A way out of BINGE EATING!

A way out of BINGE EATING!

December 12, 2017

Is food our friend or enemy? I would say both… It’s not only a fuel to our body but it also serves as some kind of reward that comforts us. This feeling of satisfaction usually last only for a very short time and then it is asking for more. Nowadays people put too much attention to food. For example, family gatherings, celebrations or other occasions that bring people together to enjoy some time together with some FOOD. It is becoming more and more important part of our lives and we should be able to handle it! 

Firstly, I should explain that binge eating is not overeating! Probably all of us experienced overeating so far. The time that we ate more than we should… But in case of overeating you don’t feel the necessity to continue for several days or several weeks as in case of binge eating when food becomes your universe. It’s the thing you need to think about every day over and over again and the thing you turned to when you’re all stressed and overwhelmed. With all this, we are getting to main characteristics of binge eating.

You actually get to the point when you don’t even feel the taste, you ignore feeling of being full and simply eat. Eat so much with feeling of constantly empty stomach. Sweet or salty snacks? It doesn’t really matter… At the very beginning you might even enjoy it but as the binge gets worse and deeper, that moment of joy disappears. You only swallow all those bites without any emotions or perception of doing something wrong. And when do you finally have enough? Well,…when you reach that “extremely full and sick” mode. Physically but also mentally. And it is happening over and over again. Overeating, regrets, hatred, restrictions/limits, compensation and all of it over and over again... I am not going to analyse this whole eating disorder, but I will tell you about my personal experience with binge eating and how I got out of it with few tips that helped me and might help you as well.

 

In my previous article, I already mentioned that I fell into the binge eating cycle after my first contest preparation which was extremely strict. Do I blame the prep diet for it? Maybe a little. But it sure was also caused by all the problems with anorexia that I suffered with before. My body went through so many extremes that it finally said stop and started to literally beg for food. And one week wasn’t enough… As soon as I realised all of it, it turned out to be 6 months.

I even remember that feeling of first chocolate bite which gave me such comforting feeling of sugar that I even got goosebumps. No, I am not exaggerating.… Even being home alone gave me space to enjoy more and more food. All the delicious snacks we had in our storage were gone in little while. The same applied to when I went out alone. Me, my mind and my thoughts. It easily led me to shop some snacks and eat all of them on my way home. 300g Oreo Milka chocolate? No problem. I ate all of it and could continue eating more and more. Sometimes I was fine for only like one or two days but then I binged again.

Also, day time wasn’t usually a problem. But evenings were! What’s more, I wanted to increase my calories as much as I could, because “reverse diet” which I did not followed properly. I literally wanted to increase my intake to be able to add more chocolate and nut butter to my oatmeal so that I could post cool picture on my Instagram. I have defended my actions with “off season” mode or “well, I train hard so I can” I didn’t do anything about it until I started to get weird comments and looks from my surrounding. After it got worst I felt other people saw it and even let me know they saw it… My weight went up from 48 kg to 68 kg… 20 kg up! That moment I realised it was time to change it!

 

Maybe you ask how did you find a way out of it? Or what were the steps to your success? I totally understand that once you are there you feel like there’s not a way out of it. Definitely do not remove all the food that you are used to eat from your meal plan. That would only cause stronger temptations. BUT what you need to learn is how to eat less of all the food that might cause you to binge. YES, I understand it’s easy to say but it is still only mental game. My turning point was when the scale showed +20kg. And that was an extreme for me. That day I stopped and decided to change everything.

And here you can see 12 steps which I followed:

