5 Tips to Overcome Binge Eating Behavior

By Paul Scicluna

Since when have you taken notice that emotional eating isn’t good for you? Since when did you start labelling foods as “bad” or “good”? What triggered you to overeat in the first place?

“Eat, feel guilty, repeat”; this has been the cycle of many people who have set themselves on autopilot when it comes to their eating behavior. Maybe you are upset about something, and you know that food makes you feel good. So you start binging on bad foods and that’s where you start subconsciously linking certain foods with specific emotions. The next thing you know you’ve gained weight, feel ashamed about it, but ignoring your food addiction isn’t going to solve your problem.

Don’t stress, though, because I'll share with you some tips to overcoming binge eating behavior that even psychologists, dieticians, and other fitness experts recommend:

1.      Accept the truth and self-awareness – You may uncontrollably consume a lot of food due to an event or situation. But know that as with any type of behavioral disorder, self-discipline and being true to yourself can be one of the keys to overcoming binge eating behaviors. Only then you will understand what you really want and need. Recognizing that you have a problem is accepting the truth and becoming self-aware of this issue. Once you have done this you can move forward and start making changes.

2.      Keep a positive mind set – Believe that there is a way to overcome your emotional eating. You can do this by committing to a healthier lifestyle through regular exercise, socialize with your friends and family more often, start making healthier choices in your diet, learning to eat smaller portions and learn when to say ‘no’.

3.      The process of elimination – Start to slowly eliminate the bad foods you’re binging on. For example, if you have a soda or soft drink daily, reduce it to one can for six days, then next week one for five days and so on. Another example is instead of eating a carton of ice cream in one sitting, then eat a small amount a day and slowly decrease the portion size, then reduce it to six days, then five days and so on. Not only will this help you stop your binge eating slowly, but you may completely eliminate this food from your diet over time. Plus, you could lose a good amount of unwanted weight.

4.      Keep a food diary – Researchers from the Center for Behavioral Medicine in Chicago have found out that the 38 participants in the study were able to gain control over their bad eating habit by keeping a food journal. As such, they have been able to keep track of foods that trigger overeating and the emotions that are connected with this behavior.

5.      Curb those cravings with a balanced diet – Cravings of certain foods are mostly linked to a nutritional deficiency. Your body sends signals for you to keep eating in the hope you’ll eat something nutritious to receive the essential vitamins and minerals it needs. For example, if you crave fatty foods, your body maybe lacking calcium. So some good alternatives are almonds, broccoli, kale, and legumes, for example. Eating a healthier balanced diet with nutrient dense foods will help to minimize those cravings. Plus, your energy levels will improve as well as your overall health and wellbeing.

These are just 5 tips on how to stop binge eating behavior. It can be hard to stop emotional eating immediately, so just take it one step at a time.

If you're interested in more techniques on how to stop certain cravings so you don’t go into that binge eating cycle again, go to my site stopdietingtoday.com and watch my free webinar. Plus, I'll share with you in 5 steps how you can lose weight, so you can achieve a rejuvenated life full of vitality.

How sugar addiction continues to ravage the health of billions of people globally

By Paul Scicluna

A lot has to be said for processed sugar - unfortunately most of it is not good news. Sugar is addictive. I’d say that there aren’t many people out there who are on a no sugar diet or at least consume minimal sugar. Good news is, there are healthier alternatives.

The cycle of sugar addiction has resulted in billions of people globally suffering obesity, diabetes, cardiovascular disease, high blood pressure, being overweight and more. Yet millions of dollars is still being invested by some companies to promote products, which contain this seemingly simple, yet unhealthy ingredient to induce a food addiction resulting in more sales, which is what they want.

It’s even got to the stage where sugar is produced in many forms via laboratories such as sorbitol, maltose, fructose corn syrup and dextran to name a few. Confusing? Yes. So this makes it even more difficult for you to determine what foods you should avoid if you’re trying to have a low sugar diet.

How many times have you been craving sweets, and then eaten a piece of chocolate and then stopped? In most cases you keep going back for more. So not only are you ingesting processed sugar and other chemicals flavors and additives, you’re also putting on the calories which can lead to you contracting the diseases I mentioned earlier.

It’s not only the foods that contain sugar either that are bad for you. Some soft drinks and sodas can have up to 12 teaspoons of sugar, not to mention the damaging preservatives. The sugar-free ones are even worse.

Research now shows that artificial sweeteners make you gain just as much if not more weight than normal sugar. The research has actually shown that artificial sweeteners worsen insulin sensitivity to a greater degree than sugar. Plus, they may actually double your risk of obesity.       

Sugar addition is a vicious cycle and here’s how it works:

1.     You consume sugar – Sugar has addictive properties making you crave it. The more you have the more you want.

2.     Blood sugar spikes – Your brain releases dopamine helping to create the addiction. Your body releases insulin to drop blood sugar levels.

3.     Your blood sugar levels fall rapidly – The increased insulin levels cause fat storage. Your body craves the sugar high.

4.     Hunger and cravings – Your low blood sugar levels will cause increased appetite resulting in more cravings. This is where we go back to point 1 and the sugar addiction cycle begins again.

For example, if you are stressed you could start to have those sugar cravings. When an emotional situation such as this occurs, your body releases a hormone called cortisol, which in turn can make you crave sugar. Then once you’ve had your fix of sugar the “feel-good” hormones are released. So your body and mind has been tricked into associating consuming sugar as a stress-reliever.

If you have sugar cravings then there are healthier alternatives for giving up sugar, including raw cacao beans, nuts, seeds, fresh fruits, sweet potato and spinach. Have a sugar detox by ditching the processed sugar and choose a healthier alternative. Let’s stop the sugar addiction - your body and health will be thankful for it.

                   Our healthy and absolutely delicious  sugar-free  strawberry crepes. Get the recipe  here .

                   Our healthy and absolutely delicious sugar-free strawberry crepes. Get the recipe here.

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