Still Wednesday in my time zone, so hah. Keeping this one short.
I binge ate today on sweets. It happens a lot less regularly than it used to, but I just put on a baggy shirt for the day and keep it moving. I don’t feel nearly as shameful about it as I used to, but then, if you look at me physically you likely wouldn’t know that I struggle with overeating. Maybe even some people would look at the amount that I eat and say: that’s not overeating. If it’s something that I think is too much for my body/isn’t something that I really want to eat, it’s overeating. Sometimes I still beat myself up for it, but I’m able to recognize the reasons for it happening and try to rejoice that it doesn’t happen more often than it does. This addictive/compulsive type of behavior I engage in makes my work with drug addicts much much easier. I’m able to see the connections: when I start, it’s difficult to stop, and I feel like the whole day is screwed, so why not go hog wild? Bring on the ice cream! (Oh, believe me, I did). There’s all sorts of reasons for it. Momentary comfort, getting me so full I’ll fall asleep, punishing myself, making myself “unattractive” so I won’t have to worry about relationships, and on and on and on. All of which aren’t healthy or rational. If you struggle with binge eating
- DO NOT go on a restrictive diet. It’ll likely make things worse.
- Try to practice mindful eating. Notice your hunger cues. If you’re like me, you’re probably not in tune with them and wait until you’re starving with a headache until you eat. Don’t do that. Eat small healthy snacks throughout the day.
- Drink enough water. Coffee/tea do not count.
- If you know you’re stressed out, exercise if you can. I’m much less likely to binge if I’ve exercised earlier that day for some reason. I think my metabolism is up and I feel better about myself. Of course there are times, like today, when I was stressed, binge ate, exercised, then binge ate after. Bad cycle. Do not punish yourself with exercise if you overate. Know the difference. Do it only if you want to, genuinely. Also try reflectively looking at your behaviors that day and what led you to seek outside comfort/act out/get out of your head. All addictive behavior works toward that purpose, so just because your chosen behavior is eating, that does not mean it’s shameful. Don’t let anyone tell you otherwise.
- Recognize your stressors and triggers as well as what binge eating/overeating does for you. Can you get that comfort another way?
** If you have a full blown food addiction, these tips may help, but you’ll likely need more support. I can maybe do another post on that later on, but hopefully these tips provided some useful info.