Binge/Emotional Eating...

Binge Eating…Emotional Eating

I struggle with binge eating/emotional eating.  While I’m “prepping” I can control it….probably because my goal is stronger than my desire to use food as a temporary fix and/or my mind is more consumed with training then other meaningless things that usually bother me.

So during my “off season” I usually dive into how to fix this behavior….I know I’m not the only one who struggles with emotional eating so I thought I’d share some of what I’ve tried.

#1  - Exercise – Write top two benefits of emotional eating and top two reasons you don’t like this behavior

Mine were:  Benefits:   Helps relax  and forget problems                      

Disadvantages: weight gain and guilt

List the benefits of quitting and disadvantages of quitting

My list:  Benefits: Save $ and Better Health

Disadvantages:  Hard and I use it as my temporary fix

You should review this list to remind yourself before binging.

 So this exercise didn’t help me…..I know what is “good/bad” and why I “should/shouldn’t” but in the moment all my rational thinking gets thrown out the window.

#2 – Distraction

Find something to distract you from using food to cope….brush your teeth, paint your nails, do a hobby, go for a walk, etc. Write a plan listing alternative behaviors and activities you can do instead of eating.

 Ummmmm, yea…..did what was on the list, then binged after.

 #3 - Identify triggers

Have a log to find out the emotions that make you engage in this behavior…..

My triggers:

Anxiety                 Loneliness           Frustration                           Anger                   Disappointed

Tired                     Stress                   Sadness                               Bored                   Irritated

So….I identified a ton of triggers now what?

#4 – Eliminate trigger foods

Don’t have your trigger foods in your house, temporarily avoid trigger foods that you can’t control yourself, try holding off for just 5 minutes – then stretch to 10 minutes, until you can hold off for days at a time, avoid drinking as it lowers inhibitions.

 Hello….I have a car I can drive and buy more trigger foods – and I already told you that it helps me relax or forget my problems (temporarily)

 #5 – Use positive affirmations or coping cards

“I am stronger than my desire to eat”, “I am not owned by food”, “Giving in only makes me feel better temporarily”, “I have gone x # of days, each day it will get easier.”,  “Giving in today will only make it harder tomorrow.” etc

 Yeah yeah yeah….baloney.....No but really affirmations are good. :)

 #6 Therapy

I went to a few therapy sessions.  Learned breathing techniques (meditation).  I think the best part of the therapy was that I knew she was going to ask me when the last time I binged so I wanted to tell her 1 week, then 2 weeks, etc…having that accountability was great.   The only disadvantage was there came to a point that I didn’t really have any “real problems” to talk about – just my use of using food to cope with my emotions.  When she asked me what I wanted to address next – I had nothing. Don’t get me wrong, she was great – it just didn’t “fix” my issue.

 So these next 2 techniques I starting doing……well I’m on “pre” prep now so again, it is easier for me to manage my emotional eating but this is what I started implementing.

 #7 – Journaling – learning how to deal w/ the emotions that are driving your addiction.  List alternative ways to deal with your emotions or challenge them.  Identifying my triggers as mentioned above I now try to dig into my emotions deeper…..like why am I feeling that way?  What emotion am I using food to avoid feeling?    For instance…being tired….Didn’t sleep well, woke up and just couldn’t make it to the gym, when I finally got up I felt disappointed that I didn’t wake up, believed that this rest day will make me fatter and went to food to make me feel better….My second thought should have been….I’m tired, rest is just as important in reaching my goal, I can go exercise later in the day, I can switch my rest days, or just let myself enjoy the much needed rest.  Instead of sabotaging yourself – question exactly what you are feeling and if it is even rational. 

 #8 – Subliminal hypnosis – Try listening for one month and see if it helps you.  I am still personally studying this technique on myself so I can’t say yet how it’s going.

 Am I “cured”?  Not even close.  For me, I think this is something I will be battling forever; however I will continue to research and try different methods until this is no longer an unwanted behavior.  I am all about finding your own way and not giving up….so I know I’ll get there.