Over the last couple of months I have decided to work on my issues with food. One of my biggest issues is binge eating. Since starting this journey I have learned a lot of ways to avoid binges. I decided to put this guide together to help all of you!
I live in Ohio and they recently announced a statewide quarantine in response to the corona virus. Staying at home can be bad for binges. You get bored so you turn to food because you think that will help. I hope this guide helps.
Before we begin…
It’s important to define what I mean by binge. When I say binge I mean eating food you are not hungry for. That could mean finishing your plate even though you’re full, reaching for food when you’re not hungry, and eating uncontrollably.
Ask yourself: Am I hungry?
This may seem like a stupid question, but if you really think about it you eat when you aren’t hungry all the time. So one thing you can do to avoid binging is ask this question anytime you reach for food. If you are hungry, go ahead and eat. The important thing is to keep asking this question as you eat so you can stop when you are full. If you aren’t hungry, don’t eat. Ask yourself why you are reaching for food and solve that problem with something other than food.
Solve the Real Problem
This one goes along with asking yourself if you are hungry. Most of the time if I’m not hungry and I’m reaching for food it’s because I’m bored, sad, or angry.
If you’re bored find something to do.
If you’re sad find something to take your mind off food.
If you’re angry find an outlet to release the anger.
Find Something to Do
If you are reaching for food but not hungry you are less likely to eat if you find something else to do. The reason I started this blog is because of my issues with binging. I realized I needed to find something I enjoy, and wellness blogging was what I found. You can also try exercise or finding something else you love to do. As I said above one of the biggest reasons for eating when not hungry is that you are bored. Finding something to do will solve that problem so you won’t be reaching for food.
Don’t keep “Binge Food” at home
By “Binge Food” I mean the foods you tend to eat when you aren’t hungry or the foods you tend to eat way too much of. I stopped buying chips because I realized if I have them at home I may just eat the whole bag. By leaving “Binge Foods” off of your grocery list you make it harder to binge. You are less likely to binge on chips if you don’t have them at home. By the time you go to the store and buy chips to binge on you’ve had time to think about what is leading you to binge on chips and you won’t feel the need to binge on them anymore.
Hold Yourself Accountable
When you let other people know what your goals are you are more likely to follow through. One of my biggest fears is failure. If others don’t know what I am setting out to do, I am less afraid of failure. So it is important to keep others up to date on your progress. This is one of the reasons I started this blog. I wanted to share my struggles and successes/failures with others so that I could hold myself accountable. It’s always nice to share with others that I succeeded at the goals I set for myself.
Allow some Indulgence
This may seem counter intuitive to what we are trying to accomplish, but bear with me. If you allow yourself a treat daily you are less likely to break down and binge on that indulgence. If I avoid indulgences for too long I am very likely to break down and eat way too many sweets at once. Deprivation is never a good thing. It feels good to treat yourself. When you do treat yourself and allow indulgence you feel good because you ate healthy but you also ate something indulgent without falling off track. I like to allow one indulgence a day.
Finally, the most important part: FORGIVE YOURSELF! Especially at the beginning, odds are that you are going to break down and have binges. It’s important to forgive yourself and move forward with a positive mindset. If you don’t forgive yourself you are more likely to binge even more because you won’t believe that you can do better. Eventually not binging will become habit, but until then you need to forgive any binges you do have.