{"id":194551,"date":"2023-11-30T20:13:48","date_gmt":"2023-11-30T20:13:48","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=194551"},"modified":"2023-11-30T20:13:48","modified_gmt":"2023-11-30T20:13:48","slug":"5-steps-to-overcome-binge-eating","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2023\/11\/30\/5-steps-to-overcome-binge-eating\/","title":{"rendered":"5 Steps to Overcome Binge Eating"},"content":{"rendered":"

The holidays are getting close and the time for binge eating followed by unnecessarily restrictive diets is here. If you\u2019re the type that has issues with compulsive eating, this article is a good starting point. It will give you the first 5 steps to take on a path to regaining a healthier relationship with food.<\/strong><\/p>\n

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Stop hiding your eating behaviours<\/strong><\/h2>\n

It\u2019s really common to hide one\u2019s bad behaviours. Binge eating is no different. It\u2019s hard to share something you are ashamed of, it\u2019s very vulnerable to reveal it to others. The problem is that hiding makes the shame around binging grow and makes the habit that much harder to deal with. You don\u2019t have to share it with everyone if that sounds too scary. Think of someone you can trust, whether it\u2019s a friend, a coach or a doctor and tell them what you\u2019ve been going through. Telling someone is a meaningful first step towards overcoming binge eating.<\/p>\n

Introduce mechanical eating<\/strong><\/h2>\n

It can be helpful to realise that the urge to binge is natural. Humans are hardwired to overeat after a period of low food availability to avoid dying of starvation. This is a problem because people who binge eat have a tendency to restrict their diet until they can\u2019t take it anymore, they then binge which makes them ashamed so they restrict even more, which is a guarantee of another binge to follow.<\/p>\n

If this vicious cycle sounds familiar, then you could benefit from mechanical eating. It\u2019s a system designed for people who lost touch with their natural hunger and fullness cues to help them avoid hunger and get back on track. Mechanical eating asks you to eat at regular intervals throughout the day, regardless of how you\u2019re feeling about food. You should have 3 main meals and 3 snacks in between so that you eat every 3 hours throughout your time awake. Here\u2019s what an example day of mechanical eating might look like:<\/p>\n