Did you know that going on a diet can be a trigger that leads to Binge Eating Disorder (BED). This is what the diet industry isn’t telling you. If you have the genetic predisposition for binge eating and start a diet, this can eventually lead to a cycle of binge eating and dieting that will never be sustained.
If you are looking to prevent binge eating disorder while focusing on health and weight concerns we have the solution. It’s time to rebel against dieting!
Step 1: Resist diets
Here are the facts.
- 55% of adults in American are on a diet right now.
- 60.9 billion dollars are spent on diet products each year.
- 95% of the weight lost on a diet is regained in 5 years.
- Dieting is a predictor of weight gain: 66% of people on a diet regain the weight, and more, after stopping the diet.
- Young girls and boys who diet are respectively 12x and 5x more likely to binge eat compared to those that didn’t diet.
Diets do not work. They are not sustainable because even one day on a restricted diet can decrease your metabolism by 15-30%. It would be helpful to think about your weight and diet history and see what did or did not work for you.
Step 2: Look at eating as a way to care for yourself
Take down the labels of looking at food as “good” or “bad” and start to incorporate all your favorites into a varied, balanced way of eating. Your RD can help you plan out new meals to try and structure your meals for fullness and satisfaction. Preparing a meal for yourself is a great way to practice self care. Start thinking about foods that you enjoy and how they make you feel and plan your meals around your favorites. Food is supposed to be pleasurable.
Step 3: Build confidence in your eating
Instead of just focusing on what you are eating, we also like to think about when, why, where and how you are eating?
When- Are you able to recognize hunger and fullness cues? Do you make it a priority to eat breakfast before your day starts and take a break for lunch?
Why- Sometimes boredom, stress, anger and other emotions can trigger eating in the absence of hunger. It is helpful to recognize these triggers and fill your toolbox with other things that can help get you through these difficult times.
Where- Are you eating in your car, while watching TV, or while doing work on your laptop? How does this affect the enjoyment and taste of your meals?
How- Taking the time to savor each bite of food can make a huge difference on the satisfaction of your meals and the ability to recognize fullness. It can take 20-30 minutes for you to feel full after eating so eating dinner quickly in 10 minutes can definitely leave you wanting more. The next time you sit down to a meal, try to focus in all of your senses and make sure to taste each bite.
Step 4: Empower yourself
It is time to clear your mind and surrounding space and get rid of the negativity and diet paraphernalia. It is everywhere- in magazines, on the radio, on our Facebook news feed. Take steps to replace the negative with some positive books, social media sites and audio books that are empowering!
Step 5: Live joyfully
Practice acceptance of yourself each and every day. Don’t wait for your life to start when you lose weight or recover from Binge Eating Disorder. Sign up for something new or tackle one item on your bucket list. The time is now!
If you would like to make an appointment with one of our registered dietitians you can contact us at (240) 670-4675.
Blog reviewed and updated March 1, 2020.