This question was posed to our A Weigh Out Circle Experts by a Member of the Circle.
What strategies do you recommend to help people not binge when the urge starts?
The first strategy that I always discuss is [private_membership circle]prevention. Binges are triggered by needs, both physical and emotional. Biology is very powerful, and if physical hunger is part of the mix, avoiding a binge becomes extremely difficult. You can look at this as a very positive thing, actually. Our bodies are basically programmed for self defense, and its reaction to hunger, both chronic and acute, can be a very strong push to eat. A lot. And right now. This is your body taking care of itself. It’s important to try not to let your physical hunger get to this place.
Of course, many things can trigger a binge. Understanding what leads up to these is a very important part of the process, a very individual and personal part of the process. This is where you really, really want to learn about yourself: What you were doing, feeling, thinking, worrying about, before the urge occurred. Take a very scientific, non-judgmental, get-to-the-bottom-of this approach. Human beings, all of us, are very complex creatures, so be prepared to take extensive notes. This can be a very positive thing as well. People who are working positively on recovery from an eating disorder learn a great deal about themselves, more than some people learn in a lifetime. This self-knowledge, and the sense of caring and compassion for yourself that comes with it, can serve you all your life.
It is best have a plan of action before you find yourself with the urge to binge. Your own plan of action can be based on what you learn about your personal triggers. Some people keep a to-do jar handy to pick out helpful distractions such as walking the dog, calling a friend, taking a warm bath—based on triggers such as anxiety, loneliness, stress, etc.
If you know your urge is hunger-based, you might want to plan to have a separate, packed meal or snack handy, rather than run to the fridge or pantry and try to make choices in the moment. It’s helpful to include a good protein source, a fiber source, and a fat source, such as peanut butter on whole grain bread; however, you will know best which foods you are most likely to be comfortable with. Take a deep breath, sit down, eat mindfully, give your mind and body a chance to relax. The urge to binge can be very strong, but it always weakens over time.
Not every suggestion works for everyone, but as you continue to learn about yourself, your own answers will come, and your successes will inform others.
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Jennie Wade, MS, MEd, RD, LD, Body Truth Center for Wellness, LLC 9403 Kenwood Road Suite A120, Cincinnati, OH 45242 www.bodytruthcenter.com
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