Fitness Minutes: (13,637)
246 12/1/12 10:28 P
Slimmerkiwi had some great advice. I would also like to add that you should get rid of those foods that you tend to overate. For me, if they are not in the house, I cannot eat them. Otherwise, it seems like those foods "whisper" to me and I cannot stop myself until I have finished them off!
Fitness Minutes: (289,738)
12/1/12 6:34 A
If you find yourself binge eating on certain days, what is it about those days that is causing you to binge ? Are you stressed out at work, home or school ? I'm a firm believer that stress is a neglected aspect of weight gain. If a person can reduce their stress, they'd automatically reduce their waistline. So, think about what happens on those days that might be causing you to binge.
Also, what are you eating on those days ? Are you eating enough ? One reason many people end up binging later in the day is because they are not eating enough during the day. As a result, they end up hungry later. So, one thing to consider is whether or not you're eating enough healthy foods on days that you binge. Are you eating foods that are high in fiber ? Foods that are high in fiber help keep us full for longer. Do make sure you're eating plenty of high fiber foods as well as a bit of protein.
Are you drinking enough water ? some times, hunger isn't really hunger but a manifestation of thirst. The next time you feel like having a cookie, try having a big glass of water because you may really be thirsty.
Have you read any of the great Spark articles on emotional eating ? If you find you're binging because you're stressed out, bored, angry, etc... try reading some of the spark articles. they have great techniques which can help stop a binge or at least minimize it.
Fitness Minutes: (112,042)
46,222 12/1/12 6:31 A
Unlocking the door as to why we binge is probably one of the toughest parts of the journey.
First of all recognize that many times we are led to a binge because physiologically we allowed ourselves to get too hungry therefore as the old saying goes when we are exposed to food, many times "our eyes are bigger than our stomachs."
Secondly, you must really decide if you are truly hungry, or if you are eating out of stress, boredom, because you are tired or lonely, etc, etc. This is honing in on what I call, "the why we do, what we do, when we do it" scenario. This is where keeping a journal is a VERY helpful tool as it will help you see if there is a pattern with your bingeing.
Thirdly, know that when we continually deprive ourselves or make certain foods off limits, many times this draws us even more so to them. There are no 'good' foods or 'bad' foods, just choices. But if you allow yourself to occasionally have them (this is where planning is key), they no longer carry the stigma of thinking this will be it. And of course for me that meant I was less then perfect, therefore I would allow guilt to move, therefore I would abandon my plan until I was ready to try to lose weight again...no more.
Lastly, know that you are in full control over the food. In other words, food does not have control over us unless we allow it to.
I hope this helps!
Fitness Minutes: (41,029)
26,411 12/1/12 1:35 A
I weigh all of my food for increased accuracy and enter it all into the Nutrition Tracker. That has helped me to stay focused, which in turn allowed me to tweak my intake as and when necessary, and that in turn has helped me to reach my goal.
I DO understand, however, that this isn't for everyone. If you find that you aren't able to use the tracker, down-size your dinner plate and pay attention to portion sizes. Also pay attention to WHAT you eat. i.e. use the guide of 1/4 lean protein, 1/4 starchy vegetable, brown rice or wholegrain pasta, and the balance with a rainbow of vegetables. Go careful on the sauces, and instead use herbs to get your extra flavours.
I would suggest that you DO keep a diary of what you eat and when, because it COULD be that the binging is a result of too much processed food and not enough healthy stuff. It may ALSO be the result of unresolved stress. You need to sit and have a wee think about what is going on around you because only then can you properly get this recipe for your healthy lifestyle journey right!
The unfortunate thing is that we are the only ones who can do this. Also it is unfortunate that we can't get there in the blink of an eye. We MUST take the first step, and work through to the middle before we can reach our goals. For some it takes longer than others. I had the resolve to stick to my goal, stick to my plan and arrived ..... bit I STILL weigh all of my food and enter it into the tracker to make sure that I don't regress!
Good luck for finding whatever it is that will get you that motivation and on course again!
I have noticed as of lately I binge eat certain days uncontrollably. I used to stress myself out by tracking my food all of the time, so i stopped. In return, I began to eat whenever I felt like it, but was not as stressed. Ever since thanksgiving, I have been binge eating (oh hello 7 cookies). It is unhealthy and I do not want to gain back the weight I have lost. Please please help me!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.