Thursday, June 05, 2014
I was asked about this by a very dear Spark Friend, Gloria.
How I handle these times when I crave foods I know I will binge on or I'm going somewhere that I know that there will be binge triggers:
~I eat a bunch of healthy food before I let myself have the binge food, so I start off full. It's harder to fit that binge food in when you're full of the healthy stuff.
~I drink a ton of water to stay full and help keep me extra full while eating the binge food.
~I SAVE binges for OUT of the house only, at a restaurant usually! Than I box up half my meal when I have the strength, which is most times because I ask for the box with the meal and box it right away.
~NO binges in the house. If I'm going to eat something off menu, then I go get one from the store and bring it home. One can be a cupcake or a donut or a SMALL bag or chips... but that isn't a binge. I think of a binge as 1000 calories or more in a sitting by definition. But there is a technical definition of binge eating disorder I will give you in a moment.
~I eat foods that will make me binge, but only on rare occasions, so as not to push my buttons. It gives me more control over those foods. If I eat them when I really want them, I avoid the "I can never have them" deprivation feeling. If I avoid them when I just kind of want them, I avoid the extra pounds.
Here is a definition of that binge eating truly is by the Mayo Clinic:
You may have no obvious physical signs or symptoms when you have binge-eating disorder. You may be overweight or obese, or you may be at a normal weight. However, you likely have numerous behavioral and emotional signs and symptoms, such as:
Eating unusually large amounts of food
Eating even when you're full or not hungry
Eating rapidly during binge episodes
Eating until you're uncomfortably full
Frequently eating alone
Feeling that your eating behavior is out of control
Feeling depressed, disgusted, ashamed, guilty or upset about your eating
Experiencing depression and anxiety
Feeling isolated and having difficulty talking about your feelings
Frequently dieting, possibly without weight loss
Losing and gaining weight repeatedly, also called yo-yo dieting
After a binge, you may try to diet or eat normal meals. But restricting your eating may simply lead to more binge eating, creating a vicious cycle.