Dieting to lose weight leads to a vicious cycle of binge eating and vomiting! Medical revelation: 4 secrets to help rebuild eating patterns

After trying various weight loss methods, especially dieting and fasting, binge eating is likely to occur, so weight loss often fails. Not only that, it also affects mental health. Psychiatrist Chiu Yun-chih said that to improve the problems caused by binge eating disorder, it is necessary to rebuild a healthy eating pattern. She specifically proposed 4 tips to help people break out of the vicious cycle of binge eating.

Since 35-year-old Ms. Xu decided to lose weight, she began to strictly control her diet, accurately calculating her calorie intake every day, and even set a daily limit of 800 calories for herself. Such strict control allowed her to achieve her weight loss goal in a short period of time, with her weight dropping from 60 kg to 45 kg. However, since half a year ago, the increased work pressure has made it gradually impossible for her to maintain strict diet control. Whenever work pressure comes, Ms. Xu will eat uncontrollably and in large quantities at night, eating everything from snacks and instant noodles at home to leftovers in the refrigerator.

The guilt after binge eating forced her to induce vomiting after eating too much, and the next day she would restrict her diet even more strictly due to the guilt. This vicious cycle occurred three to four times a week, which not only affected her physical and mental health, but also made her fall into self-blame and anxiety.

Psychiatrist Qiu Yunzhi pointed out that the development of binge eating disorder is usually related to overly strict weight loss behavior. When people focus too much on calorie intake and weight numbers, they tend to ignore the hunger signals and psychological needs sent by the body. After long-term repression, rebound binge eating behavior often occurs. Although it can bring short-term satisfaction, the subsequent guilt makes the patient fall into the cycle of strict dietary control again.

Doctors reveal 4 secrets to rebuild a healthy eating pattern

In order to improve the problems caused by binge eating disorder, Dr. Chiu Yun-Chi emphasized the importance of rebuilding a healthy eating pattern, and specifically proposed four tips: "regular eating", "sugar control", "chewing slowly" and "being aware of motivation" to help people get out of the vicious cycle of binge eating and regain a healthy quality of life.

In order to improve the problems caused by binge eating disorder, Dr. Qiu Yunzhi emphasized the importance of reestablishing a healthy eating pattern.

1. Maintain regular eating habits:

Regular eating times are the key to controlling binge eating behavior. It is recommended to have fixed meal times every day and not to neglect meals due to being busy. When the body gets used to a fixed eating rhythm, it can not only avoid the urge to binge eat due to hunger, but also help the body establish a healthy metabolic cycle. Experts recommend eating three meals a day plus two snacks to maintain a steady supply of energy for the body.

2. Control sugar intake:

Choose whole grains instead of refined starches, increase your intake of protein and healthy fats, avoid sugary drinks and drink water instead, and choose fresh fruits instead of processed desserts. These methods can prevent blood sugar from rising rapidly and then falling sharply, thereby reducing strong hunger and desire to eat.

3. Chew slowly:

Develop the habit of chewing slowly. Chew each mouthful of food at least 20 times. It is recommended to maintain a meal time of 20-30 minutes. Put down the tableware and savor the food carefully. Pay attention to changes in the feeling of fullness in the abdomen. Slow eating not only makes people feel full more easily, but also increases the satisfaction of eating.

4. Be aware of your eating motivation:

Take a deep breath before eating to be aware of your current emotional state, record your mood changes before and after eating, find other ways to relieve stress such as exercise, chatting or meditation, and learn to distinguish between physical hunger and emotional hunger. Many people's binge eating behavior often stems from emotional stress rather than physiological needs.

Find a healthy mind, start with diet

Dr. Qiu Yunzhi reminds us that to improve the problem of binge eating, we should not only focus on changes in eating behavior, but also pay attention to the adjustment of mental health. When you find yourself having a tendency to binge eat, in addition to practicing the above suggestions, it is also recommended to seek help from professional psychological counseling and rebuild a healthy body and mind relationship through the guidance of a professional team.

It is important to note that these changes need to be made gradually and don't expect quick results. Every small improvement is an important step towards health. If you encounter setbacks during practice, don't be too hard on yourself. You can seek support from family and friends, or join relevant support groups to encourage each other with people who have similar experiences.