Compulsive eating, otherwise known as binge eating, is a viscous cycle that can be addicting. It’s when you overeat and then restrict your intake due to guilt or an attempt to lose weight, but then end up indulging all over again. It’s a cycle that’s sure to derail your healthy eating plans.
There are so many compulsive eaters out there, and if you’re one of them – you are not alone!
Whether it’s leftover holiday desserts or a bag of chips you stashed away for your grand-kids (also promising yourself you wouldn’t eat it), temptations are always around us and can send some of us off track.
If you want to break the cycle of bingeing, it’s important to know why it’s happening. What is the root cause? Often timing of meals can be an issue. If you get busy and skip meals or go too long in between meals it can cause you to overeat at your next meal.
Solutions to try: Commit to eating regular meals. Or carry snacks with carbohydrate that also have protein and fiber so you feel full longer. Another action that might help is to reconsider your all-or-nothing food rules and try not to be so strict. When your food rules are TOO rigid, it can set you up for failure. Be kind to yourself and set realistic goals.
When it comes to nutrition, you will have good days and you will have bad days. The bad days are there to remind you that you are human. We all make mistakes. It’s a matter of problem solving – figure out what went wrong and how can you avoid that same mistake next time.
Don’t deprive yourself. If you want a cookie. For goodness sake, EAT IT! Just make sure to balance out the rest of your meals so that you keep your blood sugar in check throughout the day.
Having said that, if you have a particular trigger food that sends you into a binge cycle – meaning a food that you know you can’t control your portions – by all means avoid it to minimize the temptation. This doesn’t have to be forever, just until you can get control of your cravings.
Next time your friends want to eat out, suggest doing something active instead. Go for a hike or walk on the beach. Go shopping instead of going out to eat. Buy a new book instead of eating in front of the tv.
Think about this for a minute: a recovering alcoholic would not reward themselves with a glass of wine for completing a year of sobriety, right? The same goes for you. Whatever you are celebrating, if you struggle with compulsive eating please do NOT reward yourself with food.
If you struggle with compulsive eating it’s important to know that you are not alone. The first step is admitting that you do. The second step is to ask for help. Set up a FREE 15 minutes phone consult with me and let’s talk about your struggles and how I can help you better manage your diet and your blood sugar.