Happy Friday!
Talking about a sensitive topic today: Binge eating.
While there are plenty of folks that don’t suffer from this, it’s important to understand what it is regardless. If you do suffer from it, I do too, and I hope you find this newsletter helpful. Please don’t read further if it will send you down a spiral, and as always, consult your care team further if you need help.
WHAT IS BINGE EATING?
-Binge eating is an eating disorder, and eating disorders are MENTAL. They’re NOT about the food.
-Binge eating involves being unable to stop eating no matter how full you are, no matter what you’re consuming, no matter {insert here].
-Binge eating SUCKS!
WHAT BINGE EATING ISN’T:
-Overeating (going out to eat and consuming a larger meal than usual, plus courses, plus dessert, plus drinks, is not a binge. It’s just eating more than usual.)
-Addiction to specific foods (it’s more of an addiction to “behavior” hence the mental disorder connection)
-Binge eating doesn’t have a “look” or “size” requirement.
That is as far as I’ll go, as I am not a psychologist, but far too many people don’t grasp what it actually is.
A note about the image above, since the 90’s were a f*cking minefield of diet culture antics:
- Avoid calling yourself names!
- Maybe this was a binge for Cher, but my guess is she’s a chronic dieter given the comments on food and weight-loss is this movie. Cher was hungry. So Cher ate. Next!
There are many tactics that you can use to work through binging to either avoid or stop, however, sometimes it just happens. Here are some ways to handle it, from my perspective and education as a Nutrition + Mindset Coach. Please understand that given the mental aspect, speaking with a therapist is your best bet.
1. Know your “triggers” - it might take some time to figure this out but it’s crucial. Try to journal before and/or after binges come on. You might find that there are particular people, environments, and circumstances that create the perfect setting for an episode. Once you know them, you can either work on avoiding them, or finding healthier mechanisms to cope with them if they’re unavoidable. This will look different for everyone.
2. Try not to blame yourself or talk down to yourself when it happens. This can prolong the episode because you figure, “why bother?”. You do get to bother. Bother about moving on versus staying stuck in it.
3. Eat well at all of your meals. While one can still be full and binge, making sure that you’re properly nourished helps your brain. Our brains look for food (glucose in particular) and if you’re starving AND triggered, that can elevate the episode. So eat, and eat well.
4. If you’ve been triggered and you just intuitively know that you’re itching to cope with food, ask yourself how you’ll feel after the binge. Most of us that suffer from this know exactly how we’ll feel physically: bloated, tummy aches, racing heartbeat, anxious, nauseated, sleep deprived, low energy, and more. The binge lasts longer than the actual act, unfortunately. Knowing how you feel after, has the potential to stop you earlier. Dig into your physical feelings after. Know them, then do things that can help them.
5. Build a list of other comforting things that you can do besides binging. Things with your hands will help keep you occupied. Also, a reminder that this isn’t a tip to avoid eating all together. This is a tip to avoid or shorten a binge episode. Breathe. Do something else. See how you feel.
5. Talk to someone (a professional) about it.
Have a great weekend!
Kristen
DISCLAIMER: Please consult with your doctor before starting any general fitness, nutrition, or wellness program or tip. This newsletter is NOT a substitution for professional, medical, therapeutic, or mental health consultation, diagnosis, and/or treatment. This newsletter is for informational, educational, and entertainment purposes only. It includes science-based/general guidelines, and is NOT personalized advice or training. These are just suggestions, If you try anything, you do so at your own risk.