Food is a basic need and when that need is not met, it is normal to intake a larger than normal amount when you do allow yourself to eat again. Many people identify specific emotions as triggers for binges, such as sadness, loneliness, guilt, or feelings of helplessness or hopelessness.
These emotions, which so frequently are difficult to handle, may be experienced throughout the course of a day or days. They may be caused by a specific event or series of events, such as an argument with a loved one, criticism at work, or self-criticism. People tend to be more vulnerable to emotional eating when they have been restricting their eating. Regardless of the specific emotion or event, identifying your own triggers is one way to recognize "red flags" which mean you need to do something different.
Recurrent episodes of binge eating, which includes a loss of control LOC over eating during the episode, is a key feature of binge eating disorder, or BED. Binge eating is defined as eating more in a single setting than most people would. Although this definition is very subjective, binges are much larger than a regular meal and can often contain several thousand calories.
Many people describe binges in terms of feeling "out of control" or not really even knowing how much they are eating. Binge eating is one of the main behaviors in the binge-purge cycle. Alternatively, a binge can begin with eating comfort foods to soothe the negative emotions related to an upsetting event and then continue into a full binge. It can also be your body's way of getting nourishment when you haven't been eating enough food.
After a binge, most people feel uncomfortable, or even painfully, full. This feeling goes beyond the fullness you experience after, say, a major holiday meal with family and friends. It's simply the result of eating so much. These emotions typically lead to the purge part of the cycle. For many sufferers, the time span between binging and purging is very short.
Purging becomes a way to relieve oneself of the negative feelings physical and emotional of the binge. Sometimes people use other behaviors, such as exercise , to compensate for the additional calories consumed in a binge. Some people will have one binge and purge episode and then go into a period of calm. Others may binge and purge multiple times before stopping. After a binge and purge episode, there may be a period of calm. At this point, a person may resolve to never binge or purge again.
He or she may even decide to begin restricting his or her food intake. Unfortunately, this will simply lead to binge eating again. There are also people who acknowledge that they will likely binge and purge again. They feel hopeless to stop the cycle. If you are experiencing bingeing and purging, the first thing is to know that recovery is possible.
You may be able to apply some strategies on your own. Self-induced vomiting can create electrolyte imbalances, which can have potentially life-threatening consequences.
Purging can also mess up your metabolism. For these two compelling reasons and more, you should not turn to purging as the answer to your binge. Things like: getting a massage, going for a light walk, calling your best friend, taking your dog to the park.
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Pay Online. What To Expect. Do not commit to new food rules. And so you purge to make up for bingeing to regain control. But purging only reinforces binge eating.
This is because calorie absorption begins the moment you put food in the mouth. Laxatives and diuretics are even less effective. You may weigh less after taking them, but that lower number on the scale is due to water loss, not true weight loss. Once you stop trying to restrict calories and follow strict dietary rules, you will no longer be overwhelmed with cravings and thoughts of food.
By eating normally, you can break the binge-and-purge cycle and still reach a healthy, attractive weight. Pay attention to your hunger. This only leads to overeating! Eat regularly. Try not to let over 4 hours pass without a meal or snack. When something is off limits, it becomes more tempting. Instead of eating mindlessly, be a mindful eater.
Slow down and savor the textures and flavors. While bingeing is often triggered by overly strict dieting that backfires, it can also be a way to control or numb unpleasant moods or feelings. Are you eating to calm down, comfort yourself, or to relieve boredom?
Is it anxiety? Avoidance and resistance only make negative emotions stronger. Dig deeper. Where do you feel the emotion in your body?
What kinds of thoughts are going through your head? Distance yourself. Realize that you are NOT your feelings. Emotions are passing events, like clouds moving across the sky. Sitting with your feelings may feel extremely uncomfortable at first.
Maybe even impossible. Even emotions that feel intolerable are only temporary. You can choose how to respond.
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