You learned it when you are in pre-school: STOP, DROP, and HYDRATE. Okay, so maybe you didn’t learn exactly that, but this little play on “stop, drop, and roll” can help you with your binge eating.
Identify a Binge: When you’re halfway through a box of Oreos, you’re binge eating. Identifying it and labeling it as a binge can help you out. If you have found yourself scarfing down pieces of pie like it’s your job (a job that you feel horrible about), you are binging. Tell yourself, “This is a binge, and I can choose to end it now.”
Emotions: Don’t expect a binging problem to go away overnight. Binge eating is usually extreme emotional eating. It is a disorder, and chances are, you will have to deal with the emotions first. For me personally, I binged whenever there was any kind of emotional stress - even extreme happiness. Food was the ultimate reaction.
Stop dieting. Stop counting calories. Stop, stop, stop: This is HUGE if you want to overcome your BED. Every time you choke down a 1/3 of a cake, you tell yourself, “It’s okay because i’m never going to eat sweets again after this.” Trust me, you will eat sweets again. I don’t care how hell-bent you are on NOT eating them, you will! It’s normal and healthy to do so! So instead of giving yourself an excuse to continue eating, realize you can have that food anytime you please. You’re no longer on a diet, so no food is off limits or too high calorie for you.
Nothing is off limits, except for Artificial Sweeteners & Diet Drinks: These are not your friends. They’re the backstabbing friends that seem really innocent and nice at first, but are doing horrible things behind your back. These trick your body into thinking it has had sugar, and when the body never receives sugar, it freaks out. It goes looking for the sugar, leading you to have strange cravings or sugar/refined carb binges.
Out of Sight, Out of Mind: This was by far the most helpful tool for me while I was learning to stop binge eating. If there was no chocolate in the house, I wasn’t able to binge even when I wanted to. Of course it sucked sitting there in my house CRAVING a binge. But when for weeks on end I wasn’t able to binge eat, when I finally was given chocolate, I wasn’t able to eat as much. It was too sweet and too satisfying.
Identify Your Triggers: Another big point. My triggers? Anytime I was home alone, when I got home from school, late night binges, eating while drunk (HUGE binges), and anytime there was a large variety of food.
Once I had identified these triggers, it was easier for me to work with. For awhile, I avoided being home alone until I knew I could control myself. There are still times I get the urge to binge eat while home alone, but I can stop it dead in it’s tracks now. At buffets, I realize that I can eat that food whenever I want, so I take a tiny bit of everything I want. Late night is another time I still have to fight the urge to binge, but again, i’m able to do so. And the problem of binge eating while drunk? Don’t drink so much!
I hope this helps some of you suffering with BED. It’s a horrible, vicious cycle that can seem like it will never end. It’s a true emotional roller coaster, but I promise that you will come out on the other end happier than ever. If you ever need help, or want to ask questions, my ask is open any time of day or night :)
I know I should study and go for a run and do strength training. But right now I just want to sit and watch gilmore girls for the rest of my life. But since I can’t do that without feeling lazy and failing my exam I’m going to make a plan. In the next half hour I am going to go:
breakfast: kashi honey sunshine, soy milk, half a grapefruit lunch: whole wheat macaroni with crushed tomatoes, spinach and part skim mozzarella, mixed greens with vinaigrette dinner: chicken and salad with tomatoes, cucumber and vinaigrette snacks: an orange, taste of nature nut bar, carrots, toast with sugar free jam.
1. Rev metabolism. After a few dates with some dumbbells, both guys and gals will notice an increase in resting metabolic rate. And with the right diet, routine lifting may even help shed a few pesky pounds more effectively than cardio alone.
breakfast: 1 egg + 1/3 cup of egg whites, whole wheat piece of toast, half a grapefruit, strawberries lunch: greek yogurt with cinnamon and kashi go lean crunch, spring mix with tomatoes, cucumber and balsamic vinaigrette dinner: whole wheat macaroni with crushed tomatoes, spinach and part skim mozzarella snacks: vanilla protein shake with strawberries, broccoli and cauliflower, an orange
if i "feel" my neck while doing crunches, does it mean that i am doing it wrong?
