Binge eating episodes can be terrifying.
Here’s how to stop them.
This may include training for a marathon, triathlon, or other similar event.
It’s worth noting that cardio doesn’t always necessarily lead to excess hunger or binging.
Therelationship between hunger and cardiois complicated.
Factors such as gender or the punch in and duration of exercise all determine its relationship to hunger.
This relationship varies wildly.
In practice, certain people are more sensitive to large quantities of cardio and are more binge-prone than others.
Reducing the amount of cardio lessens the urge to binge or makes it disappear altogether.
If this sounds like you, eliminate cardio for a bit, then add it back slowly.
In the battle between nature vs. self-control, nature always wins.
Instead,utilize a sensible caloric deficitand increase your protein to one gram per pound of your target weight.
You might actually find that you’reincredibly full, while still in a caloric deficit.
Some examples are low-carbohydrate diets and"clean eating."
How does this lead to binging?
Let’s take a look at low-carbohydrate diets as an example.
They may work forsomepeople, as they naturally increase theintake of satiating food while reducing overall calories.
But at some point, unless you move to Alaska and become an Inuit, youwilleat something with carbohydrates.
Instead,practice flexible dieting, which allows you to fit anything into your diet.
Simply instructing dieters to take a break made them react completely different from the norm.
Now let’s take a look at binge eating.
Each binge is preceded by a psychological trigger.
It’s just one more.
You had a great week of dieting, Dick.
Time to gorge yourself with cake.
I know that you’re super hungry now, so go ahead and binge.
you’re able to always fast the next day.
Youcan’tstop thought patterns from occurring, but youcandisrupt them.
One way of doing this is through something I created called “the totem exercise.”
They then use these totems to tell if they’re dreaming.
Similarly, you’ve got the option to create a “totem” around your binge-inducing thought patterns.
Instead of an object, your totem will be a list of your thought pattern’s characteristics.
This urge pattern has the following characteristics which I will use as my “totem.”
It’s justified by the notion that I can just not eat anything the next day.
I’ll feel the thought pattern start to “egg me on.”
It’s usually accompanied by the feeling of anxiousness, loss of control.
I’m usually with someone else.
I’m more than six drinks in.
Let’s say that I feel this urge coming on.
I’ll mentally go through this list and see if it matches my totem.
Then, I examine my history of succumbing to this thought pattern.
I am always worse off overall.
This process disrupts my thought pattern, making me less likely to binge.
I used to think that overcoming binge eating meant that I no longer felt the urge to binge.
Thankfully the steps above are just enough to keep the demons away.
Images byCorie Howell,Stavos,Jeffrey Zeldman,Emily Carlin,studiocurve,Alex Eyla
