We need food to survive. It is something to be savored, enjoyed and thankful for. It can also cause great discomfort for some, especially when a loss of control is felt over food.
People who binge eat usually eat large amounts and to the point of discomfort. They feel like they can't stop eating. A binge may be considered eating more (like 7 cookies) or eating less (like 2 cookies), depending on the person. In general, binge eating can vary significantly from person to person. While one person may binge once in a while, for someone else, binge eating may be a daily occurrence. Occasional binge eating is not considered an eating disorder per se, but rather is classified under the broader meaning of "disordered eating" behaviors.
When experiencing binge eating behaviors, it will be greatly helpful to see your family doctor or dietitian for support.
Tips for achieving a balanced diet;
The following are some approaches that can help us create a more balanced relationship with food. Aim to implement these changes gradually, within your comfort level and while being kind to yourself.
1. Be aware of your word choices !
It's completely natural to feel like food helps calm our brains and calm our emotions. Our choice of words is extremely important when articulating the delicate relationship between our emotions and our food choices. The goal is to try to notice ourselves saying things like:
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"Before every exam I can't help myself: I eat a bag of chips."
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"Whenever my wife and I fight, I turn to food."
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"I am so tired that I feel like I have no willpower."
When we express the relationship between our stressors and the food we binge, we begin to reinforce this relationship in our minds. The ego comes into play and it is easy to identify the ego when we find ourselves using “I am” statements. For example "I'm someone who can't stop myself" or "I'm someone who eats a tub of ice cream when I'm stressed."
The thing about the ego is that it doesn't like to be proven wrong. So much so that even if we are given the option to skip the binge eating behavior, we may still not skip it. This is because we have defined ourselves as someone who overeats every time.
It becomes difficult to break out of a cycle that we strongly believe is right, even if we actually want the behavior to end.
It takes time, consistency, and a true belief that the past can be a behavior. It helps to know that there is no one-size-fits-all approach to overcoming binge eating tendencies. What works for one person may not work for everyone. Use the tips and strategies in this article, whatever works best for you.
2. Be careful about emotional eating!
If we eat when we are tired, we may find that there is not enough food to fill the void created by our emotions. Does this mean we shouldn't eat at all when we're sad? No it is not. We may have a way of life that makes us sad at the moment, and it is completely normal. It's okay to enjoy soothing foods at times like these, but it's important to be careful when such behavior continues.
What can help is allowing ourselves to enjoy treats and comforting foods while we're in a good mood and positive state of mind. This helps break down the association we may have created between a particular food and a particular emotion. Before enjoying any treat, we can ask ourselves if we really want to have it. If not, maybe we're in a different mood. Self-control may seem strange at first, but it is a way to pay attention to our eating behaviors.
3. Separate yourself from your inner voice!
Our evil twin is the voice inside us that tells us what to do and what not to do. Some of us may have one evil twin, some of us may have two, some may even have all three:
Our strict side: "Don't eat that cookie. You're on a diet and this plan It doesn't fit the moment!"
Extreme side of us : "well you already messed up and ate 2 cookies already so you can finish the whole box now. We start again tomorrow!"
Our encouraging side : "Have you studied a little? Well done! Now you deserve that second slice of cake."
We can start listening to this dialogue in our heads and identify when another part of us is speaking. After all, it's not always us who are speaking.
When we realize that talking is our “bad side,” we can start repeating the word “feed” in our head. We ask ourselves, “Is this feeding my mind, my body, or my soul?” By doing this, we may realize that eating a box of cookies does not feed our mental state. . But equally, restricting is not nutritious. Especially when we're in a good mood and a cookie is something we want to enjoy and can actually enjoy.
4. You shouldn't "make" yourself!!
When we use the word “should,” there is resistance and guilt that gets in the way when we don’t follow through on the word “should.” “Should” sometimes causes us to rebel—it is the inner child that doesn’t like to be told what to do. We may end up doing the exact opposite, making us feel guilty or inadequate. Instead of saying "should", we can benefit greatly from saying "may".
By saying "can," we give ourselves the option to choose which option nourishes us more.
Instead of saying "I shouldn't eat the cookie," it becomes "If I'm in the mood, I can have the cookie." The answer may be no, in which case we would prefer not to eat the cookie. Or the answer is, "Yes! I would feel nourished if I ate this right now. It will make me happy and I'm really excited about it." If we choose yes, we can allow ourselves to enjoy it and honor ourselves for tuning into our true desires without sabotaging ourselves.
5. Talk to someone!
Telling someone we have a tendency to binge can be a scary thought, but the right support can make all the difference. Know that you can trust and believe that you will understand. Find someone you like. We also strongly encourage you to see a dietitian for reliable support. Share your feelings about the issue and why you think you're doing it, what your triggers are, and what support you might need. Sometimes, the simple process of talking can help us reduce the burden and gain clarity. When we paint a clearer picture for ourselves, it can be easier to be on the path to gaining power and self-control around food.
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