Bye-Bye Binge

binge eat·ing

noun

• 1.the consumption of large quantities of food in a short period of time, typically as part of an eating disorder:"CBT is one of the most effective treatments for problems like depression, anxiety disorders, and binge eating"

Binge eating is one of the largest problems in our generation. Today, more than 4/10 girls will develop a Binge Eating Disorder, at some period in her life. Men suffer it too, however, females seem to suffer eating disorders at a larger percentage.

Binge eating is caused by a variety of factors:

1. Emotional coping - The method used to cope through a variety of uncomfortable feelings such as isolation, loneliness, shame, guilt, pain, fear, anxiety, sadness and nervousness.

2. Under-eating - Under-eating is known to cause binge eating episodes. This is lartgely due to your body begging for nutrients, and not receiving them. This causes the body to go into a starvation mode, where it then forces you to feed it. Likely, you've trained your body so well to ignore its natural hinger cues, that you now binge eat the meal you're consuming, due to essentially turning off the brain-to-stomach connection (aka. your hunger and fullness signals).

3. Reward - You have fallen victim to binge eating weekly as your "cheat meal". You've trained, worked and endured a lot throughout your week. You packed all your meals and ate a healthy diet. Now you're allowed your "one cheat meal of the week", but you make it MASSIVE. This cheat meal turned into some pizza, a tub of ice cream, four chocolate bars, some cake or pie followed by a bag of chips. You don't know how to stop, because you only get this ONCE A WEEK. You're likely thinking; "How on earth could I decide which ONE treat, to choose? I want them ALL!"

Binge eating is a dangerous, slippery slope. Its one that needs to be bitten in the ass, at its immediate awareness. I suffered with binge eating for a large majority of my life, on various different foods.

When I was younger - cakes and cookies.

When I was a fitness competitor - donuts, chocolate and almond butter (tubs and tubs of almond butter).

When I was in recovery - ice cream and protein powder.

Now - Nothing. Ive made it through.

HOW DID I STOP BINGE-EATING

Ending the binge eating cycle is hard as hell. Its extremely challenging. I recommend seeking out professional help, possibly psychiatric help depending on the mental illness associated with it.

Ending binge eating takes practice, patience, time and diligence.

Here are some of my favourite tips and tricks that helped me end binge eating.

1. Accountability.

I saw a counsellor from an Eating Disorders Program, weekly. This held me accountable to my emotions, responses and feelings. I was able to discuss my binges with my counsellor, and look further into the WHY, the TRIGGERS associated with each binge.

2. Triggers.

Find your trigger. For me, I was a binge eater mainly at night. Night time over eating / binge eating is often caused mainly due to emotional stress. Isolation, sadness, darkness (I'm afraid of the dark), loneliness and sitting in anxiousness caused me to binge. I didn't know how to cope with these feelings, so I turned to the fridge and freezer for distraction.

3. Write it out - 3 phases.

PRE BINGE - When I felt the binge coming on, I started writing about it. I wrote down how ED (Eating Disorder) was coming in. I would write how ED was making me feel, what I was doing before he snuck in and that I was aware of his presence.

INTRA BINGE - Alright, that didnt work. Sometimes it does, sometimes it doesnt. I am now balls-to-the-wall deep in my binge. I try to write it out. Writing what I was doing

a) WHY I am bingeing?

b) WHAT I am bingeing on?

c) WHAT emotions are present?

d) HOW am I bingeing?

e) WHERE am I bingeing?

POST BINGE - Writing down what I binged on after a binge, was huge in seeing patterns, growth or relapses. I could see just how ridiculous I was being or how much Ive progressed. It showed me just how far I had taken it, without even knowing, or whether I caught myself at a great state where I discontinued the binge, or lessened it via mental awareness.

4. Eat a balanced diet.

Eating a regular balanced diet consisting of fresh fruits and veggies, lean protein, starchy carbohydrates and healthy fats (my go-to's are: omega 3 fatty acid fish oil & flaxseeds) will help keep your hormones balances, sugar levels in check, digestive tract functioning optimally and nutrients varied to ensure overall health. Dont overcomplicate your nutrition. Shop in the produce section, eat the rainbow, and DO NOT remove an entire food group from your nutrition.

5. Don't beat yourself up.

Seriously, don't. So you had a binge episode. Thats okay. It happens. Don't go calling yourself names, being a negative nelly, talking down to yourself or killing yourself in the gym the next day. Don't under-eat to "make up for it" either. It causes more harm than good, and only creates a viscous cycle of starve - binge - starve - repeat.

You can do this, I believe in you!

xo

dee