Battling Binge!
What is Binge Eating Disorder?
Okay, So were ALL human, well I hope so. We all eat and sometimes we overeat. How many times can you remember taking a second serving at Thanksgiving, or Dinner? Maybe even a third….Well it’s normal. Self control sometimes goes M.I.A (missing in action) This may seem like binge eating, but it’s definitely not the same as Binge Eating Disorder.
If you Eat until you are full and have no control over what you are putting in your mouth until you are painfully full several times a week or maybe even daily, this is a sign of binge eating disorder. The binge episodes usually put you in a state of guilt and shame. After a binge or even during a binge you may keep telling yourself “I’m going to stop tomorrow” , or “I’ll go on a diet for the next couple weeks” but most likely you will end up over eating again because your body will be deprived and the temptations will be to hard to fight off because it is psychological. It’s a scary cycle and can be deadly.
Of course feeling out of control when you are eating is a huge sign of B.E.D. but here are some more!
- Eating faster than a normal person would.
- Feeling painfully stuffed and continuing to eat.
- Being content and not hungry at all but unable to control the urge to eat and eat.
- Eating alone because of the embarrassment
- After eating feeling guilty and out of control
- Depression related to eating.
- Binge episodes without purging, starving or use of laxatives.
If these symptoms happen a couple times per week over a couple months then you should see a doctor about the issue of binge eating disorder.
Health Risks of Binge Eating
Well it’s obvious that binge eating will lead to obesity but there are also other deadly paths it can lead you on.
- Type 2 diabetes
- Heart disease, high blood pressure and high cholesterol
- Cancer
- Gallbladder conditions
- Difficulty breathing
- Lessened mobility
- Cardiac arrest
- Depression
Stop Starving Yourself
Starving yourself is one of the BIGGEST causes of binge eating. If you starve yoruself after a binge thinking it will make up for what you just ate, you are WRONGO!
Starving will make you INSANELY HUNGRY!
I’m not sure about you but when I let myself get severely hungry I let myself think that I can eat whatever I want and how much of it that I want. So It could lead to a binge binge binge!
So when you binge, go to your normal eating habbit ASAP, if you are hungry EAT, just don’t over eat.
If you binged right before you went to bed don’t skip breakfast, give yourself a healthy nutritious breakfast. Most likely your binges could have been caused by skipping your AM meal!
Make sure you stick to foods that are cleansers. This will help you feel less bloated and fresh:
- Vegetables
- Fruits
- Beans
- Fiber Rich Foods
- Lean Meats or Fish
Don’t punish yourself with starvation , it will turn into a cycle and eventually you will be punishing yourself as you binge and as you deprive.
We all make mistakes , but don’t punish your body for it.
Forgive and Forget
There is no healthy way of “Making Up” for you binge, because if you think its okay to “Make Up” then you will most likely binge again thinking you will “Make Up” for it later.
Understand that you made your mistake. Try to remember what caused it, fix it, forgive it and forget it.
We ALL make mistakes but if we dwell on them they can become obsessive and continuous.
Send those emotions for a ride.
After a binge, try not to fall asleep or lay down. Face what you just did and get rid of those emotions instead of letting them fester in your body.
Go for a walk, grab an Ipod and get your mind off of food. Listen to music that remind you of good memories. ( I like to listen to Spice Girls, it brings me memories from when I was a little girl and dancing around with the neighbors!, I was ALWAYS sporty spice)
If you let yourself continue to be sad, frustrated and regretful then you will feel hopeless and let yourself give up. Binge eating is a sign of giving up.
By the way it’s okay to cry! Sometimes I feel so broken I sit down and cry my eyes out to my Mom like a little kid and it usually ends up with a laugh, and I feel 100% better. Crying is the start to moving on.
Also Endoprhins help you conquor the bad emtions.
How do you get Endorphin’s?!… Haven’t you seen Legally Blonde “Exercise gives you Endorphin’s, Endorphin’s make you happy, and happy people just don’t kill their husbands”!-Elle Woods.
- Try Zumba! (Unless you are crazy full that could get ugly)
- Streching
- Yoga
- Swimming
- Bowling
- Go to a park and just Swing!!
Detoxing.
After eating so many empty calories like Sugar, Saturated Sugars, Sodium, Etc…it’s good for your mind and body to receive a cleanse. A NATURAL CLEANSE.
After your walk, or endorphin’s encounter relax.
Grab a nice book, Create a Classical Playlist, Make a Warm Pot of Tea, Make some Bubbles and Hop in the bath or take a hot shower. Even Chatting on the phone to a bestie can be relaxing, just don’t drop the phone in the bath, then you’ll have more to worry about!
