How to Stop Uncontrolled Eating Habits

Joyce Nash, PhD

reprinted from Bottom Line/Health, March 1, 2001

URL: http://store.bottomlinesecrets.com/blpnet/article.html?article_id=30611

Are you unable to control your eating? If so, you have plenty of company. One American in 10 suffers from binge eating disorder* (BED), which involves frequent bouts of overeating.

BED strikes both men and women, especially obese individuals. It often goes hand-in-hand with chronic stress.

The binges can be triggered by hunger... or, more commonly, by restrictive dieting, anxiety, anger or simply boredom.

BED interferes with work and personal relationships. In addition to poor self-esteem, it can lead to persistent depression.

In severe cases, psychotherapy -- alone or with prescription antidepressants -- may be necessary. But there is much sufferers can do for themselves.

RECORD YOUR BINGES

Binges often seem to run on some sort of “automatic pilot.” Self-monitoring can reveal just how and why you binge...

Mark the time, place and content of every meal, snack or drink. How hungry were you before you began eating? Underline any episode you deem a binge... and record what might have provoked it.

Look for patterns after two weeks -- when, where and on what you binged... whether you were hungry... what decisions, thoughts or emotions preceded the binge... and how you felt about yourself afterward.

NORMALIZE YOUR EATING

Binge eaters often fall into a destructive cycle in which restrictive dieting -- denying all foods or certain “forbidden” foods -- is followed by a binge.

Some binge eaters skip breakfast or lunch and gorge on dinner. Others “graze” all day.

Better: Establish a regular eating schedule. That means three balanced meals a day plus two or three snacks. Plan one meal or snack every three to four hours.

Important: Limit meals to 30 minutes apiece... and snacks to 15 minutes each. Focus on when you eat, not on what you eat.

Avoid diets that prohibit certain foods. Saying that you will never again eat ice cream virtually guarantees that you will crave it.

LEARN TO CONTROL CRAVINGS

It’s almost inevitable to feel some cravings. Don’t panic or give in. Instead: Whenever you feel a craving coming on, invoke the “five Ds”...

Delay eating for at least 10 minutes -- to let the craving pass.

Distract yourself. Go for a walk, call a friend, etc.

Distance yourself from temptation. Leave the kitchen, avoid the cafeteria, throw out tempting foods.

Determine how important it is to satisfy the craving.

Decide, if the craving persists, how much food you can prudently consume. Then enjoy what you have chosen to eat.

ACCENTUATE THE POSITIVE

More so than most people, binge eaters base their self-worth on their physical appearance.

Relentlessly bombarded with images of perfection -- airbrushed models and actors in magazines and movies and on TV -- they silently berate themselves for failing to measure up.

The result? Low self-esteem. The antidote? Set more realistic standards.

Helpful: Write down at least five positive attributes of yours that are unrelated to weight or body shape. Don’t overlook attributes that might be considered mundane (being able to sew, for instance) or offbeat (being able to read upside down).

Review the inventory whenever you need a boost.

BANISH NEGATIVE THOUGHTS

Binge eating is fueled by negative thinking. To encourage a more constructive inner voice, write out a series of positive thoughts, one each on three-by-five index cards.

On each “reminder” card, jot down a single positive thought that rebuts a negative.

Example: If you often find yourself thinking, No one will ever love me, write down, My mother, sister and best friend love me.

The positive messages must be brief and believable. Platitudes such as I have much to be thankful for ring false.

Carry the cards with you to reflect on whenever you have time -- first thing in the morning, when stopped at red lights, etc.

BEFRIEND YOUR BODY

Binge eaters frequently see their bodies as “the enemy.” To make friends with their bodies instead, it’s critical that they hold periodic “peace talks.”

What to do: Stand naked in front of a mirror. Tell your body what you like about it... and what you’d like to change. Thank it for all it does for you. Apologize for mistreating or criticizing it. Ask what it needs from you now. Imagine and write down its response.

IMPROVE YOUR COPING SKILLS

Binge eaters often use food to cope with stressful situations.

Better: Practice problem-solving skills. Identify and describe every problem in detail... brainstorm possible solutions... implement the most reasonable one... assess its effectiveness.

Muscle relaxation exercises and deep breathing can help ward off cravings.

Muscle relaxation: Lie down and get comfortable. Alternately tense and relax the large muscle groups, beginning with the fists and arms, then the legs, torso, neck and head.

Deep breathing: Take a deep breath that fills your abdomen like a balloon. Exhale, letting yourself relax. Repeat until stress melts away.

SEEK OUT PLEASURE

Binge eaters often put obligations to others ahead of their own needs, leaving no time for themselves. Too many “shoulds” and not enough “wants” can cause feelings of deprivation... and the inevitable binge.

To restore balance: List all daily activities. Mark each with an “H” (have to), “W” (want to) or “M” (mixture of the two). Next, rank how much satisfaction each activity provides -- high, medium or low.

If the Hs far outnumber the Ws or Ms -- or if your satisfaction ratings are mostly medium or low -- reassess your priorities. Eliminate some obligations to include enjoyable things.

*A binge is any loss of control over eating -- whether it’s two hours of fast food or two days of carrot sticks. Unlike two better-known eating disorders, bulimia and anorexia nervosa, BED does not involve regular vomiting or self-starvation.