Do you mean having your hands on your neck? Yes, that’s totally fine, just make sure that you aren’t pulling your neck up when you’re doing them. Make sure you’re only using your abdominal muscles to pull yourself up.
You wouldn't rob a bank to make money; so why would you starve yourself to lose weight?
John:How can someone lose weight?
Jane:By starving themselves.
John:Sure, that's one option. But does that mean you should starve yourself?
Jane:Why not? It will get you results, won't it?
John:It might. Until it backfires on you. Let me ask you this. How can someone make money? Would you rob a bank to make money?
Jane:No, of course not. I'd get a job and earn your money like everyone else.
John:Exactly. Plus, when you get caught your ass would go to jail and you'd end up paying for it for the rest of your life. Same with unhealthy weight loss methods. So many people develop eating disorders, health problems, and negative psychological issues due to trying to lose weight the unhealthy way. These consequences don't simply go away, they stay with you for the rest of your life. Don't take chances, do it the right way from the start.
Static Stretching: Static stretching is used to stretch muscles while the body is at rest.
It’s basically having little movement while stretching, like yoga. Static stretching is a good cool down after a work out. Before a work out you want Dynamic Stretching. When I played volleyball some dynamic stretching we did before a game or practice were floor sweeps, high kicks, rope vine, arm circles and lunges.
Jumping rope is inexpensive, simple to learn and great for your health. Boxers, tennis players and all sorts of other athletes incorporate rope jumping into their training routines. All you need is a pair of good shoes, a rope and some funk. You can jump rope everywhere, anywhere, wherever you are.
• Increases stamina and endurance • Rope jumping is both aerobic as anaerobic • Strengthens the bones, helps to prevent osteoporosis • Helps strengthen muscles in the whole body (legs, abs, arms) • Improves coordination, posture, balance and rhythm • Aids in fat loss and weight maintenance • Skipping can avoid the knee damage which may occur during running, since the impact of each jump or step is absorbed by both legs
Jumping rope can get boring and very tiring, especially for the calf muscles. If you got the hang of the basics of skipping, you can use different jump rope moves to keep yourself focused.
If you’re trying to lose weight or maintain a healthy weight it helps to eat 5 times a day, that is 3 meals and 2 snacks. Making snacking part of your eating habits helps to cut down on making poor food choices and reduces haphazard and binge eating. Snacking stops you from getting desperately hungry and helps keep your blood sugar levels even, which can aid weight loss.
Below is a list of healthy, low-calorie snacks that are quick to make, cheap to buy and delicious to eat.
FOR A SALT CRAVING
23 almonds (162 calories)* This is our top savory super snack because it offers fiber, heart-healthy fats and vitamin E, which may help your body bounce back post-workout. The nuts also pack alpha-linolenic acid, which revs your body’s fat-burning ability.
5 olives (any kind) (45 calories)
1 small Martin’s pretzel (50 calories)
2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)*
1/4 cup hummus, 3 carrot sticks (80 calories)*
1 Wasa Multigrain Crispbread topped with 1 tbsp avocado and 1 tbsp hummus (80 calories)*
6 steamed medium asparagus spears topped with 1 tablespoon toasted almond slivers (80 calories)*
1/3 cup 1/2-inch-thick potato slices tossed with 1 teaspoon olive oil and a pinch of finely chopped rosemary, baked at 450 for 30 minutes (80 calories)*
1/4 cup black beans combined with 1 tbsp salsa, 1 tbsp cottage cheese and 1/2 tbsp guacamole; savor with 4 celery stalks (80 calories)*
1/4 cup 1/4-inch-thick cucumber slices, tossed with 3 oz nonfat plain yogurt, 2 tsp chopped cashews, 1 tsp lemon juice and 1 tsp finely chopped fresh dill (80 calories)*
1/2 slice whole-wheat toast brushed with 1/2 tsp olive oil, topped with 1 tbsp Greek yogurt and a mixture of 3 tbsp diced tomatoes with a pinch of chopped garlic and basil (80 calories)*
8 oz plain yogurt (110 calories, 0 g fat)* This get-skinny staple is the ultimate sweet snack. The mix of carbs and protein in lowfat yogurt keep blood sugar level, stave off hunger and helps your body store less fat. Add fresh berries for flavor and a punch of antioxidants.
