You know you’ve been there – reaching for the cookie jar again and again, or woefully looking into the bottom of a bag of chips. Feeling sick, disgusted, out of control, sad and angry. Cursing yourself for giving in to the urge again. If you’ve got a problem with binge eating, there’s no perfect way to avoid it forever, but the key is to stop and think before you act. Here are my favorite ways to put the brakes on a binge:
Triple wrap your treat in foil, plastic wrap, and a plastic bag. Shove it in the deepest, darkest corner of the freezer. I know chocolate chip cookies taste great frozen (and semi-stale, and raw, and even when you have to pick the raisins out of them), but this will slow you down.
Before going to a potluck (and I am not casting aspersions on your family, friends, or colleagues), remind yourself of all those studies documenting that one-third to one-half of people do not wash their hands after using the restroom. Did one of those people prepare that casserole full of fatty pasta you’re about to dig into? Just asking…
Make a public declaration, and allow your shame to come quickly to the forefront if you violate it. I know if I say I’m following a special diet that temporarily eliminates wheat and dairy, you can bet someone will question me if I start heading for the cheesecake. The only way out is to contain myself.
Eat dessert first. Your mother isn’t standing over your shoulder, telling you what to do anymore. If you want dessert more than anything, give yourself permission to eat it first, and know that you are allowed to have whatever you want.
Put a time limit on it. If you really can’t resist, set a timer for three minutes and eat what you will. Not a perfect remedy, but you will contain the damage.
Love your food. Really love it. The more you love something, the more difficult it is to abuse. Remember that about yourself as well.
Forgive yourself if none of the above works. Forgive yourself if nothing you’ve ever read or heard or been told by your dietician works to keep you from binge eating. There’s always another opportunity to do better.