Wednesday, July 8, 2015

Tips and Tricks

I can't stop binge eating. I do well for maybe three days, lose about five pounds, then end up binge eating the fourth day and gaining five pounds back over night.
So I'm making this list.

Tips and Tricks:

  • If you feel like you are about to binge eat, drink a whole glass of water. If it doesn't make you feel sick enough to stop, at least you will fill up faster and maybe eat less.
  • Every time you think about eating, take a sip of water and do something else.
  • Things you could do instead- paint your nails, put on body butter, play around with make up
  • Make bracelets that remind you to stay on track and then wear an arm party so you can't ignore them.
  • Draw the weight number you want to get to and put it up somewhere where you will see it constantly. This will remind you of your goal.
  • Don't keep food in your room. Seriously, no snack stashes.
  • If you can, don't eat sugars. Some studies suggest that sugar is as addictive as cocaine.
  • Try and eat vegan. It's a good excuse to not eat pretty much anything.
  • Snack on veggies like carrots and celery.
  • When you have a free moment during the day, do 50 jumping jacks. The calories you burn will add up quickly.
  • Sip tea or coffee. The caffeine and warmth will make you less hungry and help with cravings. Black coffee and plain tea have almost no calories if any.
  • Clean your room. It burns extra calories and a messy room can make you more depressed i.e more binges.
  • The more you think about food, the more you will eat it. Distract yourself constantly with other things so you won't think about food as much.
  • Make a bucket list. Having dreams of a future can help with hopelessness.
  • Surround yourself with pictures of goals and dreams, and places you want to go. The more you see them, the harder you will work to make them come true.
  • Do some yoga to help yourself relax and tone.
  • Try on clothes that are too small for you and imagine/remember what it would be like to fit in them. This includes clothes you may have worn when you were smaller.
  • Build a virtual dream wardrobe that you will reward yourself with when you get there. Pinterest would be a good place for this.
  • Try to be positive, or just fake it until you make it. Allowing yourself to wallow in misery can just send you back into a bad cycle.
  • Try to not beat yourself up when you fail. Focusing too much on failure will usually just result in more depression, loss of self confidence and then- more failure. Don't start that cycle either.
  • Celebrate the little successes like not gaining weight, or going several days without a binge.
  • No cheat days. Cheat days always set you back.
  • Don't reward yourself with food. It just feeds the food obsessing.
  • Before you eat, try and be aware if you are hungry or not. If you aren't hungry, don't eat. Try and identify what feelings you are having that make you want to eat, and exercise instead.
  • Exercise can make you feel better long term. Food will only make you feel better for a moment.
  • Eat slowly, and take sips of water between bites.
  • Try to be aware when you are eating. Stop when you are almost full. Remember, it will take a while for the signals to actually reach your brain so by the time you feel full, you may end up feeling a little sick from eating too much.
  • Identify what your triggers for binge eating are and then try and cope with those triggers with something else, like exercise.
  • If you feel like you are about to binge, do 100 jumping jacks first. The exercise may help you calm down and will give you a shot of feel good hormones that you are looking for with food.
  • Try not to let yourself get bored. Boredom can be the biggest reason for binge eating. Instead, try and do something that you would normally enjoy, or contact a friend to talk. You probably won't try and binge while talking to someone.