bingeing weight loss

Food Addiction and Binge Eating

12:03Whitney Hills

            Today I had the privilege of training two really great, but very different women. One has been struggling with weight loss due to poor food choices, the other is overweight due to periods of binge eating. While the second eats correctly most of the time, she is overweight due to the large amounts of food eaten in a short period. Even if the binge eating occurs two or three times a week, it can undo months of hard work. These two individuals require a much different approach to their nutrition plan. While they may be struggling to lose x amount of pounds each, one has some serious emotional energy required into unpacking the issues around the bingeing, while the other probably needs to find the motivation and determination to buckle down and make some changes.

Speaking to these women about the struggles they have reminded me again how different each client is. I have some clients who struggle to eat and remember to feed themselves, others who follow their meal plan without issues and others who struggle every single meal, and who are constantly falling off the wagon and then jumping back on. There really is not a one size fits all nutrition plan. Meeting with  a professional is especially important if you have food issues, as the social support really is a integral part of recovery.
         
 Food addiction is a huge topic. I will try to cover it in a few parts, and try to be as clear as possible. Let me start by saying I am in no way trying to be judgmental on the topic. I have experienced food issues myself and understand how challenging it is to deal with food addiction. I also believe that admitting you have issues with food, and finding a way of life that is the healthiest for you is very, very important. Again, social support is very important to be successful in this type behavior change. If you need to voice to your family, colleagues, and loved ones that you are experiencing some food difficulties, then so be it. Do not be ashamed. Admitting you have a problem is one of the first steps of recovery, and voicing your issues holds you accountable to others. I am going to blog in points to make it easier for me, and hopefully you. For those family members and loved ones, remember that if you call someone out on their binge eating they may become angry and defensive despite the fact that they asked for help. Be patient

* Food addiction can come from eating a certain combination of protein and fat, as mentioned in "The end of Overeating". Food manufactures have figured out a combination which in lab studies, cause rats to eat to the point of death and illness. Fed unlimited fat or unlimited sugar, rats will not overeat, but stop when they are full. The release of chemicals in the brain causes a pleasure response similar to that from drugs and alcohol. This is one reason why it is best to avoid processed fast foods. Sticking to a whole food diet, especially one that is plant based is much more beneficial to health.

*Usually if one binge eats, it will be on the foods mentioned above. While any food can be a binge food, bingeing on vegetables is much less satisfying than a cake or tub of ice cream. It becomes difficult when the over-eater will binge on anything in the fridge ie eggs, oatmeal, yogurt, bread and butter, soup and crackers. While the long term goal would be to be comfortable around all foods in the home, it may be better to eliminate almost anything that will trigger a binge. This can be difficult for other family members who enjoy a stocked fridge, or those who live in rural areas where you cannot go across the street to the grocery store. I find I keep only veggies and condiments in my fridge, and staples like brown rice which cannot be cooked quickly. I get what I need when I need it, however I am very lucky in this regard. It keeps me on my diet, especially when trying to diet for a competition.

*Diets and restricting are often harmful. Cutting calories too low and restricting can set yourself up for a binge. Plan a cheat meal and snack about once a week to prevent binge eating from feeling starved and deprived. Eating many small meals a day and consuming the proper amounts of carbohydrate, fats, and protein will ensure that you stay full and energized, and that your neurotransmitters are functioning properly. Cutting all your carbohydrates means lower serotonin levels, which depress mood and make the body crave fatty and sugary foods.
*Emotional and binge eating can occur for many reasons. Boredom, stress, anxiety, and loneliness are just a few of the emotions that can drive people to overeat or eat mindlessly. Be mindful when you eat. Eat slowly and chew your food thoroughly. Don't watch tv and sip on water or tea throughout the meal. If you are bored, lonely, or anxious and want to binge, try to delay the binge for 15 minutes or even an hour, and find something to do in the meantime. Exercise, go for a walk, read a book, or call a friend.

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1 comments

  1. That's all great advice! Thank you, I will keep it all in mind on those craving days...

    ReplyDelete

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