Binge eating

A couple of run-ins at work this week triggered some binges. Although being honest with myself, I was in that mindset already. It’s been like this since the spring so I want to remind myself of some of the advice I’ve been given.

  • Plan a meals for the week. Write a shopping list and stick to it.
  • Include some lighter things like soup, smoothies, poached eggs.
  • Give up sugar and carbs for a few days and know that the cravings for those things will pass.
  • Don’t eat in my car.
  • Don’t carry money so I can’t stop and buy food on the way home.
  • Don’t have sweet things in the house.
  • Remember that the urge to binge is like a wave and will pass.
  • Remember how much better I felt a couple of weeks ago after talking to a friend and my mum about how I was feeling. I came home and no longer had the desire to eat the all food I’d already bought.
  • Taking action can change feelings.
  • Find something else to get engrossed in. I am drawn to creative things and just have to find the right thing.
  • Exercise four or five times a week.
  • Get outside – don’t hibernate after work – it’s not healthy to do it everyday, even if it feels nourishing – it’s a trap!
  • Eat protein with every meal so I’m not physically hungry.
  • Weigh myself once a week on the same day.
  • Keep a food diary – just keeping track of what I’m eating rather than tracking calories as well.
  • Remember the days when I make myself feel sick – nothing has been satisfied. The food doesn’t keep it’s promise and often wasn’t even that nice or as good as I’d imagined it would be.
  • Once I slip, get back on my routine ASAP – don’t write-off the whole day or week.
  • Clean my teeth after meals or when I get home.
  • Don’t cut anything out – balance.
  • Remind myself I can always have it later.Delay the binge by 5, 10, 20 minutes. Interrupt the process.
  • Ditch the all-or-nothing, black or white thinking. Practice psychological flexibility.
  • Ask myself, does this behaviour lead me closer to where I want to be?