Prevention List
Note what you will do for starting over.
- Bathing
- Walking
- Brushing hair
- putting on make up
- calling a friend
- watching a movie
Write down your emotions. If you let yourself read your feelings and thoughts from a previous binge it may prevent you in the middle of one. Keep your words somewhere near you at all times, even if its on a cell phone background or hanging in your bed room or on your fridge or in the food cabinet.
Don’t Start Tomorrow, Start NOW!
Binge eating tons of sugary foods leads you to more sugary cravings, it can take about a week to overcome these cravings.
We all hate to waste, but in this case it’s necessary. Get rid of the sugary foods in your house, and if you live with your parents ask them to hide them. You could give the sugary candy away but I don’t recommend encouraging others to eat your unhealthy foods.
If your family or friends know about your binge episodes they should understand the importance of hiding these foods. If they don’t know it may be important to inform them and explain the dangers. The support of your family and friends is CRUCIAL in overcoming B.E.D.
Make sure you give yourself the sugars your body needs, the sugars that come from fruits, Greek yogurts, and other healthy foods. Grabbing sugars from sweets is a bad idea!
Find Comfort
Lots of binge eating is caused from feeling alone and depressed.
Grab your family or Grab your friends to find comfort and compassion. Don’t punish yourself even more by being alone.
Sometimes hanging out with you pets can make you find happiness!
Don’t lay around in bed
When I want to distance myself or hide my feelings from the world I run to my bed! It’s easy to use the excuse “I’m SO TIRED” Don’t distance yourself friends and family can help you become yourself again. Don’t hide your emotions because they will just get bigger and bigger. There are also tons of online forums that can help you relate with others and find compassion. Learn ways to cope through their experiences.
When you’re ready, examine what happened.
Binges are fabulous learning opportunities. Try and examine what was going on: how were you feeling beforehand? What thoughts were running through your head? What expectations or should ran the show? Write about the event and see if you can make sense of it. This can help you prepare for the next time.
Put on your favorite outfit! If you are happy with the way you look you most likely will remember why you don’t want the extra piece of cake sitting in the kitchen.
EXERCISE!
If you feel like you are about to have a binge episode go for a run or a walk , after burning off calories you might feel a stronger control over your appetite. I would go for a walk or run outside the house or at a gym.
CALL YOUR EMERGENCY CONTACT!
Try to have one person who knows about your binge episodes to call when you are feeling a binge. Have them come stop you from binging or talk you out of it. It helps to tell someone.
Don’t take the first bite!
If you know it’s a trigger food then choose something else if you arnt strong enough to control a binge. Most likely you won’t be able to stop after the first bite.
Out of site, Out of Mind!
Keep your trigger foods out of your house and out of site!!
Don’t torture yourself with movies about food! Stay away from appetizing magazines and commercials!
Depression plays a huge role in eating habits. If you are feeling depression continuously or suffer from severe anxiety a doctor will help you and take control of you binge disorder.
Ever Feel Like Nighttime is when you lose all control!?
Here are some ways to stop it!
Get in the habit of enjoying a hot cup of decaffeinated tea at night. Tea comes in so many great flavors that you’ll never be bored. In the warmer months, have a glass of iced tea instead.
Many people snack at night because they’re bored. Keep your evenings interesting, and you’ll find it easier to refrain from mindless snacking. Take a night class, plan an evening exercise session, find a new and interesting book or hobby, etc.
If you’ve gotten into the habit of eating in front of the television, vow to eat only in the kitchen and only drink no-calorie beverages while watching TV. Or limit your TV eating to fruits and vegetables. Occupy your hands in other ways — ride a stationary bike, do exercises with an exercise ball, take up knitting, pay bills, or write notes to friends.
Because evening meals and snacks tend to be the highest in fat, it’s especially important to make healthy food choices at this time. Go for foods that are rich in nutrients, high in fiber, and balanced with some lean protein and a little bit of “better” fat (like olive or canola oil, avocado, or nuts).
Though you don’t want to eat too many calories at dinner, for some people, a small dinner could lead to a late-night snacking tailspin. Eat a balanced, high-fiber dinner. If you get hungry later, enjoy a smart and satisfying evening snack like low-fat yogurt with a sprinkle of whole-grain cereal, fruit with a few slices of cheese, or whole-grain cereal with almond milk.
Have a balanced, higher-fiber lunch and afternoon snack to help avoid overeating at dinner.
