Saturday, August 3, 2013

YOU can STOP a BINGE.

Stop that BINGE!



You will hear from countless sources that you can stop a binge by changing your thoughts, identifying your emotions, busying yourself, but for those of us in the cycle, we know that stopping a binge is much more difficult.  First, I will tell you that you can stop a binge, even if you're in the middle of it, even if you're at the beginning of it. You can stop it.  You can, because you are powerful.  You are not subject to food.  You are a beautiful, vital person with value and worth.  Because of such, you need to know that you are worth enjoying what you eat.  You are worth the weight on your tongue, the taste in your mouth.  Chocolate is not a demon.  It is not an evil monster that will destroy you.  It can be enjoyed, pleasured, felt.  When you eat the bag, there is not any savoring or enjoyment.  The hard chocolate that you chewed through, tasted like plastic, it didn't melt or drip down your throat.  You are worth that feeling.

If you want to know the secret to stopping a binge, it is that you need to understand how you will approach your next binge.  It's understanding how food affects you and creating weapons or tools for how you will demolish the need to eat until you can't feel.

You stop a binge, before it even starts.

Drink water.  Drink and drink and drink and drink and drink your water.  I cannot stress this enough.  If you tend to overeat, if you don't know when you're full, if you tend to binge, you need more water.  It will help you feel full and satisfied, long before you would normally stop eating.

Eat fresh fruits and vegetables.  When you approach any meal or snack, make sure you have something fresh on your plate.  Put some of your favorite things next to some carrot sticks.  Eat some veggies, eat your treat, then eat the rest of the vegetables.  It helps you to get the taste out of your mouth and the fiber fills your stomach.

Go in to each day knowing your worth.  Just because you struggle with food issues doesn't mean you deserve to struggle with food.  You have value.  You are important.  You deserve to enjoy every meal, every bite, every day.  You are worth a life without fear of the next binge.  Don't worry about if you binge.  You aren't worthless, stupid, ugly, fat, or a monster.  Those are lies.  You can live without bingeing, but as much as you have to let go of fear, you have to let go of the negative self talk.  If you binged and you want to tell yourself how you'll do better next time, how you won't let this happen again, how if you were stronger, better, etc you would never have let it go so far.  Just stop.  If you are caught in the cycle of binge eating, realize that you have to do something different.  Instead of telling yourself you won't do it again, acknowledge that it will probably happen again.  Every time you lose it and turn to food, remember you are that much closer to freedom.  Instead of thinking of how fat and ugly you feel - look in the mirror and tell yourself you are beautiful, you are strong, and you are free.  Let that flood through you, while your stomach feels as fat as a tick and you think you are going to explode.  You are valuable.  You are important.  You are getting through this.  You will not get stuck here.  You will make it.  But, in the middle of it, you are okay.  You are not defined by overeating.  It does not rule you.

Get rid of all the junk food in the house.  Everything that gets you started on a binge.  Just empty it out. Even if you have kids or a husband that loves those foods.  They probably shouldn't be eating them anyway.  Load up on the fresh stuff.  Make healthy eating a part of your family and your life.  Everyone wants to be healthier, make it your goal and mission to impart healthy habits to your family.

Exercise!!!  Go on walks.  Go on runs.  Work out at a gym.  Practice yoga in your living room.  Feel your body get stronger.  Breathe deep.  You are releasing healthy endorphins that will help you,  the next time rummaging through the cabinets feels inevitable. 


Journal, write out how you feel.  Make it a habit to start your day listing the things that you are grateful for.  Talk about what's bothering you.  Find a constructive way to process through your thoughts.

I tend to overeat when I am bored and overwhelmed.  When there is so much I need to do, that I can't see a clear way of how to tackle it.  Lists tend to exacerbate that feeling.  I make a goal each day of what I want to accomplish.  Instead of cleaning the whole house from top to bottom.  I shoot for just cleaning out one closet, wiping down the walls in the hall, I go small and then feel the pride and accomplishment of finishing a minor chore.

Some do best when they don't weigh themselves.  If this is how you feel or if you are aware that you have an unhealthy obsession with the number on the scale, it is probably best to get rid of it.  Just smash it to bits.  If weighing yourself sets your emotions for the day, realize you are not valued by a number or your weight.  Who you are, is more valuable and more beautiful than a number could ever tell you.

Vitamin D.  I need massive doses of vitamin D, every day.  I take 5000mg a day and when we lived in a more overcast area, I needed 10,000mg.  Monitor your body and always talk to your doctor before taking any supplements.  I just know that I need more vitamin D than most and it dramatically effects the way I think and feel.

You can stop a binge.  You can and will make it through this season of your life, BUT more than that you can enjoy this time in your life.  You don't have to be afraid of a binge.  You don't have to live in fear.  It's okay if you binge.  It's okay if you struggle.  You are not defined by binge eating.  Take yourself out of the equation.  Learn to love you.  It is the best and most important thing I can tell you.  Love yourself and talk nice.

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