Because of how common I am finding that binge eating is and how it can affect people in so many ways (physically and psychologically), I thought I would post this little bit of research I have done on some strategies to try and help people finding themselves trapped in this cycle.
Binge eating is frequently eating
excessive amounts of food, often when not hungry. People often feel out of control and
powerless to stop. Binges represent a
distraction that allows a person to avoid the root of the problem. It is a coping strategy and similar to an
addiction. It feels comforting for a
brief moment, but then feelings of guilt, disgust, depression and self loathing
often follow.
Binge eating is often a viscous
cycle: eating to feel better, feeling even worse and then turning to food for
relief.
It is important to try and develop a
healthier relationship with food, meaning that alternative coping mechanisms
need to be sought to cope with the issues that food has previously been used to
deal with.
It is important to start eating for
health and nutrition. Healthy eating
involves eating balanced meals, choosing healthy foods when eating out and
making sure you get the right vitamins and minerals in your diet.
Some
strategies that may help:
1.
Manage Stress
One of the most important aspects of management is to
find alternate ways to manage stress and overwhelming feelings. Some options include exercising, meditation,
sensory relaxation, breathing exercises, taking up a new hobby and calling a
friend.
2.
Eat three meals a day plus healthy snacks
Stick to scheduled mealtimes, as skipping meals often
leads to binge eating later in the day.
3.
DO NOT DIET
The deprivation and hunger of strict dieting can
trigger food cravings and the urge to overeat.
Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat
until you feel content, not stuffed!
Avoid banning certain foods as this can make you crave them even more. Include them, in small, controlled amounts,
into your eating plan.
4.
Exercise
Exercise not only helps with weight loss in a healthy
way, but it also assists depression, improves overall health and reduces
stress. The natural mood boosting
effects of exercise can help put a stop to emotional eating!
5.
Fight Boredom
Instead of snacking when you’re bored, distract
yourself. Get out of the house. Go for a walk, go to the library, call a
friend, read a book or take up a hobby such as learning an instrument,
gardening or painting. Put a picture of someone who resembles your goal on the fridge and cupboard so you are reminded of what you are working toward every time you reach for a snack out of boredom.
6.
Get enough sleep
Being tired can cause you to eat more in an attempt to
boost your energy. Take a nap or go to bed earlier.
7.
Listen to your body
Learn to distinguish between physical and emotional
hunger. If you ate recently and don’t
have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass.
8.
Keep a food diary
Keep a diary
of when you binge eat. How were you
feeling? Were you hungry, tired, stressed, lonely, angry?? Had anything happened beforehand? What time of the day was it? Be honest and
open. Do not be ashamed. If you share this information, you can share
the emotions that go with it and we can deal with it together and devise
strategies to reduce how often it happens in the future.
9.
DO NOT SHOP HUNGRY!
BUY ONLY THE ITEMS ON YOUR LIST!
When
shopping, take and list and only buy items that you need. Do not keep tempting foods in your cupboard.
10.
Understand
that WEIGHT LOSS IS HARD!
Losing weight
and keeping it off is one of the hardest goals to achieve!! Sustainable results take time! Be proud of yourself every step of the way. It will be worth it in the long run.
Trying to
lose weight too quickly by eating too little or exercising for extremely long
periods is UNSUSTAINABLE! This is what leads to crashing and binge eating.
11.
FORGIVE
YOURSELF!
Do not punish
yourself for things you cannot change.
Nobody is perfect! Forgive
yourself and move on. Be proud of every
positive step you take, big or small. DO
NOT punish yourself or give up and binge more.... You have nothing to be
ashamed of.. you are human!
12. Get Help!
You are not alone! Call a friend! Binge eating is usually just a symptom of
something that is happening deeper down.
If this is happening often, or if you feel out of control, talk about
it. A psychologist could help you to deal with the underlying issues, can
perform behavioural therapy with you or may even be able to use strategies like
hypnosis. Cognitive behavioural therapy,
interpersonal psychotherapy ad dialectical behavioural therapy have all had
excellent results with binge eating.
Remember, we are all growing and
changing every day. Every step we make
toward health and happiness is one that is worthwhile!!
My mottos:
Life is a journey, not a
destination...Enjoy the ride!!!
This also applies to weight
loss. Learn as you go. Enjoy the changes that are happening in your
body. It is amazing how it can adapt and
grow and change to deal with the challenges you throw it.
Most of all, love the skin you're
in!!!!
Taken from: Helpguide.org at http://www.helpguide.org/mental/binge_eating_disorder.htm With a
little bit of knowledge from personal experience thrown in...
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