Solution to Binge Eating: Meal Regulation
Meal regulation is the key to overcoming binge eating…
Meal regulation is fundamental to ensuring long-term success with ending binge eating. This refers to eating 4-5 times a day on a regulated, consistent schedule.
Why is it so important?
There is a strong connection between non-normative eating patterns and obesity, weight gain and binge eating disorder. Meal regulation adds punctuation to our meal times and creates a starting point and end to each meal. In other words, when we graze throughout the day or when we have one or two huge meals, we are more vulnerable to weight gain and binge eating. Studies show that regulated eating helps boost our metabolism and reduce our vulnerabilities to overeating. By eating satisfying meals on a consistent schedule we are better equipped to avoid the donuts in the break room midday.
Practical ways to meal regulate:
Follow these helpful tips to help you start this new habit!
- Punctuation: make a schedule that best fits with your lifestyle and stick with it. For example, breakfast – snack – lunch – snack – dinner, every 3.5-4 hours.
- Planning: create your meal plan ahead of time so you know what you will be eating each day.
- On-the-go: have some readily available planned and prepared foods or snacks for when life gets tricky. Carry a few extra protein bars in your bag for your snack or scope out the nearest restaurant where you can pick dinner up on the fly.
- Shift your attention: focus on LIFE between meals! Let yourself be present – there is so much enjoyment we can get outside of food!