1. Treat Each Meal As an Adventure
One of the best ways to prevent compulsive overeating is to savor each meal and make its preparation a treat. The more time you put into choosing and preparing a dish, the less time you spend binging during the day. Do this for each meal of the day, too. Breakfast, lunch and dinner should each be given a lot of attention so as to make each meal as satisfying as possible. When we are conscious of how much effort we put into our food preparation, we tend to notice how much more satisfying it is, as opposed to just eating.
2. Eat When Hungry
This sounds almost too easy, but the fact of the matter is we are often guilty of eating when we're not really hungry or not really in the mindset to eat. We eat at our desks at work or we eat in the car. When we do that, we aren't allowing our minds to fully process the fact that we've had a meal. This can lead to compulsive overeating later. In order to prevent binge eating it's important to wait until you're hungry. Eat once you notice your stomach gurgling.
3. Slow Down When Eating
One of the warning signs of compulsive eating is rapid eating. People who chew very fast or very little typically consume two or three times the amount they normally should simply because they aren't getting as much enjoyment out of each bite. Slow down and give yourself at least 30 full minutes to eat each meal.
4. Eat When You're Calm
Eating while under stress can lead to compulsive eating. If you're having a stressful day it's better to go for a walk, talk to someone or just relax than to turn to food. Wait until you've been able to get your mind off stressful topics before you start eating. In addition, if compulsive eating is an issue for you because of stress then you may want to speak to a therapist about stress management techniques so you can avoid continuing problems in the future.
About this Author
Anthony Tedesco has worked as an emergency medical technician and hospice volunteer, which taught him techniques for preventing and coping with serious conditions through athletics, yoga, diet and conscious effort. Tedesco covers health-related topics such as sleep apnea, stress management, diabetes and weight loss as a writer.