  1. Throughout the recovery period I still had “cheat days”. Yes, at the very beginning they were extreme but not as extreme as my binges. Also, as the time went on, I had them less and less often. Step by step, eliminate your “bad eating habits”.
  1. If you think binge eating is coming, try to stop and think about it! Feel all your emotions and ask yourself: Is this really what you need? Do you want to eat that much or do you need to eat that much? Does your body need that food or is it only your desire to get that sugar, hearing your inside voice screaming for it? Does your body get all necessary macronutrients it needs in order to prevent these desires? Trust me, first step is to realize the situation, before you start eating everything you see. Feel your feelings!
  1. If you already started and realized it halfway, just stop there. Better to stop later than never. Better to go over your intake by like 500 calories than 3000. Trust me, baby steps can eliminate this addiction. 
  1. Another diet or restricting is definitely not going to solve anything. Consistency is the key. Your body is way too smart and adaptive. Just like it adapts to a smaller caloric intake and stops losing weight, it can also adapt to a bigger intake which can actually become your maintenance and you don’t gain or lose any weight. More restricting and compensating won’t get you anywhere, it actually does the opposite and sets you up for another failure.
  1. Do not separate good food from the bad one. Listen to your body. It will thank you for it. Give it what it wants but in optimal and reasonable quantity. For some of you macronutrient calculation can be a good way to start, for some it might not and intuitive eating is the right way to go about it.
  1. Do you have too many snacks, sweets and cakes in your house? Try to put them away. Keep them out of your reach. Don’t buy them. If you can’t see them it’s okay. If you live with your parents and it doesn’t work this way talk to them about your problem.
  1. Be patient! Don’t expect miracles to happen overnight. Just believe in the process and don’t give up!
  1. For sure you can fall few times. If that happens just get back on track, keep your head up. Really. There will be many ups and downs during the process but you just need to keep going.
  1. Focus on process as a whole, not only on one particular goal like “to stop binging”. Every step brings you closer to your overall goal and after completing each of them, you will be so proud that you won’t even want to stop.
  1. Good and bad points. I always marked bad red or black point on the day of binge eating or a cheat day in my diary. Again, a mental game. Well at least for me. I wanted to have less bad points and more green smiley faces. 😊
  1. Food will always be there. I know it’s easy to say because in that specific moment you want everything immediately! But it’s true. We have our whole lives to eat all the foods we want.
  1. It is all in your mind! Fight with your thoughts, with your mind and with yourself. There is no miraculous pill that will solve it for you. This needs to come from you and your desire to change it. Mental illnesses are mostly even worse than others.

 

Maybe you wonder if I binged since I started my recovery in April 2016. Oh you bet! It even happened after my last bikini prep in October. The paradox is that it happened after about a month after show day. Not right after. Sometime trying too much is not the way to go, sometimes you need to loosen up a little bit, chill out, calm down, free your mind.

 

Now, more than ever before, I finally have a strong feeling that I’m on the right path and like I’m getting where I really want. Whether I count calories? I do in my head, intuitively. I do weight my portions only to have a better control over my serving sizes, the rest is more intuitive, using common sense and knowledge I have from counting calories and macros for 2,5 years. It is ironic that now I have better control and power over everything, than I had with My Fitness Pal and counting every gram and calorie. Last but not least, my overall goal is to be more self-confident, more self-aware, realizing the value I have as a woman in society and be in peace with myself. But that’s a whole another story and I’ll talk about it in the next article. Keep rollin’ 😊

 

FIND OUT MORE ABOUT SIMONKA:

Instagram: @siiimonka

Youtube channelSimona Bo



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Size Guide
MEN'S TOP / PÁNSKY TOP
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
S <103 cm <95 cm <98 cm 78 cm 76 cm
M 103-109 cm 95-101 cm 98-104 cm 79 cm 78 cm
L 109-115 cm 101-107 cm 104-110 cm 80 cm 80 cm
           
           
MEN'S T-SHIRT / PÁNSKE TRIČKO
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
S <88 cm <97 cm <92 cm 75 cm 34 cm
M 88-95 cm 97-103 cm 92-98 cm 76 cm 35 cm
L 95-100 cm 103-109 cm 98-104 cm 78 cm 36 cm
           
           
MEN'S JOGGERS / PÁNSKE TEPLÁKY    
   
EN WAIST HIPS INSEAM    
SK PÁS BOKY VNÚTORNÝ ŠEV    
S <75 cm <103 cm <76 cm    
M 75-81 cm 103-107 cm 76-78 cm    
L 81-87 cm 107-113 cm 78-79 cm    
           
           
           
           
WOMEN'S TOP / DÁMSKY TOP
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
XS <81 cm <70 cm <82 cm 64 cm 67 cm
S 81-87 cm 70-77 cm 82-88 cm 66 cm 68 cm
M 87-92 cm 77-82 cm 88-94 cm 68 cm 70 cm
           
           
WOMEN'S T-SHIRT / DÁMSKE TRIČKO  
 
EN CHEST WAIST TOTAL LENGHT SLEEVE LENGTH  
SK HRUDNÍK PÁS CELKOVÁ DĹŽKA DĹŽKA RUKÁVU  
XS <87 cm <84 cm 52 cm 21 cm  
S 87-93 cm 84-90 cm 53 cm 22 cm  
M 93-99 cm 90-96 cm 55 cm 23 cm  
           
           
WOMEN'S SHORTS / DÁMSKE ŠORTKY      
     
EN WAIST HIPS      
SK PÁS BOKY      
XS <63 cm <63 cm      
S 63-68 cm 63-69 cm      
M 68-74 cm 69-75 cm