9 Workable Tips to Overcome Binge Eating at Workplace

Binge eating is known to be a form of eating disorders, like anorexia nervosa, yet research with respect to this eating disorder is noticeably limited.

However, Binge-eating disorder (BED) is common among psychiatry clinics because it often relates to inability to recognize personal trauma or stress-related issues that have been dealt with in abnormal eating.

What is considered binge eating ?

- Eating when not really hungry, out of boredom or stress.

- Consuming large amount of food without minding the time or quantity.

- Feeling guilty after eating or that your eating behavior is out of control.

- Choosing specific items that you think fulfilling, crunchy or too sweet.

Remember that not all over-eating episodes are considered binge eating disorder ( BED), actually people often mistake emotional eating  to binge eating disorder and vice-versa.  Thus, Meda eating disorder association down-listed the ways we can monitor our eating behavior to keep an eye on binge eating:

3-How’s

How else we’re coping with difficult emotions?

How much we’re eating?

How often we use eating as a coping strategy?

Apparently, when we no longer can answer these questions and don’t continue eating, we end up creating more stress in the form of shame or self-loathing.

So, admitting the relation between stress and binge-eating is inevitable. Therefore, we provide you with easy to apply tips to combat binging.

9 Workable Tips to Overcome Binging at Workplace

No wonder we tackled binge eating at work specifically, as it is by no doubt one of the most common causes of daily pressure and stress. On the other hand, feel free to follow these helpful tips at all times no matter where you are or your status.

If you feel compelled to eat out of the stress you are facing at work, you have to be careful.

Mindless eating under pressure on a regular basis is a struggle, especially if you are trying to lose weight. 

Tips to Combat The Mental Challenge:

1- Find the real reason behind your stress and deal with it properly.

2- Don’t eat your anxiety, but express it in a meaningful way.

3- Get enough Sleep to lower your stress and hunger hormones.

4- Stop feeling guilty by choosing a guilt free snack.

Tips to Combat The Eating Challenge:

5- Replace 

• Chips with popcorn
• Twinkies with apple or orange
• Donuts with healthy oats or chia puddings
• Juices and fizzy drinks with flavored water
• Go for a salad without fearing workplace sarcasm!

6- Don’t skip your main meals, thinking you will compensate for the extra calories

7- Listening to your body by practicing mindful eating will help you eat the food your body needs the most in a certain moment without overdoing it. 

8- Pay attention to your feelings. Recognize the difference between hunger pains and eating out of shear stress.

9- Stay hydrated. The more water you drink, the less you’ll experience hunger pains.

Practice Mindful Eating 

How Do I Overcome Binge-Eating? When Do I Seek Help?

Sometimes, struggling with identifying your emotion and inner-feeling that it affects your relationship with food become a symptom of other deeper issues. If you have followed the above top tips to overcome binge-eating consistently for an average of 3 month with no noticeable advancement in controlling and combating the binge-eating episodes, take the following test for free and check if you need to seek help: BINGE-EATING FREE TEST .

Feel free to book an appointment with Dr. Eman Zaky to discuss any of the abovementioned issues, or contact us via email or WhatsApp.