If I overeat or eat the wrong foods at one meal and have “blown it”, are my weight-loss efforts futile? I seem to binge eat so often and I feel totally out of control. What can I do?
Answer: First off, here is some information from the National Institute of Health on the topic and I will offer some suggestions as well.
Binge-Eating Disorder – Community surveys have estimated that between 2 percent and 5 percent of Americans experience binge-eating disorder in a 6-month period. Symptoms of binge-eating disorder include:
Recurrent episodes of binge eating, characterized by eating an excessive amount of food within a discrete period of time and by a sense of lack of control over eating during the episode. The binge-eating episodes are associated with at least 3 of the following: eating much more rapidly than normal; eating until feeling uncomfortably full; eating large amounts of food when not feeling physically hungry; eating alone because of being embarrassed by how much one is eating; feeling disgusted with oneself, depressed, or very guilty after overeating.
Marked distress about the binge-eating behavior: The binge eating occurs, on average, at least 2 days a week for 6 months.
The binge eating is not associated with the regular use of inappropriate compensatory behaviors (e.g., purging, fasting, excessive exercise).
People with binge-eating disorder experience frequent episodes of out-of-control eating, with the same binge-eating symptoms as those with bulimia. The main difference is that individuals with binge-eating disorder do not purge their bodies of excess calories. Therefore, many with the disorder are overweight for their age and height. Feelings of self-disgust and shame associated with this illness can lead to bingeing again, creating a cycle of binge eating. To learn more ways to hep you go to: “HOW DO I LOSE WEIGHT NOW?”. See how Margarite dropped two pant sizes fast!
Treatment Strategies – Eating disorders can be treated and a healthy weight restored. The sooner these disorders are diagnosed and treated, the better the outcomes are likely to be. Because of their complexity, eating disorders require a consistent comprehensive treatment plan involving monitoring, nutritional counseling and, when appropriate, medication management.
The primary goal of treatment for bulimia is to reduce or eliminate binge eating and purging behavior. To this end, nutritional rehabilitation, psychosocial intervention, and medication management strategies are often employed.
Achieving Biochemical Balance – Establishment of a pattern of regular, non-binge meals, improvement of attitudes related to the eating disorder, encouragement of healthy but not excessive exercise, and resolution of co-occurring conditions such as mood or anxiety disorders are among the specific aims of these strategies. If you are totally out of control please seek medical advice right away.
I have found that when we usually a weight loss program we will drastically drop our calorie intake too quickly. Some even drop below 1,000 calories a day and that can be dangerous if done long term. However, many fad diets and diet clinics will dip far below the maintenance caloric level, and that can put the body in starvation self-defense mode depending on your starting body weight. Individuals who drastically cut calories below 1,000, or their caloric maintenance level, frequently develop binging habits. Don’t feel bad if you have been on binges. At least half the individuals that regularly diet, including fad diets, engage in active binging.
A binge is not necessarily a form of weakness or will power, but rather it is associated with an imbalance correlated with a low-caloric diet. Not only does a low calorie diet put the body in a starvation defense, but it also affects the thyroid by, slowing down the metabolism, in turn, storing more fat. AAHH! That is the complete opposite of what you want.
The body’s defense in correcting the imbalanced thyroid takes place through binges that makes the thyroid active once again. After a binge,an excess amount of calories has been ingested, and out of guilt and punishment, we starve ourselves again. This type of behavior is a form of yo-yo dieting and leads to even more weight gain.
To combat binges, take control over your eating habits. This is where mental strength and focus can help you.
You must supply your body with brain fuel to function and low glycemic foods to balance your blood chemistry. A binge is not a sign of weakness, but is a result of a disruption in the thyroid. Allow yourself the maintenance number of calories a day for your body, and grant yourself a cheat day to keep the thyroid and metabolism active and functioning properly. Starving yourself will not result in weight loss, but eating consistently right will.
Effective Tips and Techniques to Gain Control and WIN!
1. Fuel Up – Balance Blood Sugar. Always eat breakfast. Breakfast is the most important meal of the day because it sets your metabolism for the day, and makes the body start burning calories. Eating breakfast, complete with low glycemic complex carbohydrates and protein will prevent a binge later in the afternoon or evening.