People who eat small, frequent meals tend to eat fewer total calories and fat grams than those who eat larger meals less often. Try eating small, frequent meals to see if it improves the way you eat and feel.
If you’re in the habit of finishing your day with dessert, try having a mini-portion. The first few bites of a food always taste the best, anyway. Experts say a petite portion is more likely to satisfy if you choose a dessert you truly enjoy, take your time and savor every bite, and accompany your treat with a cup of hot coffee or tea
Much of late night eating after dinner can be avoided by hiding the junk food. Put foods that you’re prone to eat late at night out of sight. Better yet, don’t buy junk food at all, though this may not be possible if you have kids.
Suck on sugar free hard candy. Most hard candy have only a few calories and they give you the satisfaction of snacking. Sugar Free Suckers are the best choice.
Some people have great success by simply brushing their teeth late at night. This method has been known to curb late night eating for many people.
To stop night eating, treat the anxiety that you are feeling. Even small amounts of anxiety and stress can increase night eating. The more you worry, the more you will have the urge to eat to decrease the feeling of anxiety.
You may not even know that you are anxious. If you know that you feel anxious, you may not connect the night eating with your anxiety and stress.
Exercise early in the day – even if it’s only taking a walk. Exercise reduces tension and anxiety, and helps your body release endorphins, the “feel good” chemicals in your body. You will have more energy and feel better for the entire day. You’ll also have much more energy to ward off night eating.
Eating in Secret
Eating alone is often due to feelings of embarrassment that may come from eating so much food in such a short period. Someone who binge-eats is very careful to hide the problem from others out of shame and guilt over the behavior. For those with binge eating disorder, it’s quite common for the eating episode to take place while in the car driving, at home alone or at night when no one else is around.
Remember this for the next binge!!
Never eat in rush
Never Eat While Depressed
Never Eat Under Stress
Never Eat in A Car
Enjoy Eating Healthy. Rewards Yourself for Eating Healthy
Eat and Chew your food slowly.
Before you feel like you are going to binge fill up on fruits and veggies!
Side Effects of Not Eating Enough Calories
Consuming calories is essential for the human body to function. Consuming too many calories can cause health problems, as can eating too few calories. Eating disorders, extreme diets and some medical conditions may cause a person not to consume enough calories. Medical treatment is needed in cases where malnutrition is causing health problems.
Heart Problems
When someone restricts their caloric intake for an extended period of time, malnutrition can occur. People who have an eating disorder, such as anorexia nervosa or bulimia nervosa, are at risk for becoming malnourished. People who severely restrict their calories have slower metabolisms because their body goes into starvation mode and slows the body’s functions to conserve energy. Frances Sizer and Eli Whitney write in “Nutrition and Concepts and Controversies” that people who are malnourished, the heart beats irregular or too quickly, the heart muscles can become thin and weak and the chambers of the heart decrease in size. As a result of malnutrition, heart attacks can occur.
Digestive Problems
When a person does not eat enough calories, the digestive tract can slow down to conserve energy. The digestive tract is responsible for breaking down food and drinks to the simplest form so that the body can use the nutrients to function. When a person isn’t consuming enough calories, the stomach empties slower and the lining of the intestinal tract can shrink. When a person does eat, the digestive tract has been damaged so severely that it cannot properly digest food. The pancreas produces digestive enzymes more slowly and the person may experience diarrhea. Diarrhea only makes the problem worse by dehydrating the person and depleting essential vitamins and nutrients.
Anemia
People who are restricting calories can develop anemia. Anemia occurs when there are not enough red blood cells in the body. Red blood cells are responsible for carrying oxygen to the organs and tissues of the body. According to MayoClinic.com, signs and symptoms of anemia can include fatigue, shortness of breath, pale skin, irregular or fast heartbeat, dizziness, cognitive problems, cold hands and feet and headache. At first people who are anemic may not have any signs or symptoms, but as the condition goes untreated, signs and symptoms worsen and become noticeable. Diets that lack vitamin B-12, folate and iron can cause anemia.
Bone Loss
Throughout life the bones go through a constant process of breaking down and replacing old bone. The diet must contain adequate amounts of all nutrients, especially calcium and vitamin D, for the bones to stay strong. When not enough calcium or vitamin D is consumed through diet, the body will take it from the bones. This causes the bones to be broken down faster than they are replaced, which makes them frail. When the bones lose too much strength, osteoporosis can develop. To reduce the risk of osteoporosis, the Winthrop-University Hospital recommends avoiding starvation diets. Given the role of diet, osteoporosis is not just an older person’s disease. Children, teenagers and athletes who severely restrict their diet are all at risk.
