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A Great Weekend

43

June 26, 2012 by Katie

Hey everyone! I hope you all had a great Monday and a good start to the week!

Last week I wrote about how I’m struggling with emotional/binge eating? Well today I wanted to share some progress that I’ve made and some things that I’ve been doing to help with the situation. If you are or have dealt with similar things, feel free to share your ideas in the comments!

1. Reaching out to people and being open and honest with them and myself!

I talked to Annette* a while ago about the problems I’d been having and one thing she suggest was to write in a journal before or after a binge, and just say how I felt. Even writing down key words would be helpful! I don’t do this much anymore (and I should!) but it really helped me to be honest with myself in the beginning! It’s easy to lie to yourself and say everything is fine, but being honest makes you recognize the situation so you can do something about it.

I’ve also opened up to some friends about it and it’s helped because just saying it out loud makes me recognize even more. It’s also great to get support (like from all of you!) so that it’s not so shameful. The shame is one of the biggest part of any issue like this, and getting rid of that is key!

*Check out Annette’s website – she does a lot of coaching and has helped many women overcome binge eating!

2. Be Thankful.

:)

It can be easy to forget all the great things you have in your life. It’s important to take some time and sit down and say or write the things you are thankful for. I did this a lot when I first started working on my binge eating and it definitely helped me feel more optimistic. Here’s an old list of mine:

photo

3. Don’t try to control everything.

This can mean different things to different people. I’m a big control freak and can get very stressed out if things aren’t going the way I want them to. Over the past few months I’ve been getting better at just taking a deep breath and realizing that I can’t control the situation and everything is just fine. Go with the flow.

Another way you can see this is giving up control of your life to God. I don’t like talking religion on my blog merely because I know it’s a very personal thing and I don’t want to make anyone feel like they’re being preached to, especially since I don’t consider myself a religious person! However, I wanted to share that personally, I’ve been working on realizing that I’m not in control and giving that control to God. It’s something that’s helped me get over some anxiety and I have Ashley to thank for being so helpful with it!

got it God, or at least I'm trying...

4. Eat the foods you really want to eat, and have balanced meals.

One reason that I binge eat is because I never eat things I really want to. I have a history of calorie counting and considering tons of foods “off limits,” such as cheese, carbs, anything greasy or fattening. If I spend all day thinking about pizza, but eat a salad for dinner, I will most likely binge because I can’t satisfy that craving. What to do?! HAVE SOME PIZZA. You won’t die. I promise. It’s all about balance and the 80/20 rule. 80% healthy, 20% indulgent.

healtheir pizza

5. Plan activities.

A lot of the time I end up eating because I’m BORED. And you know what? Eating is fun! Making food and enjoying it is great, but when that is over it’s time to find other things to do. I made a list in my phone of things to do:

photo

Another great activity? Molly time. Weekends are SO HARD for me. It’s more expected that I’ll binge at this point. However, spending the weekend with Molly and constantly having something to do was so helpful!!!! It was a great weekend!

photo 3 (6)

photo 4 (5)  photo 5 (5)

 

What are your tips for getting over emotional/binge eating?

Do you try to follow the 80/20 rule?


43 comments »

  1. you are amazing!! I try my hardest to follow the 80/20 rule and it works pretty well!
    Praying for you friend!!

  2. You came up with some great strategies – and don’t be too hard on yourself, you obviously have so many healthy habits and are incredibly fit! :)

  3. I can relate to this, in my worst binging days I did nothing to help myself. What really helped me was not only eating what i wanted (aka no bad food or restricting) and asking for help. I told my mom when times were triggering, I told friends the truth about what was happening with food. It helped and I can only thank that time. You are so strong, thanks for sharing.

  4. Oh I definitely follow the 80-20 rule, if not 70-30. Especially when I go out to dinner – when I go out, I generally go to good restaurants that have balanced meals, but I never really think about eating healthy when I order. If I want pizza, I order pizza. If I want short ribs or duck, I order that. Going out to eat is often my indulgence!

  5. Love your Be Thankful list! You should add “my awesome hair!” :)

  6. I can totally relate to all of this! I love that you have a thankful list – it definitely helps to put things in perspective. In terms of healthy eating, I try to follow the 80-20 rule, but if I want something that may not fall into the 80 category, I get it anyway. It’s all about balance, portion size, and not depriving yourself. You only have one life. 1 slice of pizza if not going to derail everything if you’re conscious about it.

  7. i’m SO proud of you girl! i think the two huge things that helped me was eliminating stress and eating foods i really want. i used to restrict so much that i never allowed myself a cookie or piece of pizza when i really wanted it. then when i got just a little stressed, i immediately turned to those things and went crazy. it was a bad cycle. now that i’ve decreased stress in my life and have really been trying to eat what my body needs and craves, i haven’t binged in months. love you!

  8. Your story resonates with me and I’m sure it resonates with many of your readers as well. I would only eat foods that were clean and healthful during the day. Then at night, I would too often give into cravings for foods that I denied myself of.

