You were doing so well on your diet! Now you're covered with cookie crumbs, and the remains of a container of Ben & Jerry's are melting on the coffee table. You've had another eating binge, you feel awful, and you're ready to give up. But you can bounce back. Many people falter several times during a weight-loss program and still attain their goals.
Why We Binge
Losing weight is hard work. We're all tempted by our favorite foods at times, especially if we've eliminated them from our diets. We've all had horrible days when we fall into the soothing arms of our old eating patterns. And foods rich in carbohydrates (the most common binge "triggers") raise our levels of serotonin, which makes us feel sedated.
How To Bounce Back
Having a binge doesn't mean you're a failure, or that you'll never be able to lose weight. It means you're human. Humans make mistakes. So take a deep breath, and forgive yourself. Do something not food related that makes you feel good -- run a hot bath, take a walk, watch a favorite TV show.
If you keep a food diary, jot down a few notes about how you felt before, during and after the binge. It could be helpful to look back on this the next time you feel those cravings. Then make your next meal balanced and healthy, and continue with your program. Try not to set yourself up for self-sabotage by vowing never to binge again. Just tell yourself that the next time the urge comes up, you'll try hard to stop it.
How To Avoid A Binge
You can stop a binge in its tracks by distracting yourself: brush your teeth, chew gum, take a walk, get lost in an activity. But understanding the physical states and emotions that precede a binge can be a more effective long-term strategy. The next time you feel like devouring your refrigerator, say the word "stop" out loud. Then think about how you're feeling: are you really hungry, or do you really need another type of "food?" For instance:
1. Are you thirsty? Sometimes, you feel hungry when you could be dehydrated. Try drinking a couple of glasses of water. Wait about 15 minutes, and see if the feeling goes away.
2. Are you tired? Many dieters binge when they're tired. If you can, take a short nap. And make sure you're getting enough sleep at night. If your eating plan leaves you too hungry to sleep well, have a light snack like fruit or cereal before bed.
3. Are you stressed? This is one of the worst triggers. Fortunately, there are a lot of ways to reduce stress, like exercise, deep breathing, meditation, and journaling. Tennis great Monica Seles credits journaling as a major tool in her nine-year fight with binge eating.
4. Are you lonely? When you find yourself staring into the refrigerator, close the door and call someone. If this is hard for you, try a free online weight loss support site like sparkpeople.com.
5. Are you upset? This can make you very vulnerable to a binge, so declare your kitchen "off-limits" until you calm down. Do some deep breathing, write it out, or take a walk. If you're consistently having a hard time with your feelings, you may want to seek help from a therapist or a weight-loss counselor.
Yes, binges may be an inevitable part of any weight loss program. But knowing what causes them, how to avoid them, and how to recover from them can make you more successful in the long run.