signals as hunger signals. Try drinking around 6 to 8 glasses a day.
- Consider joining a gym such as Curves, or join the local YMCA so that you can swim, as long as you have had a recent physical and your doctor states this is okay.
- Don’t allow more than four hours to go by without eating.
- Try to eat a combination of protein, carbohydrates, and fat at every meal. This will help keep you feeling satisfied.
- If you have diabetes, then a nutritionist is covered in your insurance. Take advantage of this benefit.
- If you or your doctor suspects sleep apnea, then get a sleep study done.
- Talk to your gynecologist or PCP is irregular or absent, or if you are having issues with fertility to rule out PCOS.
Hope these tips for recovering from binge eating disorder have been useful. If you live in the Philadelphia area, and wish to schedule an appointment with a counselor call 267 324 9564
