I have a new looking blog! Just thought I would change things up a bit and make it a little easier on the eyes! I’m digging it so far.
I’ll start by saying that I am FINALLY away from my plateau! Yay me! And by a whole Kilo too!! Weigh in Wednesday is once again one of my favourite days of the week. I have to put thanks to keeping a Food & Emotion Diary though (and thank you to Chelsea as well for organising the daily swap & keeping me accountable!)
I have been sticking to my 1200 limit and actually seeing results. I knew it worked in the past for me and it still works now. I just needed that extra push to get me back on track.
What I want to talk about in this post is “Emotional Eating” not just emotional eating on itself though but also “Binge Eating”.
These two topics are bought up constantly throughout the support group I joined when I was doing the 12WBT (JFDI Dames). Every week one of the girls or even myself get onto our forum and have a moment of truth where we let it all out. “Why on Earth did I eat a block of chocolate?!” “Why can’t I seem to stop myself from doing this on a regular basis?” “Do I have a problem?”.
I’d always heard about Bulimia and also Anorexia but I had never heard of BED – Binge Eating Disorder. The more I researched it, the more I realised that it really is out there and that there is a higher percentage of people with this disorder then both Bulimia and Anorexia.
“Binge eating disorder is a mental health difficulty that can impact greatly on a person’s life. There are a number of unique characteristics as well as causes of binge eating disorder, and it can have some serious impacts on both physical and mental health. If you’re concerned that you might be experiencing binge eating disorder, there are a number of things you can do which can help.” (taken from reachout.com)
It says after the description that you might have this disorder if you eat heaps of food all the time, are worried about your food intake and if you feel you have to hide the amount of food you eat.
It then goes on to show you some characteristics of BED.
– Feeling that your eating is out of control
– Eating what most people would consider to be a large or excess of food on a regular basis
– Eating to point of feeling uncomfortable
– Eating large amounts of food, even when you’re not hungry
– Being secretive about what is eaten and when
– Being embarrassed about the amount of food eaten
– Felling disgusted, depressed, or guilty about over eating
It also shows some causes of why people do this as well:
– Feeling alone or isolated from other people
– Participation in very competitive sports or dance
– Stressful life events
– Feeling bad about yourself (negative self-evaluation)
– Low self-esteem
– A family history of eating disorders
If you would like to read more about this go to reachout.com and check out the site, there is also a section on where you should seek help from as well and talks a bit about support groups.
I myself can tick quite a few of those boxes if I’m being honest!
In the past I have eaten terribly and always felt bad about it but now that I have a goal and something to work towards I have gotten a hell of a lot better!
I still plan on seeking the professional advice of a Registered Dietician though to see whether they can help me to really clean my eating and habits up and help to devise a good solid eating plan.
So what do I do to combat my own binge eating and emotional eating? Well there is a few little things I do throughout the day to help me get through it!
1. Eat More! Not necessarily upping my calories but eating more frequently throughout the day. I eat at least 5 times a day, sometimes 6 if I need to boost my calories at the end of the day. I make sure I get a lot of fruit and veg in through the day aswell, some days I eat better than others but I’m only human!
2. Ask yourself Why. Why are you eating to oblivion? What emotion is pushing you to do this? Are you actually hungry?
3. Drink Water! H2O is your best friend! People and even myself sometimes mistake dehydration for hunger. Make sure you’re getting enough water through the day. Aim for 2 litres at the least and chug away!
4. Clean out the Cupboard. This was one of the first exercises that Michelle Bridges makes her 12WBT do! Go through your cupboard and just throw away all the junk or you could even give it to your family or friends. Don’t put it in a bag out of sight, just get rid of it all out of the house! No temptations means no Bingeing!
5. Get moving! Try to aim for 30 minutes a day of exercise. But even if you don’t have the time for that try to get at least 10 minutes in! Or through the day got for a walk while on your lunch break, just anything! As long as you’re moving you’re not thinking of food!
6. Keep a food & emotion diary. I do this myself and I find it’s the BEST thing to keep me accountable and on top of my nutrition. I fill out my nutrition for the day in the morning before I head off to work and then fill in the gaps as the day progresses, adding in water consumption and my emotions, especially if I’m stressed (this happens a lot at work) I find because I keep the diary and share it with a few others I am more likely to stick to healthy eating through the day and make sure I’m eating enough calories too!
If you do all of the above you’re bound to not only jump over the hurdles that binge/emotion eating brings but you may also even lose weight!
If it works for me it should work for you too!
Just before I go I wanted to share my delicious dinner that I had last night! I used the Celebrate Health Recipe Base – Indian Butter Chicken and it was so damn good!!
I got 3 serves out of it with a bit of rice for 336 calories!! You can check out my recipe for it if you have an Instagram account. My User Name is of course: Amydeville