Have you ever refused to keep certain foods in your house because you can’t control yourself?
Worried you'll binge if you keep it in the house?
Feeling out of control around certain foods or during certain times of day is often the result of
TOO MUCH CONTROL earlier in the day or around that "trigger food."
Bingeing can result from a few different scenarios:
One is physiological or restriction based - not eating enough or eliminating food groups can drive this one.
Another is emotional based - a feeling, thought or habit drives a binge.
Learning WHY you're doing what you're doing is key to learning from and potentially
changing the behavior.
For example, on the emotional side, it may be you avoiding a negative emotion or numbing out.
It could be to have an escape from reality. It may be to calm you down or help you avoid a part
of your day you dislike.
When you get to the bottom of the "why" the next step for you can be clearer.
What can you do about it?
Stop avoiding the food. Include it in balanced meals. Have it available
Eat enough food throughout the day.
Break out of “all or nothing” mentality. A gray area exists.
BE CONSISTENT with allll the above and be patient with yourself.
Binges may still happen.
Nobody is perfect and the most important part is really what you do after a binge.
What should you do after a binge?
Give yourself compassion - be kind!
Treat yourself the same way you would treat a friend. What would you tell her?
Know that this feeling is temporary and will pass.
Return to usual eating - you don’t need to compensate or restrict
It’s time to stop beating yourself up for past mistakes.
Yes, including a binge that just happened.
A great way to work on this is through affirmations. We all have pathways in our brains that
create automatic responses - like pulling your hand away from a hot pan or slamming on the
brakes while you're driving.
If you are constantly thinking negatively about your body and food, you are enhancing that
pathway that allows yourself to beat yourself up about food and your body. Think of how strong
that pathway could be after years of this.
Affirmations can create pathways to help you think more positively and have self-compassion.
Try using these after a binge:
I am doing the best I can and that is enough.
A binge doesn’t define my progress in recovery.
My body needs care even when I don’t feel great.
The more you use affirmations, the easier it gets!
Also remember: Binge eating is NOT a lack of willpower.
Take a minute and let that sink in.😊
We do not binge because we aren’t disciplined enough. It’s not a weakness.
Binge eating IS a biological response. It is actually often the result of being “disciplined”.
Periods of extreme discipline and willpower do lead to overeating and bingeing.
If you want an easy way to save yourself after a binge, check out these Body Acceptance & Food Freedom Mantra Cards. They're like having a pocket-sized stash of words of affirmation and body positivity!
You are strong! And if you're considering recovery, you are worth it.