So, you’ve started a killer weight loss diet and a workout plan to make sure that your dream body is on the cards. Just one week in and you’ve become used to feeling hungry, sugar cravings have subsided and you’re feeling great. You’re humming along with your healthy food habits and then, boom, the binge hits! Without warning you find yourself in a sea of chocolate wrappers, an empty tub of ice cream as well as an empty packet of peanuts. All at once!
Binge eating is very different from simply “treating yourself” to a spoonful of Nutella. Being a binge eater, is a lot like being an alcoholic, except it involves food instead of alcohol. Unlike other addictions your “drug” is necessary for survival, so you don’t have the option of avoiding it.
A lot of focus has been placed on anorexia, and bulimia, but it seems that compulsive overeating gets ignored in the shuffle. Binge eating is estimated by behavioural scientists to be the most common eating disorder. We all overeat from time to time – taking that extra helping at Christmas or having dessert when you’re already full. But for binge eaters, overeating is regular and uncontrollable. Food is used to cope with stress and other negative emotions while feeling out of control and powerless to stop.
The symptoms of binge eating disorder usually begin in late adolescence or early childhood, often after a major diet. A binge eating episode typically lasts around 2 hours but some people binge on and off all day long. People who binge eat come in all shapes and sizes. This disorder can put you at risk for serious health issues. Binge eaters often struggle with feelings of guilt, disgust and depression. It is believed that two thirds of people with this disorder, are obese, which put them at risk of heart disease, high blood pressure, and type 2 diabetes.
Are you a binge eater? Ask yourself the following questions. The more “yes” answers, the more likely it is that you have Binge Eating Disorder (B.E.D):
• Do you feel out of control when you’re eating?
• Do you think about food all the time?
• Do you eat in secret?
• Do you eat until you feel sick?
• Do you eat to escape worries, relieve stress, or to comfort yourself?
• Do you feel disgusted or ashamed after eating?
• Do you feel powerless to stop eating, even though you want to?
Putting the brakes on binge eating can be challenging. Here are some helpful strategies:
• Another diet is not the answer. Limiting or completely eliminating food groups only add fuel to the binge eating fire.
• Think addition instead of restriction. Don’t focus on the foods that you should limit. Instead focus on the foods you get to eat every day. Food may be fuel, but must also be enjoyed. Eat only foods that you enjoy, this is part of the healthy relationship with food.
• Listen to your body. Eat only when you’re hungry. Turn to something other than food when you’re gripped by emotion and want to eat.
• Be a mindful eater. Slow down, look at your food. Take in the aromas and colours. This does not only bring back the pleasure but also the control. Because you’re aware of every bite, you are more aware of how much you eat, and when to stop.
• Avoid temptation. You’re more likely to overeat if you have junk food, desserts and unhealthy foods in the house. Eat three healthy meals a day and snack on healthy foods.
• Get enough sleep. If you’re tired, you may want to keep eating to boost your energy.
• Keep a food diary. Write down what you eat, when, how much, and how that makes you feel. You may see a pattern between your moods and binge eating.
• Train to get strong. If you’re gym sessions are only about burning calories and nothing more of a punishment for a recent binge, you’ll start to hate working out. Start making them about becoming the strongest version of you.
• Ditch the cheat days. This only contributes to the binge eating cycle.
• Get support. Lean on family and friends, join a support group or consult with a therapist if necessary. Cognitive behaviour therapy is all about changing the way you think, which can profoundly change the way you act.
• Be patient, and be kind to yourself. If you do slip up, get right back on the horse.
It is time to regain a good relationship with food, love your body, and develop an enjoyable, sustainable health and fitness regime.
Should you be experiencing any of the symptoms and think that you might need some help, consult with your Fedhealth Network GP.
Source: www.bodybuilding.com, www.niashanks.com, www.mayoclinic.org, www.helpguide.org, www.pritikin.com, the-fit-foodie.com
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
