A simple way to prevent a hunger-based binge
As I’ve written about in the past here and here, there are many types of binges and myths about binge eating.
While the DSM-V has specific requirements to meet a BED, binge eating disorder, there are many people who binge eat who do not meet those requirements yet still suffer from the consequences of it. Binge eating makes you feel controlled by food and that you have no agency or regulation over your behaviors and feelings.
Many binges are the result of scarcity mindset, restrictive dieting and being in a chronic stress-response.
Others happen simply because you’re ravenous and didn’t pay attention to hunger cues during the day.
If you’re someone who forgets to eat, plays games by not eating during the day to conserve calories, just isn’t hungry during the day, or has an erratic eating rhythm or work schedule - pay attention.
These suggestions may really work for you.
First things first. Don’t judge yourself if you just don’t ever feel hungry or very full. It likely means that you’ve learned to dissociate from your body because you felt shame, discomfort or pain in your body. Or, that your hunger hormones and eating rhythm are out of balance.
If it's the former it can be hard to get the signals working again and communicate with your body again. Make no mistake though, this is the first step to preventing binges in the future.
As hard as it can be, dropping into the body, and getting to know the nuances again can give you tremendous insight into what it really needs.
It’s how I knew that I really sometimes needed sleep, not food.
Or that when I eat really slowly, I can tell so much faster when I’ve had enough.
When you agree to be in your body (not just in your head) and pay attention to it, you then have another powerful tool at your disposal; the power to plan.
How can you plan for and advocate for yourself when you don’t know what you need or how to provide it?
Once you pay close attention, and start honoring your body little by little, the more it trusts you with more. It’s like resetting the trust button. Your body has been trying to get your attention for years.
Are you ready to really listen?
Are you ready to plan and advocate?
Step 1: do daily body scans and get to know and make friends with all the sensations your body gives you - both pleasurable and uncomfortable sensations. This is your aliveness.
Step 2: Do a hunger check in throughout the day. Try to understand YOUR subtle cues of hunger. Write down the signs and signals you experience.
Step 3: Plan for small, nutrient dense, grab and go snacks to have around when you realize you’re getting hungry.
Step 4: Advocate for yourself by pre-planning certain events or outings knowing when your blood sugars get low or when you need to eat.
Doing so can prevent you from ever having that “omg, I’m starving and I don’t care what is in front of me, I need to eat” panic moments again.
These are simple, intuitive measures that yield huge results and give you that sense of confidence and empowerment around food that you’ve been looking for.
To learn more about mindful & intuitive eating and to start taking steps to heal your relationship with food, balance gut-health and hunger hormones and feel like yourself again, set up a free call with me today.