ehealthyland.com

There’s no sure way to prevent binge-eating disorder. But, if you notice a family member or friend with low self-esteem, severe dieting, frequent overeating, hoarding of food or dissatisfaction with appearance, consider talking to him or her about these issues. Although you may not be able to prevent binge-eating disorder or another eating disorder from developing, you can talk about healthier behavior or treatment options.

1.There’s no time in the morning for breakfast, so you grab a muffin or doughnut.Zap a packet of instant oatmeal with low-fat milk as soon as you wake up. Take bites between showering, dressing, and putting on makeup. Bring an apple or banana to eat in the car.

2. It’s late afternoon and you’re low on energy. The office vending machine is calling your name.Stash single-serving packages of nuts and dried fruit in your desk and plan to munch a few hours after lunch when you feel moderate hunger.

3. You’re going out for a late dinner with your girlfriends, but it’s only 5 pm and you’re already hungry.Have a 150 to 200 calorie snack such as yogurt with some fruit or celery and 2 tablespoons of peanut butter a couple of hours before your dinner date.

4. You’ve underestimated how long your errands would take; you’re now ready for lunch but stuck in traffic.Dig into your glove compartment for the high-fiber, protein-packed bar you keep there for such emergencies; when you reach your destination, eat a lighter-than-normal lunch to compensate for the extra calories.

5. It’s past your normal bedtime and now your stomach is growling.Grab a fiber-filled piece of low-calorie fruit such as a juicy apple or pear instead of, or at least before, diving into the cookie jar.

It is important to understand the effect of low blood sugar levels on the body, and the food cravings it causes. The following advice may help:

Cutting out alcohol, caffeine and sugary foods will prevent the yo-yo effect on the body’s blood sugar levels.

Eating little and often, and including complex carbohydrates to fill you up, will also help.

Eating food that is low in sugar will provide a slow and sustained energy release throughout the day.

Keeping a food diary may help to highlight when you binge, and the types of food you are eating that trigger a rapid and false sense of hunger.

There is no way to prevent this eating disorder, but if you observe a family member or a friend with severe dieting or over eating, dissatisfaction with his/her appearance and a low self esteem can talk to them about these issues to prevent further complications. You may not be able to prevent this eating disorder, but you can talk about the healthier behavioral patterns and avoid further worsening of the condition.