2. Evening Eating Plan. Keep your last meal three hours before bed, preferably a serving of protein and a serving of vegetables, to keep insulin levels low. High calories and/or excessive starchy complex carbohydrates have a greater chance to be stored as fat, as well as prompt midnight cravings.
3. Eat 5 to 6 Small Meals a Day. Space them out. Constant small meals, prevent hunger and decreases carbohydrate and sugar cravings. Smaller, more frequent meals will keep you full, and signals your body that it is not starving. Constant fueling will prevent binges.
4. Use Protein Power. Have a serving of protein and a serving of good complex carbohydrates with each meal. The added protein will keep your insulin from shooting sky high. Consistent levels of increased insulin are linked with binges, due to the carbohydrate cravings it causes.
5. Tricky Tactics. Rotate your carbohydrates to manipulate your body, and to keep your metabolism working for you. The carbohydrate rotation method will help curb binges since it allows the body to feast on good carbohydrates to a certain extent, yet not to where will be storing them as fat.
6. Fat Equals Full. Increase good fat intake such as nuts, natural peanut butter, olive oil, flaxseed oil, etc. The added natural fat will help blunt binges because it provides the body essential elements to keep things in balance.
7. Quench The Desire. Drink more liquids. Water is an important nutrient for proper body functions, as well as a natural appetite suppressant. More water in equals more water out. Many times what you think is hunger is really thirst. So drink a glass of water slowly before you at anything and start doing something you need to do and see if you still want to eat everything in sight after ten minutes. Many times you will see your desire subside and you will have the strength to stay on your program.
To help you reclaim your power today and restore control begin with this philosophy. What you think about comes about is always in operation in our world.
I was a total binge-purge eater through my high school and college lifetime. I tried programs and what I call self-discipline groups, but never found total release from the destructive disorder. I had to have a complete paradigm shift. I had to give up the Messiah syndrome, the martyrdom or sacrificing myself for everyone else, program. I had to reprogram my mind and release the things and people I could not carry, change or support any longer. I put my energy and focus on saving me first. I learned how to take care of my personal desires without guilt shame or feeling selfish. I did it. And that is what has allowed me the privilege of becoming a great success and now I can give from my overflow of joy and peace and prosperity. It was one of the greatest gifts I gave myself.
What You Focus on Expands
If you think about what’s wrong all the time, you get defeated, hopeless and you go for the ice cream to soothe your soul. A better way to reprogram your thinking is think about what you want. Think about what is good and possible. You can read more about this in my “HOW DO I LOSE WEIGHT NOW?” PROGRAM.
My client, Rosa, was invited to a wedding where the food at the reception was served buffet style. There were so many tantalizing foods, and all her choices were good ones, she just happen to go back to the old habit of over eating and felt guilty afterward.
When we met, she shared with me that she felt awful afterward and decided to just go ahead binge crazy and eat what ever she wanted the rest of the evening since she felt she had blown it. I shared with her that a better response to the over eating would have been to make the next meal lighter or to eliminate the next meal completely if it over extends her the daily caloric limit. She still would have lost weight for the week. Also, making up for the extra calories can be done with an extra workout session.
Eating food not on our plan should never stop us from continuing the day in excellence. It is part of the learning process we go through to be victorious over our eating patterns that have not served us well and learning about strategies we can implement better the next time. Now, yes, one piece of candy or one serving of a high-fat food source can diminish our weight loss efforts for the week.
Never Quit – In the End..Your Will Wins!
That is why we work hard to make every effort to succeed. However, we don’t let a temporary set back send us over the edge. We jump back up, pick up our exercise shoes, put them on, and continue down the road toward weight loss victory. The main thing to always remember is to never quit. You may stop temporarily, but never give up. You can begin again as often as you need to. Once you understand that getting fit and lean is a mind game, you are on your way. Go to: “HOW DO I LOSE WEIGHT NOW? “
With Hugs and Smiles!
Victoria Fitness Celebrity, Amazon.com Best Selling Author, Video & DVD Queen, Professional Trainer, International Speaker