We all have those day: Up late at night, hungry and are craving sugar or something salty. There on the shelf is a bag of chips and some ice cream in the refrigerator!! Next we know, we are sitting in front of the TV eating all these calories to no avail.
You go to a party and know you should be eating all the healthy snacks (like veggies, fruits, grilled chicken) but the temptation is just to great and you end up eating the little sandwiches made with real mayonnaise and while you’re at it, nibble on the dessert as well!
I’ve been there. Haven’t you? When you stay to a strict, clean, eating plan eventually your body is going to crave what it misses. It always strikes at just the right moment when those certain forbidden foods are made accessible.
There are several ways you can avoid the dreaded binge monster:
1) Ask yourself why you are bingeing. Are you craving sugar, salt, etc? Are you eating out of emotional feelings? Are you a late night snacker? Are you feeling pressured into eating?
2) If you know you are prone to bingeing, then have a plan.
3) Clean out your cupboards
4) Have some raw veggies or fruit available to snack on
5) If you have to have chips, crackers, etc., read the serving size. Put only that amount in a dish and slowly eat it.
6) Allow yourself one cheat day (or cheat meal) a week. If you are craving chocolate, or dessert, or pizza, etc., go ahead and have it. The cheat day/meal could also be because you are going to a party, out to dinner, etc.
7) Don’t ever feel pressured into eating what you know you can’t control. This is your chance to do something for yourself. Don’t give others that control. Stand up for yourself and choose accordingly.
8) Remember after you binge, it’s always a little more difficult to get back on the wagon. At least I find it hard. I feel so disappointed that starting back seems a little more difficult, which brings me to number 9.
9) Forgive yourself!!!!!!!! We all make mistakes. It’s going to happen to the best of us. Be strong. Log what you ate and move on. Check it off as a cheat day and get back in the saddle.
10) Log your food. By logging your food you will see all the calories you consumed for that day. If you are right at your calorie maximum intake, that in itself may keep you from bingeing.
11) Pray to God (or your higher power) for help. There is much greatness in the power of prayers. God will help you stay the course and when you fail, he will be there to put you back in line.
Just remember, bingeing is part of the recovery process. It didn’t take you overnight to gain weight and it’s not going take you overnight to loose it. We will hit rocks along the journey and then need to pick ourselves up and move forward, not backwards.