How to meal plan and eat to avoid triggering binge eating
disorder

Meal planning is an important part of managing any chronic illness, including binge eating disorder (BED). People with BED often struggle with impulsivity and making impulsive decisions about food. Planning ahead can help to avoid this.

There are a few things to consider when meal planning if you have BED. First, be sure to include a variety of foods and food groups in your plan. This will help to ensure that you’re getting the nutrients you need and help to avoid food cravings. Second, consider your triggers. If there are certain foods or situations that trigger your BED, try to avoid these in your meal plan. Finally, be flexible. Allow yourself some room in your meal plan for spontaneity and variety. This will help to avoid feelings of restrictive dieting, which can trigger disordered eating behaviors.

If you’re not sure where to start, there are a number of resources available to help with meal planning. There are online meal planners, smartphone apps, cookbooks, and more. Talk with your doctor or a registered dietitian to get started..More information

Intuitive eating: How to listen to your body and stop binge eating

The mind and body are connected in more ways than we realize. When it comes to food, this connection is summed up by the term “intuitive eating.” Intuitive eating is all about listening to your body’s natural cues and signals when it comes to hunger, fullness, and what foods you actually crave.

Not only does intuitive eating help to prevent binge eating, but it can also help you to achieve a healthy balance with food. So how does it work?

The first step to intuitive eating is to honor your hunger. This means eating when you are actually physically hungry, rather than eating for emotional reasons or out of habit. If you are truly hungry, your body will let you know by sending physical cues, such as a growling stomach.

If you are not truly hungry, but are instead eating for emotional reasons (such as stress, boredom, or sadness), it’s important to find other ways to cope with these emotions instead of using food. This could include things like going for a walk, journaling, or calling a friend.

The second step to intuitive eating is to make peace with food. This means giving yourself permission to eat all foods, without restriction or judgment. When you label certain foods as “good” or “bad,” it can lead to feelings of guilt or shame when you do eat those “bad” foods. This can then lead to binge eating as a way to cope with those negative emotions.

Instead, try to view all foods as equal. There are no “off limits” foods when it comes to intuitive eating. This doesn’t mean you have to eat unhealthy foods all the time, but it does mean that you can enjoy them in moderation without feeling guilty.

The third step to intuitive eating is to learn to trust your body. This means eating until you are satisfied, but not necessarily full. Once again, your body will give you cues when it comes to hunger and fullness.

Listen to those cues and stop eating when you are no longer hungry. It’s also important to pay attention to the types of foods you are craving. Your body knows what it needs, so if you are craving a certain food, there’s a good chance your body is missing out on a nutrient that it needs.

The fourth and final step to intuitive eating is to respect your body. This means making sure you are getting enough sleep, exercise, and water. All of these things are essential for a healthy mind and body.

If you are not taking care of your body, it will be harder to listen to its natural cues. This can then lead to a vicious cycle of poor eating habits.

So, if you are struggling with binge eating, or if you simply want to become more in tune with your body, start practicing intuitive eating. It could be the key to finally achieving a healthy balance with food.

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