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8 Steps to Control Hunger and Binge Eating

9 min read

Do you feel hungry 24/7? Do you try your best to eat less, but then end up eating everything in your fridge in the evening? Do you wonder how you possibly can be hungry just an hour after you’ve had a big meal? If the answer to these questions is yes – you might be struggling to control your hunger and binge eating. It’s quite a common problem, and the good news is that it’s manageable. Here are a couple of steps you can take to control your hunger and stop binge eating.



1. Keep A Food Diary
It’s a good way of assessing the situation. At first just write everything you eat, when you eat it, and whether you were hungry at the time or not. Perhaps even create a scale of hunger from 1 to 10, where 1 is “not hungry at all just bored” and 10 is “absolutely ravenous”. After a couple of days read through as see if you’re eating because you’re actually hungry or just out of boredom and go from there.



2. Figure Out What’s True Hunger
Shift your meal times around. Don’t eat at the same time every day. Real signs of hunger include a growling stomach, irritability, difficulty concentrating, perhaps even a headache. Try eating only when you’re really hungry instead of eating at set times “because you should”. Create a scale of satiation where 1 is barely had any food and 10 is completely stuffed and miserable. As you’re eating pay attention to how full you are. Stop when you’re at about 6. You don’t need to get to the 10 level.

3. Eat Enough Food Throughout The Day
One of the most common reasons for binge eating is not eating enough throughout the day. It starts with good intentions like going on a diet to lose weight and be healthy. But more often than not people slash way too many calories off their daily meals, they end up not eating enough to lose weight quicker, and that only leads to binge eating in the end. Make sure you eat enough calories. Figure out how many calories you need and reduce that number by 200 if you’re on a diet. If you’re not, just stay within that limit.

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