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11 Smart Tips to Stop Eating Compulsively

Posted Dec 06 2010 4:42pm

stop compulsive eatingIt is an alarming statistic that one in every two people who get professional help for their weight issues actually suffer from compulsive overeating, according to the National Center for Eating Disorders. Are you frustrated with your attempts to stop eating compulsively and can’t seem to find a way to intercept the destructive behavior?

Do you eat compulsively?

Compulsive eating is generally characterized by episodes of out of control eating, beyond the point of being full. It is also associated with obsessive thoughts about food before and after a compulsive eating episode.

Other characteristics of compulsive eating:

  • Feelings of extreme guilt and depression after a compulsive eating episode
  • Loss of control
  • Fantasizing about food
  • Eating in secret
  • Eating when not hungry
  • Eating after you are full

How can you stop eating compulsively?

There are steps that you can take to prevent the episodes from occurring. It is important to acknowledge your triggers and your behavior and to keep working at bringing your body and mind into balance and union.

  1. Eat food that you actually like . This seems counter intuitive, especially in today’s; diet driven world, but every time your body feels like it is being deprived or not getting what it wants, it fuels the obsession to eat and triggers a compulsive eating episode
  2. Stay away from online food and diet web sites. Compulsive eating thoughts are often triggered by being bombarded with too many online food images and ideas. Try replacing these sites with positive, inspirational ones .
  3. Keep binge food away from the house. It is always best to keep anything triggering out of the house. Out of sight out of mind.
  4. Watch your exercise. Sometimes too much exercise will set off compulsive eating, especially if you have been restricting calories
  5. Get help and support – Stick with people who understand eating compulsively or other disordered eating behavior, but who are also focused on recovery
  6. Use alternative behaviors when you are feeling compulsive. Examples include calling someone and talking about it, meditation, journal writing, posting an online blog or asking for help
  7. Talk about it before it happens – the best way to intercept a compulsive eating episode is to shed light on it by talking to other people who you trust
  8. Don’t get too hungry – avoid dieting and going for too long without eating
  9. Avoid excessive meal planning – Take the focus off food and diets. Too much meal panning fuels the obsession
  10. Don’t isolate – Compulsive eating often comes from loneliness and boredom. Make sure you do not isolate yourself – this is where disordered thoughts begin.
  11. Keep track of your progress and encourage yourself. Writing in a journal and tracking your progress is a great way to motivate yourself. Be sure to focus on what you are doing right. Acknowledge all of the small steps and accomplishments – they will all add to your recovery bank and build your self esteem

Do you have any other tips that have helped you to stop eating compulsively?

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