Losing Weight with Binge Eating Disorder: Seek Professional Help, Make Dietary Changes and More

Introduction

Binge eating disorder (BED) is an eating disorder characterized by episodes of consuming large amounts of food in short periods of time, usually accompanied by feelings of guilt, shame, and distress. It is estimated that approximately 2.8 percent of adults in the United States have BED. For those who live with this disorder, losing weight can be a challenge. In this article, we will explore ways to lose weight with BED.

Seek Professional Help

One of the most important steps in losing weight with BED is to seek professional help. Working with a doctor, nutritionist, or therapist can help you better understand your condition and develop an individualized plan for weight loss. A health care professional can also provide support and guidance as you navigate the process.

Benefits of seeking help include more effective management of symptoms, personalized recommendations for diet and exercise, and improved overall health and well-being. Types of professionals who can help include general practitioners, psychiatrists, psychologists, registered dietitians, and certified eating disorder specialists.

Make Dietary Changes

Making dietary changes can be an important part of a successful weight loss plan. To reduce caloric intake, focus on eating smaller portions throughout the day and avoiding high-calorie snacks and processed foods. Aim to include lean proteins, whole grains, fruits and vegetables, and healthy fats in your diet.

It may also be helpful to keep track of what you eat and drink using a food journal. This can help you become aware of your eating patterns and make adjustments where needed. Additionally, it can be beneficial to practice mindful eating and take the time to savor each bite.

Increase Physical Activity

Regular physical activity can help you lose weight and keep it off. The Department of Health & Human Services recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Examples of physical activities include walking, jogging, swimming, cycling, dancing, and playing sports.

In addition to aerobic exercise, strength training is recommended two to three times per week. This can help build muscle and increase metabolism, both of which can aid in weight loss.

Keep a Food Journal

Keeping a food journal can be a helpful tool in managing BED. By writing down what you eat, when you eat, and how you feel before and after, you can become more aware of your eating patterns and identify potential triggers. You can also use the food journal to track progress and monitor any changes in your eating habits.

Identify and Address Emotional Triggers

For many people with BED, overeating is often triggered by emotions such as stress, anxiety, boredom, and depression. Identifying and addressing these emotional triggers can be an important step in breaking the cycle of overeating and achieving weight loss goals. Developing healthy coping strategies such as deep breathing, mindfulness, and journaling can be useful.

Conclusion

Living with BED can make losing weight a challenge. However, there are steps you can take to reach your weight loss goals. These include seeking professional help, making dietary changes, increasing physical activity, keeping a food journal, and identifying and addressing emotional triggers. With the right plan and support, it is possible to lose weight while living with BED.