1 Fla-Vor-Ice Lite Sugar-Free (5 calories)
10 frozen grapes (20 calories)*
1 package Original Apple Nature Valley Fruit Crisps (50 calories)
10 strawberries rolled in confectioners’ sugar (71 calories)*
1 packet O’Coco’s Mocha cookies (90 calories)
1 Strawberry Froz Fruit bar (90 calories)*
1 Jelly Belly 100-calorie pack (100 calories)
One 100-calorie pack Trader Joe’s Chocolate Graham Toucan Cookies (100 calories)
One 100-calorie Balance Bar (100 calories)*
2 Raspberry Newtons (100 calories)*
1 Starbucks Mocha Frappuccino bar (120 calories)
1 package Back to Nature Honey Graham Sticks (120 calories)
Monday: 3.5 miles (5.6 km) in I don’t know how long again. I wanted to run longer but I had a stitch in my ribs AND my knee was hurting. I don’t know why everything hurts lately!!
Tuesday: 6.5 miles (10.4 km) in 55 minutes and 19 seconds. Woo, it was a good run :) I mean the beginning sucked, I was so tired today and didn’t even want to run but then I got to 2.5 miles and everything just went way uphill!
Wednesday: Rest day
Thursday: 3.5 miles in 30 minutes and 20 seconds. Wasn’t that great of a run…
Friday: Just ug, I’d rather forget this day forever.
Saturday: 1.25 mile warm up, 2.17 miles in intervals (30 second sprint on incline, 30 second rest, 2 minute recovery, for 21 minutes or 7 sets), 0.5 mile cool down.
then did 5 minutes of jump rope, random some ab, back and arm workouts.
I think for the next few days I'm going to keep a food log on here.
Just a little jotted down log of what I’ve eaten for the day. No calorie counting though. I figure writing it down on here where everyone can see it will get me back into the swing of things considering the past few days I’ve totally let myself go with my eating. If I’m about to eat go eat a bunch of crap knowing that I have to write it down will probably make me double take because I won’t want every one knowing I’ve done poorly!
I just wanted to pop in and say that what you're experiencing is totally science-based! Once you start eating, your body starts releasing insulin, because it's like "okay we've gotta get ready to start digesting this food," but then increased levels of insulin will also make you hungry! So you're definitely not alone :D
Oh god seriously? Stupid body! Haha, totally kidding. But actually that sucks completely. I totally wish that wouldn’t happen basically all of my binges would be totally avoidable. Thanks for tell me though, now I know!
If there is like some insanely good looking food in front of me I can turn it down fairly easily and ignore it but like once I actually eat it and realize how good it is it’s basically like all hell breaks loose. Like I DON’T KNOW WHY. I can totally just ignore anything if I haven’t tried it but once I have.. Like am I the only one who has this problem or…
You should definitely take some kickboxing classes! Any kind of martial art is fun. When I move to Florida, I'll be taking up some Brazilian Jiu Jitsu, boxing, kickboxing, and Muay Thai. It's so great for you, too!
I definitely want to! I’m just lacking the money to pay for them as of now, haha. I’m definitely going to try and do one this year thought! That’s so awesome, I think jui jitsu would be fun too!
I can only run on the treadmill if the food network is on! I put it on mute, stick my headphones in, run and just look at all the yummy (and sometimes insanely fattening) food. I think it’s the fact that I’m thinking I could eat that but in order to keep running I’m not going to because then I would be shit at it.
And he always tells me about it in class and I just get so envious because I want to take it so bad. I think it was be so awesome and it would make me feel so badass, ahaha. I would totally take it… if it weren’t 300 dollars. Wah. One day maybe. If I get a job soon I am totally investing in a couple classes!
“There’s a difference between interest and commitment. When you’re interested in doing something you do it only when circumstance permits. When you’re committed to something you accept no excuses, only results.''