I resolved in my last blog to determine what led to the mental shift to maintenance mode. Determine it I did, and what better time to put it down into words than following a relapse with bingeing?
There are several factors that contributed to the shift and which sustained it for its duration, but they're really secondary to the key difference:
**Lack of food**
It's amazing the mental change I underwent with: 1) the elimination of binge foods into my environment in particular; 2) scarcity of food in general; 3) complete lack of money to buy more food; 4) uncertainty as to when there would be money to buy more food.
Sounds like it would be stressful, right? It was to a degree, but mostly it was a godsend, because it forced me to exercise moderation and mindfulness.
As this is a factor out of the realm of my control, I suppose I'm left working with the other factors:
1. Mental toughness coaching, courtesy of FatLoser.com
2. Read & work through "The Solution" by Laurel Mellin, a workbook addressing the psychological, physical, and lifestyle causes of weight problems, available
3. Learn new/different ways of "how to stop bingeing." The concept of developing a "pause button" was especially helpful.
4. Regularly role play use of adaptive coping skills when I'm feeling invulnerable: imagine I'm on the verge of bingeing and use stopwatch to practice emotion regulation in 2 minute intervals. Use emergency box, "50 Ways to Soothe Yourself Without Food" ( www.amazon.com/Ways-Soot
), positive affirmation cards.
5. Foster motivation daily. Read blogs, my motivation journal, positive affirmation cards, Transcendentalism quotes, excerpts from "The Alchemist"; watch "The Last Lecture" ( www.youtube.com/watch?v=
); listen/read lyrics to uplifting/inspiring music.
My binge-free streak this time lasted 11 "full days" (that is, from the time I awoke until I fell asleep), 12 days from binge-to-binge. Now I start anew, feeling vulnerable, on the approach of the most temptation-laden holiday of the year, replete with a surplus of food.
P.S. Getting my body fat measured on Monday really threw me for a head trip and actually triggered emotional eating. My weight at time of measurement was 2 lbs higher than when I'd last weighed myself at home, and my bf % had increased 0.6% from my last measurement. Granted -- I don't hold much stock in bioelectrical impedance; and I know weight fluctuates daily and varies from scale to scale because of calibration differences. Given the fact that I can see and feel physical indications of weight loss, the numbers themselves *shouldn't* have set me off. Yet they did, underscoring my assertion that it's wise for me to limit the frequency of my weigh-ins.