“Goal – Lose 10 kilograms by June 1st – You can do it!”
Is Binge Eating
Impacting Your Life?
The Cure Alternative
M
illions of people who
involve themselves in
exercise, do so with a
goal to gain or maintain
a particular body shape
or clothing size. Often the difference
between success and setback is a tiny
thing known as binge eating. This is
frustrating because we might exercise
discipline all day then suddenly, a
5 minute moment of weakness and all
our good work comes undone. It might
be as we drive past those bright neon
fast food signs on the way home after a
stressful day, or as we open the pantry
door and spot the chocolate etc.
We all over-eat at times or succumb
to the calling of our tastebuds. This
becomes something worth addressing
when it imposes onto our health goals
on a regular basis. So how do we control
our binge eating?
24 | SHIMBUN
Employs methods of dealing with binge
eating when cravings hit. Examples are:
Signs: Put a sign on your desk, dashboard,
pantry etc, that reminds you of your goal.
You may either use the carrot or the stick
approach, as we are all motivated differently.
An example of a carrot approach is: “Goal
– Lose 10 kilograms by June 1st – You can
do it!” An example of a stick approach is:
“Don’t you dare fall victim to binge eating
– DON’T TOUCH!”
Pictures: Perhaps you once enjoyed the
physique you now seek. If so, stick up
pictures of yourself on any location that
binge eating is likely to grab you. If you
have never had such a physique, then get
creative. You might stick up a photo of a
beach, as this can remind you how you wish
to look great on the beach. You might also
put up a picture of your children or your
partner, if your wanting to become healthier
is for them.
Triggers: Triggers work much like a sign
or a picture, only they are mental signs and
pictures. Some people find this method very
effective. A study was conducted years ago
where a group of people who all enjoyed
red cordial were asked to drink it 5 times
daily for three weeks. Each time they drank
it, they had to look at horrible images of
war victims. Years later and most had never
touched red cordial again as it only conjured
up ghastly images. Making a trigger work
for you is simple and again you can use
the carrot or the stick approach. A carrot
approach example is, each time you eat
your favourite junk food, repeatedly say to
yourself, “I don’t need this, it doesn’t help
me…” An example of a stick approach is
“This is making me fat, this is making me
fat…” Over time, this thinking becomes
habit and each time we are faced with our
favourite foods, a trigger is set off in our
brain and we start uttering the words to
ourselves.
Auditing: You need to eradicate the guilty
offenders in your life. If you are serious
about your health goals then a serious
pantry audit is essential. Of course you
cannot deny your family, partner or flat
mates the right to junk food. So perhaps
n Tom Neville
you can try having it in a particular small
cupboard. Part of the problem is that every
time we go to get bread, cereal, tea or other
everyday items, staring us in the face is our
culinary delights.
Switching: Many people admit to having
‘sweets’ cravings after meals. If you have
been unable to turn these off, instead of
fighting the cravings, have alternatives. You
might switch from ice-cream to diet frozen
yogurt etc. There are many less destructive
sweets on the market.
The Prevention Alternative
The preventative approach is by far the
most effective way to control binge eating.
It is also the most difficult and confronting.
This is because it goes right to the source,
the reason for the binge craving appearing
in the first place. We have all at some stage
in our life, resorted to food as a form of
comfort. The relevant questions are; why are
you seeking comfort in food? What can you
change about your life to be less-dependant
on food as a source of comfort? If you can
identify and few key areas in your life where
you are not being emotionally satisfied,
face these and seek out change, then the
cravings are less likely to occur.
When Binge Eating Becomes
A Disorder
Doctors do actually recognise binge eating
disorders. If you believe binge eating is
having a major effect on your life, then
consult your local GP.
This might involve:
• Frequent episodes of eating what
others would consider an abnormally
large amount of food.
• Frequent feelings of being unable to
control what or how much is being
eaten.
• Several of these behaviors or feelings:
1. Eating much more rapidly than usual.
2. Eating until uncomfortably full.
3. Eating large amounts of food, even when
not physically hungry.
4. Eating alone out of embarrassment at the
quantity of food being eaten.
5. Feelings of disgust, depression, or guilt
after overeating.