Binge eating during covid 19 crises is
a stress for everyone. Routine is disturbed, people with busy life are stuck at
home with less of work and no physical activity. During this time the
occasionally overeating may become frequently and turns into unhealthy
People who have preference in eating may face
anxiety because of food shortage in the supermarket. They may have the fear of
consuming high calories and energy dense food (like rice, frozen foods,
processed foods etc) and, they may think that food they are eating may not give
enough energy which also can increase the anxiety and lead to binge eating.
To reduce the stress level of work
from home people may have extra cup of coffee and tea along with some fried
snacks at home. With all this when there are no proper physical activity people
tend to start storing their excess calories which will lead to weight gain,
Diabetes, high cholesterol, high thyroid levels and PCOD problems.
Most individuals become overweight or
obese, may results in medical complication like – diabetes, cholesterol, high
triglycerides, thyroid level may increase, PCOD problems for females.
Binge eating can be because of various
If a person is dieting, they control their
food intake to certain point then end up with carving for food and consumes
large quantities of food.
Stress/ anxiety and depression are also some
of the reasons for binge eating.
Special occasion or holiday Binge eating is
Tips to overcome Binge eating
Prepare small meals – avoid
cooking extra food because you might end up eating more and add extra calories.
Listen to your body’s cues – Ask yourself if you are hungry or have a glass of water to see if
you are thirsty instead of hungry. During a meal, stop eating before you feel
full. It takes a few minutes for your brain to tell your body that it has had
enough food, so eat slowly.
Start with a small serving you can
always take more if you still feel hungry. Because it controls the wastage of
food and not overeat.
Slow down the pace of eating. Eat
half, wait for a minute – it will help you chew the food better also
enjoy the taste. When we eat food faster tend to eat more without realising it.
Eating slow helps body digest food better and keep you full longer.
small and frequent meals – eat small meals at regular intervals. This
helps body register the hunger level and you can avoid overeating (3 major
meals and 2 snacks )
the food – this also can help you avoid in eating extra calories.
Replacing packed food with healthy
food – buttermilk with tetra pack juice, Makana or roasted channa or
puffed rice instead of fried snacks etc.
(like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame)
flaxseed oils, and walnuts for snacks
a king size breakfast – A healthy breakfast can jumpstart your metabolism, this will
keep you full for long and will not feel hunger soon. Eat
Healthy carbs (sometimes known as good carbs) include whole grains, beans,
fruits, and vegetables. Healthy carbs are digested slowly, helping you feel
full longer and keeping blood sugar and insulin levels stable. Avoid: Refined
foods such as breads, pastas, and breakfast cereals that are not whole grain.
regular – Maintaining proper timing is most important remember regular and
healthy meals curbs craving and helps in avoiding weight gain.
hydrate with enough water (3 to 4 litres), buttermilk and soups. Avoid sugary
drinks, coffee, tea to certain extent.
physical activity (indoor activities like yoga which helps you more on
breathing and expands lungs with good oxygen support, some stretching, abs
exercises to keep your muscle toned alone with some dancing and Zumba for the
Sleep – a good sleep of 6 to 8 hours is important during this time, they do not follow a discipline practice, they may sleep late wake up late and the routine may get disturbed.
Contributed by Ms. Pavithra N Raj, Chief
Dietician, Columbia Asia Referral Hospital Yeshwanthpur