Avoid dieting.
5 Methods to Try

We’ve all been there. We start dieting with the best of intentions, vowing to stick to our plan and finally achieve the weight loss we’ve been hoping for. But all too often, our good intentions fizzle out after a few days or weeks, and we find ourselves right back where we started—or even worse, a few pounds heavier.

If you’re tired of the yo-yo dieting cycle, it’s time to break free and find a more sustainable, healthy way to achieve your weight loss goals. Here are five methods to try:

1. Avoid fad diets.

If you’re looking for a diet that will help you lose weight quickly, you’re likely to be tempted by the latest fad diet that promises dramatic results. But the truth is, most fad diets are ineffective at best and downright dangerous at worst. Not only can they lead to unhealthy weight loss, but they can also cause nutrient deficiencies, dehydration, and other serious health problems.

2. Eat a healthy diet.

If you want to lose weight and keep it off, you need to focus on eating a healthy diet that includes a variety of nutrient-rich foods. Fill your plate with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats to help you reach your weight loss goals.

3. Get active.

In addition to eating a healthy diet, you need to get active to lose weight and keep it off. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you’re just starting out, you can break up your workout into 10-minute increments to make it more manageable.

4. Avoid processed foods.

Processed foods are loaded with unhealthy ingredients like added sugar, salt, and unhealthy fats. They’re also typically low in important nutrients like fiber, vitamins, and minerals. To lose weight and keep it off, you should avoid processed foods as much as possible and focus on eating whole, unprocessed foods.

5. Practice portion control.

If you want to lose weight, you need to be mindful of how much food you’re eating. Practice portion control by eating smaller meals and snacks throughout the day. And, when you do sit down for a meal, be sure to measure out your food so you don’t overeat.

Losing weight doesn’t have to be a grueling, impossible task. By following these simple tips, you can make healthy changes that will help you slim down and keep the weight off for good..Resource

How to Overcome Binge Eating

Binge eating disorder is a serious and life-threatening eating disorder characterized by recurrent episodes of eating large amounts of food (often very quickly and to the point of discomfort); a feeling of lack of control during the binge; experiencing shame, distress or guilt afterwards; and/or binge eating occurring on average at least once a week for three months.

If you or someone you know is struggling with binge eating disorder, know that help is available and recovery is possible. Here are 10 tips on how to overcome binge eating:

1. Seek professional help

If you think you may be struggling with binge eating disorder, the first step is to seek professional help. This can be in the form of a therapist, psychiatrist, or dietitian specializing in eating disorders. They can help you to untangle the complicated web of thoughts, emotions, and behaviors that are keeping you trapped in the cycle of bingeing and purging.

2. Challenge your thoughts

Are you berating yourself after a binge? Telling yourself that you’re weak, worthless, or a failure? These negative thoughts only make you feel worse and can fuel the cycle of bingeing and purging. Instead, try to challenge these thoughts. Remind yourself that you’re not your binge, and that you’re capable of overcoming this disorder.

3. Be mindful of your eating

One of the main goals of treatment for binge eating disorder is to help you become more mindful of your eating. This means paying attention to your hunger cues, listening to your body, and eating slowly and without distractions. It may be helpful to keep a food journal to help you become more aware of your eating habits.

4. Avoid dieting

If you’re trying to lose weight, it’s important to avoid any type of restrictive dieting. Dieting can actually increase your risk of developing binge eating disorder, as well as triggering a binge. Instead of dieting, focus on making healthy choices that you can sustain for the long-term.

5. Eat regular meals

Skipping meals or restricting your food intake can lead to feelings of deprivation, which can trigger a binge. It’s important to eat regular meals and snacks throughout the day to keep your hunger at bay. This doesn’t mean you have to eat everything in sight – but don’t try to starve yourself either.

6. Challenge your beliefs about food

If you’re rigid about certain foods or food groups, it can trigger a binge. For example, if you tell yourself that you’ll never eat carbs again, it’s only a matter of time until you binge on a bagel or a plate of pasta. Instead of having all-or-nothing thinking, try to be more flexible with your food choices.

7. Find other ways to cope

Binge eating is often a way to cope with difficult emotions, such as sadness, anxiety, or stress. It’s important to find other, healthier ways to cope with these emotions. Some healthy coping mechanisms include exercise, journaling, and talking to a friend or therapist.

8. Avoid triggers

What are the things that trigger your binge eating episodes? Maybe it’s certain foods, or being around certain people. Maybe it’s boredom, or feeling stressed. Whatever your triggers may be, it’s important to avoid them as much as possible.

9. Practice self-compassion

Beating yourself up after a binge will only make you feel worse and can lead to further bingeing. Instead, try to practice self-compassion. Treat yourself with the same kindness and understanding that you would offer to a friend.

10. Seek out a support group

There are many groups available to help people struggling with binge eating disorder. These groups can provide support and understanding, and can help you to feel less alone.

Binge eating disorder is a serious and life-threatening disorder, but it is treatable. If you or someone you know is struggling, please seek professional help.

Visit mengeredstoo.co.uk to learn more about overcoming binge eating. Disclaimer: We used this website as a reference for this blog post.