    The best advice that I can give you is to be aware of your actions and emotions. Journal. Check-in with a friend or family member once a day (by email, phone, or in-person) to tell him/her what you have eaten and to discuss how you feel. You could even start a section on your blog with a food diary and a discussion of your binge triggers, etc. to hold yourself accountable and receive support from the healthy living community.

    You’ve already taken the first (and hardest) step by admitting your struggle. You can do this!!!

  9. These are great tips for learning to take control of binge/emotional eating (I especially love the Let Go and Let God reference!). I’ve been working on getting my habits in better control, and I definitely follow the 80/20 rule. Just because a food isn’t “perfectly” healthy doesn’t mean it should be completely off limits! This article in Women’s Health was eye opening to me as well: http://www.womenshealthmag.com/nutrition/foods-to-avoid The out of control feeling associated with binge eating is a physical, hormonal response. It takes hard work and willpower to overcome it, and it looks like you’re doing really well! I’m gonna use your “Plan Activities” advice, sometimes you just need to do something else to get your mind off it!

  10. I love this post! I have a list on my phone of things to do if I feel a binge coming on:
    Take a walk/exercise and listen to music
    Meditate
    Watch TV
    Read HLB!
    Watch funny videos
    Tell someone how you feel

    10 minutes is usually all it takes to get rid of that binge feeling so distraction is key!

  11. Awww this is such a great post! I really DO have so much to be thankful for. And when I remember that, I really AM happier!

    I love the idea of making a list for when I’m bored (although I’m having trouble remembering the last time I had time to be bored hahha)

  12. Thanks for sharing your tips, I missed the original post but I have been struggling with this a lot. I’ve been on vacation and kind o hiding it from the people I’ve been with, But I’m back gome with my boyfriend for a little while and I told him straight up that I keep having binging episodes so he has my back now and tries to ask if I’m really hungry..etc.

  13. Michelle says:

    I don’t have much experience with emotional/binge eating (I don’t think?) but there are definitely times when I have felt a little guilty or uncomfortable after eating way too much – it usually happens when I’m at an event with lots of food around. Since it doesn’t happen often, I just remind myself that one day isn’t a big deal and to not dwell on it.

    P.S. I love that your to-do list includes scrapbooking! I need to do some of that myself.

  14. Lizzie says:

    Soooo true! I’m thankful for feeling the wind in my hair and the strength in my legs when I run. Amazing, how God blesses us with the SIMPLEST things sometimes (just moving our feet!) which bless our souls the most. Your blog is an encouragement! Keep it up=-D

  15. I can really understand these. I replaced binge eating with smoking. Now I am attempting to quit smoking and a LOT of the techniques you are using are one’s I have used. Not being hard on yourself is a good one, slips are okay, they happen, just work out a little extra and move on. I never follow a strict diet because the word alone makes me want to go eat a whole pizza. Before I eat, I drink a big glass of water to make sure I really need that food or if I am just dehydrated.

    You are doing an amazing, a true inspiration! Good luck!

  16. I am SO glad you’re doing so well! I am proud of your progress–you do ROCK! And being thankful is huge for me too. It makes meal feel so ALIVE when I recognize who I am in relation to God. His plan is always best!! :)

  17. Alicia says:

    I am actually struggling with this myself right now. I have a lot going on in my life and many forces pulling me in different directions. What I have realized is it is a process. I love your tip to reach out to others. I recently opened up about my problem with two close friends and didnt realize the support I would get.

    I allow myself one day a week to go out to eat and eat whatever my heart desires. This really helps during the week because I find myself planning what exactly it is that I am going to eat and looking forward to that meal. It stops me from binging because I ask myself, “Will you really enjoy that meal if you feel guilty because you binged earlier in the week?”. I am finding that while this works for the week, I am binging during that entire day because I am impatient. Like I said earlier, its a process and am (like you) taking it one step at a time.

  18. Sarah says:

    I appreciate this post alot. I just want to know how you actually tell someone?

    • You just have to do it. I e-mailed my best friend (we’re not phone people) and was just open and honest. I said I needed to open up about it and she was cery receptive! I can’t believe I never told her about the problem before, we tell each other everything!

  19. Hilary says:

    I loved this post!! I don’t feel so alone now! I have been anorexic, bulimic and now I binge eat. It used to happen several times a week. Now it only happens once in a while. I just had a binge the other day and started a journal today. I find that I stress out too much about calories and being perfect. When I just eat balanced healthy meals and don’t count calories I do so much better and I’m much happier. Today I promised myself to keep journaling and to never count another calorie again. I find it much more peaceful just listening to my body. I also love journaling I used to journal everyday and list a compliment and one thing that I am thankful for. good luck!!

  20. Wow I couldn’t have seen this at a better time. I had my first emotional eating last night for the first time in about 1 year and a half. I knew it was wrong so I opted to jog in off in the morning and occupy myself with cooking. That’s how I deal now. I just really couldn’t do either at midnight :( stay strong!!!

  21. Annie says:

    Another inspiring post!

    I love your methods of “attack,” especially the 80-20 rule. It’s one that we often most forget, I think!

    P.S. Thanks for including Molly in this blog. LOVE her.

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