Are you an emotional eater?

When food becomes less about sustenance and more about seeking an emotional outlet, you could be suffering from binge-eating disorder (BED). Active lists five ways to beat the beast before it eats you

When was the last time you reached for a bag of potato chips or a slice of chocolate cake to "feel better"? If you frequently turn to food to feed your emotional needs and continue to eat long after experiencing a feeling of fullness, chances are you might be suffering from Binge-Eating Disorder (BED).

It's characterised by an uncontrollable urge to consume high-sugar, high-fat foods in excessive quantities even when not hungry. People suffering from BED are typically racked with feelings of guilt and can even go into a depression after an "episode".

A recent study by the Universite de Montreal indicates that one in every 10 British women suffers from BED. Back home, experts claim the disorder is on the rise, fuelled further by the recession. Here are 5 ways to maintain a firm "no" in the face of a potential binge attack.

It takes 20 minutes for the brain to register you're full. So, the next time you find yourself reaching for the fourth slice of pizza, remember that moderation is key

Keep a food journal
Binge eating might seem an erratic action, but if you observe your eating patterns more closely, you will realise there are certain triggers that influence such behaviour. Keep track of what you eat throughout the day for a week and check to see if there are patterns emerging. Do you tend to binge only in the evenings? Do you turn to food during extreme highs and lows, or just out of sheer boredom? Once you understand your trigger points, you will be better equipped to handle a potential binge the the next time around.

Practice visualisation
Much of the allure of food comes from the tempting images we create in our mind. If you want to binge on potato chips, think of unwashed potatoes, a litre of oil and a bowl of salt. If you can imagine what went into making that bag of chips, the appeal will gradually subside and eventually, you'll be able to conquer the craving. Also think about the feeling of bloating and disgust that you experience after the binge. Next, visualise the effect of not succumbing to your craving and the concrete steps you will take to reach your target u2014 to reduce weight and get into skinnies, perhaps.

Don't skip meals
Never skip breakfast. Also discipline yourself to eat all meals at fixed times. Stick to eating healthy snacks, including unsalted nuts, fresh fruits, low-cal snacks and salads, every two hours, to prevent a drop in blood sugar levels. This will also keep the binge beast at bay.

Aim for moderation
Develop a healthy relationship with food. If you cut out fast food from your diet overnight, you are doomed to failure. Instead, make the switch gradually. The next time you feel like chomping on a burger, don't super-size your meal. Skip the French Fries, cola and cheese, and make sure you drink enough water before you get on mission demolition. Most importantly, don't stock up on unhealthy snacks at home. Temptation is always easier to deal with from a distance.

Eat More Oatmeal
Moods and serotonin levels in the body affect your need to binge. If levels of serotonin are low, it leads to depression, anxiety, and an empty feeling of not having eaten enough, compelling you to binge. Boost serotonin levels by upping your intake of oatmeal, chicken, fish, cheese and milk. Exercise is also a good way to boost the production of feel-good hormones and reduce the feeling of stress.

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