If you’ve been following me for a while, you might know that for the past few months I’ve been struggling with binge eating episodes. Normally only lasting for a day, which is annoying but I can handle it because it doesn’t do too much physical damage in the long term but last week, I had an episode that lasted 4 days which really scared me. I literally stuffed my face with anything I wanted to the point of being full and beyond. I ate until I felt uncomfortable and sick and then ate some more. I haven’t told anyone this except my partner. I haven’t even shared it on social media yet and I tell the world everything, but at the end of it all I got on the scales and weighed in at a massive 95.25kg. Not too bad you say? Consider that before this episode my weight was 88kg and reevaluate . That’s over 7kg in 4 days. Now I know it’s not all fat and all that jazz but after what I ate some of it bloody well is and I need to do the work to shift it again. I’m on day 4 back on track now and I’m feeling good so now I just need to figure out how to stop it from happening again.
So how the hell do I do that? I’ve googled til by eyes bled trying to find the answer and man some people have some stupid advice don’t they? But there are some good ones as well so here’s some tips that make sense to me.
- Don’t keep foods you’re likely to binge on in the house. – This is something I try to do anyway. It’s easy when my partner is away at work but when he’s home I feel like I need to have different foods available for him so staying on track while he is home is harder in general. My biggest problem is facing my work days because I’m faced with the constant and never-ending supply of binge worthy junk foods. My plan for those days is the same as always. Pack plenty of food so I don’t need to feel hungry and do my best to control the urge. I’m thinking of taking a notebook to work and just keeping track of my thoughts about food throughout the day and keeping tally of my binge urges.
- Share your pain – a problem shared is a problem halved don’t they say? So that’s what I’m doing. Telling everyone. Eliminating the shame and embarrassment because that kind of emotion can just trigger another binge eating episode. So, be open about it. Some people might not understand but who cares. Find your support network and love them hard. We could all do with a little more support right?
- Listen to your body and figure out your triggers – Thankfully I’ve already figured this out. Stress and boredom. In fact I can pin point a particular stressful event that triggered my 4 day event and I’m finding really hard not to shift the blame to the person who caused me the stress (but that’s another episode)
- Be kind to yourself – Accept that nobody is perfect, not even you and when you have those days that don’t go so well, forgive yourself quickly and move on. This is so much easier said than done but I’m working on it.
- Set small goals and treat yourself when you accomplish them – not weight goals of course but small mental health goals. Focus on the number of times you’ve managed to control the urge to binge instead of the opposite and shout yourself a non food related treat.
What pissed me off most about the online advice I found is the most common suggestion for controlling binge eating is to ‘ditch the diet’. I’m sorry but to me that’s just code for ‘eat whatever the fuck you want.’ Obviously not how it’s intended but please don’t try to tell someone who’s been morbidly obese their whole life and still needs to lose weight to ditch the only form of control they have. Seriously.
Until next time…
PS – In light of tip number 2, I’ve started a Facebook Group attached to my Keto Kylie page. The idea was to create a little support community for people on a similar journey to me or those wanting to embark on one. Click here to join us if it sounds like your cup of tea.