Beating binge eating during the holiday’s or on a daily basis can be a challenge for most people. Discovering why you binge eat can go a long way to preventing you from continuing to do it. Here is why we tend to binge eat, and how we can stop it all together.
Beating Binge Eating
The Oxford dictionary defines Binge Eating as the following:
the consumption of large quantities of food in a short period of time, typically as part of an eating disorder.
It does not need to be part of an eating disorder however. It can also be a response to stress, depression, or anxiety. Binge eating can also be part of mindless eating as well. Which is eating while you are watching TV, driving, working, or generally not paying attention. I’m sure we’ve all been in a situation where we can’t believe the food we put next to us is gone already! This kind of “snacking” has little to do with being hungry, and a lot more to do with anxiety.
How Do We Combat Binge Eating?
- Show Yourself Grace
- Journal/Ask yourself, “What was I thinking about before I reached for food?”
- Am I really hungry or is this about something else?
- Have I been denying myself food?
- Create a food plan so you don’t skip meals.
- Drink more water
Show Yourself Grace.
The first thing we can do when we notice all the wrappers and crumbs around us and wonder what happened, is to give ourselves grace. Beating ourselves up never helps, and will only lead to another episode sooner than later. This is the time to think of yourself as a 6 year old child that you really love. You wouldn’t beat them up, so you shouldn’t do it to yourself. You would most likely help them clean up the mess, and wonder what would make them feel the need to eat all those things.
Sometimes we binge eat, just to give ourselves something to be angry at ourselves for. That in turn gives us an excuse to punish ourselves, and then the cycle continues. We can stop that cycle of self abuse, by refusing to indulge in it anymore. Showing ourselves grace, stops the whole cycle. A simple, “We don’t do that anymore.” is a great reframe when self loathing creeps in.
Journal About “What was I thinking about before I reached for food?”
Just as you would ask the child why they felt the need to eat all those things, you need to ask yourself the same thing. Unlike the child that would probably answer, “I don’t know…”, you will need to go deeper and find out what you were thinking about before you reached for the food. When you know why you reached for the food, you’ll know what thoughts you need to work on and reframe. Are you stressed about something at work? An uncomfortable conversation with a friend? The number on the scale not being what you want it to be? Be willing to do the tough work and go deep to find out why this is occurring.
Whatever the source of the thought, once you know what the problem is you can then examine it to see if it’s true or not. Whether it’s true or not you can then neutralize the thought, and come up with a more positive thought that will serve you better. Binge eating is never the answer, and always creates more problems than it solves. Finding a way to nip it in the bud, is preferable to experiencing it again. Going for a run, walk, or indulging in a Just Dance workout will do a lot more to reducing your stress/anxiety, then eating will.
Am I Really Hungry?
When you catch yourself plundering your cupboards, ask yourself if you are really hungry or are you stressed about something else? This can stop the binging before it even starts. By asking yourself this question, you are mentally breaking the activity spiral. Even if you are hungry, you can then decide to grab something healthy instead of something salty or overly sweet that you will regret later.
The big concept here is in the decision you make. No one is forcing you to grab something unhealthy to eat. By grabbing it whether consciously or subconsciously, you are deciding to eat it. So why not make it something healthy? Have healthy foods prepped and ready to eat for occasions like this. If you are craving something sweet or salty, ask yourself why? If you still want it, drinking a glass of water with a grain of sea salt in it will end the craving fast. Grabbing a piece of fruit, or bowl of berries will satisfy your sweet tooth without the regret.
Have I Been Denying Myself Favourite Foods?
Denying yourself your favourite foods is never a good idea. Work them into your food plan, if it’s a cookie have one. If it’s a desert, keep the portion reasonable. That way you won’t feel deprived, which will lead to less frequent episodes of binge eating. Portions are extremely important when it comes to binge eating. If you keep those items in your meal plan, but in smaller portions, they cease to be a restricted item that’s more desirable when you’re stressed.
If you have been denying yourself certain foods, ask yourself why? Is it a voice from your past that made you feel ashamed for eating it? If it is, recognize that voice, forgive the person who said it, and let it go. A simple reframe of, “I don’t think that way anymore”, or “I don’t punish myself anymore, I show myself grace”, can do wonders. Remember that punishing ourselves doesn’t help us reach our goals. Showing ourself grace, is a much more effective way to get there.
Create A Food Plan So You Don’t Skip Meals.
Are you skipping meals? This is also something that isn’t helpful for our overall health. Even if you have a lighter meal around 5pm, you should have something to get you through the evening and fasting while you sleep. Creating a food plan is so helpful, not only for buying groceries, but also for knowing when you’ll be getting that favourite food again. When your brain knows when it will be receiving certain foods, it will calm down your desires for it. Since you are not depriving yourself anymore your body won’t crave it, as it knows it will receive it soon.
In your food plan, you should also schedule when you are going to eat your meals, and stick to it. Sticking to your schedule will prevent you from forgetting to eat, which will lead to binge eating when you are actually beyond hungry. I am very guilty of this, as I forget to eat and than get hangry. I also have low blood pressure, so if I don’t eat on time I get dizzy and risk passing out. So having healthy food available, and on schedule is extremely important.
Drink More Water!
Yes, drinking more water will help you control your food cravings. Your body requires at least 8, 8 ounce glasses of water a day. Sometimes when we feel hungry, we are actually thirsty. So by putting a grain of sea salt under your tongue, and drinking a glass of water you can stop your cravings. You will feel fuller, and being properly hydrated will prevent your body from searching for what it thinks it’s missing (which is actually water)!
Beating Binge Eating Conclusion
Beating binge eating is possible when you start asking yourself why you are doing it in the first place, and remedying those conditions. Doing the deep work of finding out why you are doing it, will lead to the healing you need to stop it for good. Then show yourself grace as you develop a meal plan that fits your favourite foods and schedule. Don’t deny yourself foods, just eat smaller portions less frequently. When your body doesn’t feel like it’s being restricted from food, your cravings will be more manageable.
Remember to ask yourself if you are really hungry, or is there something else going on that’s leading you to eat. When you can answer yourself that you’re not really hungry, you’ll be able to close the cupboard door and walk away. Take the opportunity to drink a glass of water instead, your body will thank you!
As a natural encourager, I live to help others!!! One-on-one coaching is a great way to start building your confidence, and improve your health! I help people with Fibromyalgia and chronic illness manage their symptoms with ease, so they never feel held back again! Click here for an application form and I would be happy to help you in your journey. You can also contact me at andrea@nopainallgain.ca or check out my website: www.nopainallgain.ca
