Binge eating can be a big deterrent to your success. Not only will it throw you off your fitness and weight goals, but it's an unhealthy habit and can even be dangerous. If you're having trouble with binge eating, trainer Cohnan Kotarski is here to help. Cohnan is giving us six tips on how to stop binge eating. Let's check them out.
1. Figure out the problem
The first step to resolving a binge eating habit is figuring out what the source of the problem is. Cohnan explains that we often eat too much for reasons unrelated to being hungry. Maybe you're sad, bored, or just really like a certain food. Knowing the reason behind your binge eating will help you understand how to stop it.
2. Eat regularly
According to Cohnan, you should be eating regular meals and snacks throughout the day to establish good eating habits. You should try to get at least three meals in every day and include healthy snacks in between your meals if you're hungry. Cohnan advises against skipping meals or not eating enough, as this will make you want to eat more later.
3. Pay attention to your appetite
Paying attention to when you feel full is a solid way to prevent overeating. Many of us eat without thinking about how much food we are putting into our systems. But if you take a minute to stop and listen to your body, you can stop eating once you are actually full, and your body doesn't require any more food. Cohnan recommends eating slowly, enjoying your food, and stopping once you feel satisfied.
4. Separate hunger from emotions
Sometimes eating is emotionally driven, and it isn't the best way to let out our emotions. According to Cohnan, it's important to distinguish between when you're eating for hunger, and when you're only eating to express or release a specific emotion. People often eat due to negative emotions like sadness or anger. Once you separate your eating habits from your emotions, you can start thinking of healthier ways to express those emotions, like talking to someone or doing an activity you enjoy. This will help keep your food habits on track, and remove eating as a coping mechanism.
5. Write down what you eat
Cohnan explains that writing down what you eat, and how you feel when you eat, is a great way to actually understand the motivation behind eating. Writing things down often helps people clarify how they feel. Seeing your feelings associated with the food you are eating on paper will help you better understand why you are eating too much.
6. Eat well
Cohnan's final tip is to eat good, nutritious food. Fill your kitchen with foods that fuel your body like fruits, vegetables, whole grains, and lean meats. These foods will help you stay strong and healthy, and feel your best.
Take Home Message
If you're struggling with binge eating, follow fitness trainer Cohnan Kotarski's tips to understand the root of the problem and take steps to change your habits. Cohnan leaves us with a reminder to be patient and kind to yourself while you're learning to eat well and form good habits. With time and effort, you will succeed. You got this.
Want more advice?
READ THESE NEXT:
A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.
Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.
Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.