Welcome back to week 2 of our series “Weekly Tips to Help you Stop Binge Eating”!
Do you find yourself caught in the cycle of binge eating, struggling to regain control over your eating habits? One powerful strategy to help break free from this pattern is to focus on meeting your physical nutrition needs. By nourishing your body with balanced meals and snacks, you can stabilize your blood sugar levels, fuel your body, and ultimately prevent episodes of binge eating.
You may be thinking you are eating enough, or even more than enough with your episodes of overeating. However, losing touch with your body’s hunger and fullness cues is common if you’ve been following restrictive diets for an extended period. Years of dieting can disrupt your natural appetite regulation, leaving you unsure when you’re hungry or full. As a result, you may unintentionally undereat, depriving your body of the nourishment it needs to function optimally.
Incorporating the tips below, even when you don’t feel hungry, is crucial for reestablishing a healthy relationship with food. Eating regularly provides your body with a steady source of energy and nutrients, helping it recalibrate its hunger and fullness signals over time. Consistency is key in helping your body regain trust in its innate ability to signal hunger and satisfaction.
Practical tips to help you meet your physical nutrition needs and overcome binge eating
- Eat Regularly: Aim to eat at least every 3-4 hours throughout the day. Consistent eating helps stabilize blood sugar levels and prevents extreme hunger, which can trigger binge eating episodes. Set regular meal and snack times to keep your body fueled and satisfied.
- Balance Your Plate: Include a source of protein, carbohydrates, fat, and fiber at each of your main meals. Protein helps keep you feeling full and satisfied, carbohydrates provide energy, fats support hormone regulation and satiety, and fiber aids in digestion and promotes feelings of fullness. Try incorporating a variety of nutrient-dense foods into your meals to ensure you’re getting a well-rounded mix of nutrients.
- Plate-by-Plate Method: Use the plate-by-plate method to portion your meals and ensure balanced nutrition. This method helps you visualize portion sizes and create balanced meals that provide adequate nutrition. View the plate by plate method.
- Include Fun Foods: Remember that satisfaction with food goes beyond just physical nourishment—it’s also about enjoying what you eat. Make sure to include a fun food with your meals daily to enhance mental satisfaction. Whether it’s a favorite treat like a chocolate chip cookie or a small indulgence like a flavored yogurt, incorporating foods you enjoy can make meals more enjoyable and satisfying.
Example Meal:
For a satisfying and balanced meal, consider enjoying a wholegrain chicken Caesar wrap alongside a chocolate chip cookie for something fun. This combination provides a mix of protein, carbohydrates, fats, and fiber, while also satisfying your taste buds and mental cravings.
In Summary
By focusing on meeting your physical nutrition needs and incorporating fun foods into your meals, you can create a more satisfying and balanced eating pattern that helps prevent binge eating episodes. Remember to listen to your body’s hunger and fullness cues, and approach food with kindness and self-compassion on your journey to overcoming binge eating ♥️.
P.S. Stay tuned because next week we will be releasing a delicious, easy and balanced bowl recipe!
Toni is a registered dietitian in Kelowna, BC and serving clients all over British Columbia. Struggling with binge eating? Book a free discovery call to chat with Toni about how she can help today!
