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(Date Posted:12/19/2007 9:14 AM)
Exercises to Control Bingeing courtesy of http://www.colorado.edu/ 1. Explore your hunger
Is the hunger localized in one area? Does your hunger relate to other feelings that you have as you concentrate on your "hunger?" Are you feeling happy, angry, depressed, bad? What do you dream or fantasize about? Is food a means to avoid an issue you're dealing with? Do you eat out of boredom? Is it easier to eat than to deal with these issues? Is food acting as a reward? Is it working? What is the obstacle? If you find that you use eating to avoid dealing with other issues/emotions (boredom, anger, depression, work, relationships) try to:
A. Verbalize this fact
B. Explain and explore why
C. Write down what you are avoiding and why
D. Explore alternatives
i. Determine sources of anger and act on relieving this source
ii. Designate a specific hobby to do whenever you feel like eating out of boredom
E. Take responsibility for your actions by recognizing and accepting the times that you do overeat and binge 2. Explore your self-statements
What are you saying to yourself? Are statements like these familiar:
A. I've already blown the diet today so I may as well go all the way.
B. I'll never be able to control these urges Change each negative statements to realistic positive statements, such as:
A. I've done well all week and even though today has been harder, I've really made some changes.
B. I feel my eating habits are becoming healthier, and my body will adjust to what's right for it.
C. These urges are difficult, but I've already begun to control them by becoming more aware. 3. Take alternative actions
a. Relaxation
b. Self talk
c. Change the environment
d. Exercise in moderation-make exercise fun
e. Treat yourself with something other than food
f. If you choose to binge, control the binge
A. Do not rush into the binge by waiting at least ten minutes to eat after the urge.
B. Eat food that provides satisifaction or positive results
C. Take small portions
D. Eat foods that take time to prepare or make warm food or hot tea. Warm food can be more satisfying. 4. Do not berate yourself for overeating. 5. Additional tips:
a. Eat three meals a day
b. Eat when you're hungry, stop when you're full.
c. Try substituting protein for sugar so you'll feel full longer.
d. Try to eat with a friend as loneliness can prepare you to overeat.
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Obesity is the fine we pay for exceeding the feed limit.
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