How to control binge eating?
Food tracking, journaling, mindfulness training, and meditation will help!
I grew up binge eating and still struggle with it to this day.
“NO!,” I can hear you shouting, “not you. You are so damn balanced and healthy.”
All I can say is, give me some real stress (like parents dying and then a crushed toe – my 2013) and all I want to do is drown my sorrows in vats of fried rice, good double-fried frites, bagels and cream cheese, and Magnolia’s chocolate cupcakes with chocolate buttercream.
(This is what led to my current need to lose a few pounds, now that things are calmer and I am a little more in control.) But I digress….
My mother was bipolar, and things were often out of control in my house. I grew up eating for comfort, ending up at Weight Watchers at age 11. I learned well. There was very little that I could control, and one of those things was food. So in high school I starved. I just didn’t eat, and when I did I allotted myself 600 calories a day. I was very thin.
Then came college, where my anorexic self met my bulimic roommate, who is still a friend today. We would go crazy some nights, alternating sweet and salty snacks for hours. At first we both gained weight. Later, when I was the only one keeping the food down, I gained more. That’s when I knew she was in trouble.
In my senior year I discovered exercise, which basically allowed me to eat whatever I wanted. This lasted until my hysterectomy and hormonal insanity when I was 30. Now, at 47, I have to really watch what I eat and how much I eat.
Leora Fulvio, author of Reclaiming Yourself from Binge Eating: A Step-By-Step Guide to Healing, has a similar story. She was also sent to WW at age 11! And she was able to control her own binge eating through a process of self-understanding and practical corrections. Meditation, mindfulness, and journaling helped, as did making herself eat regular meals and make better food choices.
Fulvio, who sent me a copy of her book and her Control Binge Eating hypnotherapy audio, is now a therapist who specializes in binge eating, and in this book she outlines, in a very clear and practical manner, the steps we need to take to control our binge eating. Identifying triggers is a huge thing and recognizing them allows me to go in forearmed.
Reclaiming Yourself from Binge Eating: A Step-By-Step Guide to Healing, contains 34 chapters that address everything from dealing with uncomfortable feelings to gaining self esteem and looking at your family dynamics.
To support her patients and readers, Fulvio also sells hypnotherapy audios, and the Binge Eating audio that she shared with me is very useful. Her voice is very soothing, and her words make it possible for me to stop a binge before it happens most of the time. This is a tool that can help you with mindfulness, meditation, and relaxation – all of which promote a healthy relationship with our bodies and food.
If you struggle with binge eating, or any disordered relationship with your body and food, please give this book a read. Follow the steps and it will help. Really!