Restricting your calories is a number one cause of binge eating.
No one should feel guilty about putting food in their bodies. They should feel guilty for depriving there bodies of food. Here is a 20 week plan of how to increase your metabolism and calorie intake without loading on the pounds. It’s all about baby steps!
Many of you have been asking me how to increase your calories so you can be healthy again, but you are afraid of gaining the weight back. This plan will help you increase them slowly and keep your weight at a maintenance level, and it may even help you lose weight because there are lots of calorie shifting techniques involved. There are twenty weeks to raise your caolores by 1000. Some of you may only need to participate for 4 weeks or 2 weeks, it all depends on how many calories you have been restricting yourself by. When you finally get your calorie intake to where it needs to be you can start losing weight in the HEALTHY way! 
It’s IMPORTANT not to weight yourself during this process. You won’t be gaining weight but in your mind you will think you are. The scale can be discouraging Throw it out!! This week take it easy on exercising. Walk instead of run.
Your body may be lacking in tons of nutrients from depriving yourself! Make sure when adding calories this week it comes from Proteins and Calcium! Keep your workouts Mild!
Keep the proteins coming this week! Also introduce the banana to restore your potassium! You can Increase your exercise this week just keep it moderate!
Protein Protein Protein! Restore your body. Make sure the proteins you are eating are lean and LOW in fat and carbs. Dont forget to exercise! Keep it mild!
This week dont exercise everyday. Exercise Monday, Wednesday and Saturday. Lets boost your metabolism by tricking it. Important to eat fruits and Vegetables with your proteins!
This week lets add in some “GOOD CARBS” add some 100% whole grain to your breakfast, try some toast or oatmeal with some egg whites, and maybe eat the same thing for lunch! You can start adding cardio in this week.
Keep this week full of balanced meals. Treat yourself on Sunday with a low fat dessert! Maybe a Vanilla Ice cream!? Keep Active!
Lets introduce some important Fats in our diet this week! Add a tablespoon of Olive Oil to your meats or Salads. Keep eating vegetables and Fruits! Stay away from too many sweets this week and try to switch your exercise plan up. Instead of running and cardio try some strength training or yoga.
This week Eat lots of egg whites, Fish, vegetables, and whole grain foods. Stay away from too many sugars and starches. This week it’s important to start boosting that metabolism. Make sure to get an hour of exercise a day.
CONGRATS!!! YOU ARE HALFWAY DONE!This week start your breakfast off with a banana everyday with Greek yogurt. Focus on potassium and calcium. Protein is important as well. Fish and Vegetables would be the ideal dinner. Keep this week moderate in activity levels.
Introduce some new snacks in this week. Instead of eating just a plain apple, add a tablespoon of peanut butter.Enjoy a bowl of air popped popcorn with some low fat seasoning. Eat healthy throughout the day and give yourself a treat in the evening. If you have trouble treating yourself without binging tell someone to not let you in the kitchen after treating yourself because you will “pig out”. Exercise! Exercise! Exercise. Try exercising 30 minutes in the morning and after treating yourself in the evening go for a mild walk around the block. Sometimes I grab my treat and go walk with it to prevent myself from grabbing more.
Repeat the habits of week eleven but try adding in some more calcium and iron.
This week introduce a little bit more variety. Go out and have a healthy 400 calorie meal at a restaurant and eat smartly throughout the day. Boost up your workouts this week. That way you dont feel guilty or discourage with treating yourself.
Eat Frequently! Fruits! Vegetables! Lean Protein! Calcium! Small meals. Dont forget to exercise! Eat some Pudding as a way to treat your sweet cravings.
If you have reached week fifteen and you are not up to your calorie intake yet, then make sure you add in some protein and calcium this week. Your body has been deprived too long! Give it what it needs. This week Try to just walk, dont do anything too active.
This week eat balanced meals. three meals, two snacks. Keep active!
Balanced! Balanced! Balanced! Important to keep your nutrients up. Don’t eliminate Fats but try not to over due them. Dont forget to exercise.
YOU ARE ALMOST THERE!!! keep your meals balanced and introduce some desserts! Keep working out!
This week still keep it balanced, Cardio everyday! Dessert Every night followed by a thirty minute walk! Dont eat before bedtime!
CONGRATS! You made it! Don’t go back to restricting your calories if you want to lose weight. When you hit plateaus change your diet with the foods you eat! Not the amount!!! Increase your exercises! STAY HEALTHY!!!!!!
