Monday, January 07, 2013
There is a topic on the Team Forum "Living Binge Free" called "What did you think to do today instead of giving in?" - I've been following all the posts on this topic and adding my own experiences for several months now. I thought I would take a little time to compile some of the wonderful alternatives people have shared when they've been tempted to overeat.
SURRENDER21: today I bought a new mini-journal for 2013 to keep track of my emotions and eating.
IGOSSELS: used pockethungercoach.com
CANDO20k: I was sooooooooooo tired of not trusting myself. I keep changing all my self-talk into positives.e.g."I totally know i can do this! No problem!" Highly recommended!
FEB_SHOWERS16: I read my daughters a children's book and now I'm about to read a mommy's book and drink some chamomile tea.
NDTEACHER1: when tempted I'm going to turn to the Word instead of filling myself with calories, I'll fill my spiritual needs.
CARENMARLA: I've planned out my meals including snacks and I'll have a positive attitude
SONGBIRDPAULA: Thought about what I want to accomplish this year
GROTHKAT: I wanted to get seconds at breakfast and then again at lunch. I reminded myself that I would get my next meal and have one plate of any delicious food I wanted. Just reassuring myself that I will eat again helps.
2GETMOVING: Today instead of the cookies I walked a mile. I told myself if I still wanted them, after the walk I would have them. I felt stronger after and no need for the cookies.
SURRENDER21: this takes WORK. Concentration. Planning. You can't just wing it. Overcoming years of turning to food for emotional comfort and filler just can't be overcome without serious work.
VGDOLLY: Being on the boards and sharing your struggles are a positive. We are all in this together - 1 day at a time
VGDOLLY: Today I head to my 3rd social event this weekend. I made 5 phone calls till I found someone to talk to and commit to stick to my food plan. I'm bringing my HP [higher power] with me and the ability to realize that I only have to not eat compulsively today. How lucky I am.
JSANGSTER7: counting binge-free hours rather than days - that has worked so wonderfully today
OOLALA53: I reminded myself that I had promised to eat sweets only in company and also thought for a second about how crappy I would feel from eating more and from breaking my promise to myself. I also thought about how I can't wait until I never have the urge to binge to stop. Saying no in many situations builds my willpower
CAMAEL100: Made myself imagine exactly how I would feel after!
OOLALA53: Remembered that I promised myself not to eat sweets unless I share them with others.
SONGBIRDPAULA: Looked at some new clothing catalogs
SNAPDRAGON1231: I really had to white knuckle it Monday night, I almost said screw it I'll start tomorrow, then I told myself, I have to stick to it when it's hard and don't feel like it, or I will never get any where. I also have to keep reminding myself these urges don't usually last too long.
KATHARINEBRAY: I use self talk: "I want to lose weight, not gain." "This is how much I've lost, I don't want to go back."
CAMAEL100: Talked to myself!!! Didn't want to go back to day 1!
I_AM_FREE: I am reading the book "Made to Crave" and it taught me, instead in that moment choosing to feel deprived, FEEL EMPOWERED instead - It worked!
SNAPDRAGON1231: I just kept telling myself "no!". I looked at the clock to see how long it lasted [temptation to binge]. When I remembered to look at the clock again the whole thing lasted a little less than an hour. I can last an hour. I did say to myself "Go away Bingie, nobody likes you." So now I'm talking to my binges.
SURRENDER21: If I had calculated the calories FIRST I think I would have had the strength to resist that second donut. Sometimes it helps me to put a treat aside and say "I can have that tomorrow."
FEB_SHOWERS16: I was on the verge of binging this afternoon but I went for a walk instead, then drank LOTS of water and a cup of coffee
SANDHILLCRANES: At lunchtime I went to my Spark tracker page and checked that I was binge free today even though the day was only half over. Now I feel pressure not to binge because I will have to un-check it tomorrow if I do.
OOLALA53: Urges are uncomfortable, irritating, anxiety-provoking, stressful, and annoying, but let's be honest: that's ALL they are. We make it worse by telling ourselves the feelings are terrible, awful, and unbearable, that we're starving, that it's unfair or we shouldn't be having these urges, uncomfortable feelings, and thoughts, or that we're awful, stupid, lazy, weak, etc., for eating the food. Actually, that's the suffering. It's all our thoughts about it. In reality, we either have fake hunger urges or we are legitimately hungry, but neither one is a big deal. We ate before, we are going to eat again. No one is starving. Thinking like that is the suffering. We don't need to suffer, even if we are experiencing discomfort or pain. Accept that it's reasonable to desire food without eating it at the very second we think of it.