The Binge Eater

All to often within the health and fitness industries I see people lose track of their goals and in particular, their diets.

Some people can follow a simple eating routine, others go on a more strict plan for a specific purpose like body-building competitions, and some think they just need a ‘detox’ but fail to plan thereafter how to maintain a steady lifestyle of ‘clean’ eating and eating for nutritional benefits.

Unfortunately, some people lose sight of the goal, get lazy or have feeling of being ‘deprived’ and begin to binge eat.

I am learning all too well the hard way, PT’s, Coaches, Nutritionists and the like in turn get the blame for binge eaters behaviours.

Well why wouldn’t one take personal responsibility?

The reality is…. YOU are responsible at all times what goes into your mouth, what YOU buy, how YOU act!

Playing the victim will only keep you in a continual cycle of ‘no control‘.

So what is binge eating?

Binge eating is characterised by compulsive overeating in which people consume huge amounts of food while feeling out of control and powerless to stop. A binge eating episode typically lasts around two hours, but some people binge on and off all day long. People can often eat even when they’re not hungry and continue eating long after they’re full. They may also gorge themselves as fast as they can while barely registering what they’re eating or tasting.

The key features of binge eating disorder are:

• Frequent episodes of uncontrollable binge eating
• Feeling extremely distressed or upset during or after bingeing
• Unlike bulimia, there are no regular attempts to “make up” for the binges through vomiting, fasting, or over-exercising

People with binge eating issues struggle with feelings of guilt, disgust, and depression. They worry about what the compulsive eating will do to their bodies and beat themselves up for their lack of self-control. They desperately want to stop binge eating, but feel like they can’t.

Binge eating may be comforting for a brief moment, but then reality sets back in, along with regret and self-loathing. Binge eating often leads to weight gain and obesity, which only reinforces compulsive eating. The worse a binge eater feels about themselves and their appearance, the more they use food to cope. It becomes a vicious cycle: eating to feel better, feeling even worse, and then turning back to food for relief.

Compulsive overeating usually leads to increased weight gain. In turn, causes numerous medical complications, including:

• Type 2 diabetes
• Gallbladder disease
• Metabolic disturbance
• High blood pressure
• Heart disease
• Certain types of cancer
• Osteoarthritis
• Joint and muscle pain
• Gastrointestinal problems

Some tips on how to overcome binge eating

• Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practising simple breathing exercises.
• Eat three meals a day plus healthy snacks. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
• Avoid temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favourite binge foods.
• Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.
• Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
• Fight boredom. Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
• Get enough sleep. If you’re tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.
• Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass.
• Keep a food diary. Write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
• Get support. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends or join a support group.

Never doubt you can’t take control of your actions. The reality is that you CAN change the actions and habits of being a binge eater. But first you must allow yourself to be accountable for your actions!

Contact Geo Wellness for more information – Contact