Live Healthy & Happy
published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.
Register for a free SparkPeople account & make losing weight easier!
Getting Started Guide
Dining Out Guide
Motivation to Move
Strength & Toning
Get Back on Track
Health & Wellness
Health & Wellness Options:
Cold & Flu
High Blood Pressure
Irritable Bowel Syndrome (IBS)
Pregnancy & Postpartum
Lifestyle Center Options:
Beauty & Style
The SparkPeople Blog
Fitness & Apparel
Access hundreds of thousands of recipes that are healthy and easy to make. Get full nutrition info for every recipe and track with one click!
Today's Featured Recipe:
20-Minute Chicken Parmesan RECIPE
Join Now for Free!
Getting Started Guide
Site Tour Videos
Frequently Asked Questions
Member Comments for the Article:
10 Ways to Stop Binge Eating in Its Tracks
How to Prevent a Binge and Regain Control
Leave a Comment
Return to Article
After years of trial-and-error my conclusion is that some people are so sensitive to the addictive aspects of for example sugar, that they can NOT have 'just one small bowl' of ice cream each day because even a small amount will lead to very strong cravings and a struggle to resist them, and then to bingeing when the battle is lost.
I think it's important to realize that there is no 'one-size-fits-all' answer if it's about these issues.
Its tough to come back from a binge.
I agree that for some, binging is tantamount to "food therapy" (like "shopping therapy"), something I know I've done in the past. As the article stated, remaining "present" during a meal is very important, I slow down and ensure I'm not only nourishing my body but savoring the items I love. "Small amounts of sweets or high starchy foods over time are more likely to keep those cravings at bay and help prevent the cycle of binge eating and guilt." I'm no longer practicing abstinence with sweets but rather, getting high-quality items which satisfy those cravings and eating them in moderation. Current love: Enlightened Sea Salt Caramel ice cream bars - 1.5 g of fat, 5 g of sugar. Portioned appropriately so I don't need to worry about weighing/measuring and rich!
This article doesn't really deal with either the emotional (compulsive) component of some binges (which it does acknowledge halfway down on page 2, finally, or #7 on page 3...or as a footnote before the references at the bottom of page 3) NOR do some of the 'after a binge' suggestions (smaller bowls??) really relate to the 'AFTER' part in the title.
There *are* some post-binge tips, but this article was written-2011-before Binge Eating Disorder was as accepted a condition as it is, 6 years later, even though it is acknowledged, obliquely, in that note.
Keeping things balanced is the key. I have trigger foods that I absolutely must stay away from because they pull me off track when I touch them or try to sample them in moderation.
After I've overindulged on sugery stuff and I continue to feel the pull, I eat a massive amount of veggies until my body has rebalanced. Contrary to one of the comments, I think that 'binging' is NOT an emotional issue only; I think that when we don't feed our bodies correctly as far as balanced nutrition, we are more likely to have cravings.
Now that I'm on a low carb diet (I still get to eat fruits), my hunger has reduced. That won't help emotionally induced binging, but it's helped me.
Hard as it may be to avoid a binge, it's easier than bouncing back. I always recite that to myself when the urge hits.
Lots of good pointers..sometimes I learn lots more from the comments..the article opens up a line of conversation that is beneficial..we are all different and we need to find the key that opens the door. Spark is a great tool and love to hear the sucesses.
This is something that most people battlING weight have an issue with from time to time.
I agree with m6ahy, having I os something I am addicted to, like chips, is too much.
Leave a comment
to leave a comment.