Our bodies rely on food to stay healthy and to function properly, but when we eat too much or turn toward comfort foods, then we are at risk of obesity, as well as malnutrition and many other adverse health problems.
Unfortunately, binge eating is a real problem in the modern world, and it is causing people to gain weight and become obese.
Binge eating disorder affects approximately 1.4% of the population, and it often starts in the late teen years and early 20s.
If you want to learn how to stop binge eating in its tracks and take control of your eating habits and your life, read on.
Hello there, it’s Danial here. Today, I want to talk about an important topic related to weight loss and obesity, namely binge eating and eating too much.
Unfortunately, this is one of the most common areas of concern for people who are obese and trying to lose weight.
When hunger strikes during the day, it’s off to the café to grab a bite.
Let’s face it, the selection of foods at the local café surely isn’t healthy.
Perhaps there’s a McDonalds right around the corner, and it is definitely more convenient to grab a burger than having to prepare a healthy lunch for yourself.
It starts with one unhealthy, yet comforting choice, then you start falling into the habit of continuously munching on unhealthy food.
I was trapped in the curse of binge eating myself at one point.
At first, it started with an apple pie for lunch when I didn’t have time in the morning to pack a lunch bag for myself.
Eventually, it started to get worse. I started to pack my plates with more food at dinner, and one apple pie for lunch wasn’t enough anymore.
During the day, I found myself in front of the vending machine at work, buying packets of chips, chocolates, and other sugar-packed snacks to satisfy my growing appetite and keep myself from being hungry.
As I started to eat more-and-more, things got out of control. I gained weight like crazy, and I soon became overweight, making my life much harder than it was before.
I tried to exercise and burn the excess calories off, but running felt like an impossible task; I would quickly lose my breath and have to stop.
Why Eating Too Much Is Bad For You
The primary reason why my binge eating is a problem because the weight gained by this eating habit.
The second servings I started to have at dinners, and even breakfasts were quickly showing.
I wasn’t physically active enough to burn all of the calories that I consumed throughout the day, so the excess calories were stored as fat in my body.
The extra weight I gained, in turn, made it harder and harder for me to exercise.
When excess weight is gained, a person leaves the healthy normal weight range and becomes overweight.
When the pounds keep piling, overweight turns to obesity, and this is where the serious issues come in.
The problem seizes to be appearance and physical fitness; it becomes a health concern.
Obesity causes diabetes, as well as heart disease. It raises your risk of strokes and heart attacks.
Additionally, obesity is also linked to gout, osteoarthritis, gallstones, high blood pressure, sleep apnea, and asthma.
You are also more likely to develop cancer when you are obese. These are all very concerning health problems that can lead to early death.
In addition to obesity, the types of food I consumed were also bad for me. I ate a lot of fried foods, including french fries, fried chicken, and more.
Not only do these foods cause weight gain, but they also increase your risk of diabetes.
They are also bad for the heart as they lead to an increase in LDL cholesterol and a reduction in HDL cholesterol.
LDL cholesterol is considered the bad type, while HDL cholesterol is good for you and keeps your blood vessels clean.
How To Stop Eating So Much
After realizing that I was exposed to many health risks due to my weight and the constant eating, I knew that I had to do something.
Learning how to stop eating so much was definitely at the top of my agenda, as my uncontrollable binge eating was the primary reason why I was gaining all of that weight.
Controlling what you eat, how much you eat, and when you eat isn’t that hard, but you should realize that everything is not going just to change overnight.
You need to dedicate yourself to healthy lifestyle changes in order to make the right choices and adopt habits that will ensure you can stop feeling hungry all the time.
Let me share a couple of the tips I used to curb my appetite, and that helped me stop eating so much…
Have Some Protein
Protein is the main macronutrient that bodybuilders tend to opt for when they try to grow muscle mass, but this ingredient, found in many foods, is also very useful for weight loss, as well as satiety (appetite control).
One study found that increasing protein intake has a thermogenesis effect on the body, meaning more fat is burnt.
Additionally, the study also found that individuals who consume more protein in their diet tend to eat less during the day.
Top protein sources include seafood, as well as poultry, eggs, beans, lean beef, and pork tenderloin.
You can also get some protein from yogurt, cheese, and milk. Moderate amounts of protein are good, but just be sure not to overdo it.
If you want to lose 100 pounds in 6 months I recommend you read our article on How to Lose 100 Pounds in 6 Months it has a lot of information for you to consider when getting rid of that extra weight.
Increase Your Fiber Intake
Fiber is another important food ingredient that you should keep an eye on; you need lots of fiber in your diet to help keep you full during the day and help you avoid binge eating on those unhealthy snacks.
One study explains that fiber helps to slow down the rate at which the bowels are emptied, which, in turn, ensures you feel full for a longer period of time after you have had a meal.
Good sources of fiber include brown rice, berries, bran cereal, almonds, whole grain, beans, and walnuts.
Pack Healthy Snacks
We all get hungry during the day, such as before lunch or an hour or two before you go home to prepare dinner.
This is often the time where you give in to the temptation of buying fried chips or other unhealthy snacks.
Instead of running down to the café or checking out the vending machine, ensure you have some healthy snacks packed into your bag.
This would keep you from being tempted by unhealthy options.
A healthy snack could be a salad, or it could be a handful of nuts.
Both of these options are much better than grabbing a chocolate bar or a bag of potato chips from the downstairs café.
Try Appetite Suppressants
There are also many natural appetite suppressants that you can try to help stop feeling hungry.
Many of the best appetite suppressants can be purchased in the form of a supplement, while others can be added to your meals.
Glucomannan, a type of fiber that expands in the stomach when it mixes with liquid contents, has been proven an effective appetite suppressant that keeps you full for much longer than usual.
It will also help you eat less during meals and keep you from snacking on those unhealthy foods during the day.
Another type of fiber supplement that can be used as an appetite suppressant is a supplement that contains an ingredient called fenugreek.
One study found that an eight-gram dose of this fiber ingredient helped to provide a significant improvement in the satiety of participants as compared to a placebo group of individuals who were provided the same buffet meal.
Other natural ingredients that can be used to reduce your appetite and keep you from feeling hungry all the time include Green Tea extracts, Garcinia Cambogia, Conjugated Linoleic Acid, Gymnema Sylvestre, and Griffonia Simplicifolia.
Just look for supplements that contain these ingredients and take them according to the dosage instructions.
While a healthy appetite that leads to the consumption of a balanced diet in controlled portions is essential for ideal health.
Binge eating and turning to comfort foods like fries, apple pies, and chocolate causes obesity, heart disease, diabetes, and other life-threatening health conditions.
Learning how to stop eating so much is easier than you might think, but it will take effort and self-control from your side.
After constantly finding myself eating unhealthy foods, I finally made the right lifestyle adjustments to take control of my eating habits and turn toward more healthy foods.
Today, I am happy to say that I am in control of what I eat and how much I eat, and I was able to lose the extra weight I gained with my binge eating.
Partly thanks to a program called the 2 Week Diet, which I used along with the best appetite suppressant techniques to reach my goals.
Be sure to share the page if you know of someone who can use these tips to help them fight binge eating, and leave a comment below to share your own tips on how you were able to curb your cravings.