Compulsive Eating and Binge Eating Disaster Plan

Congratulations on waking up each morning and greeting the day with renewed determination! Perhaps you rise and say, Today's the day - I will make it through the entire day sticking to my diet goals." What a wonderful, optimistic way to begin a fresh day. Ahead of you lies the promise of a new day, a fresh start.

Sometimes though, as experience has shown, good intentions alone aren't enough to overpower the urge to binge. This is where positive desire needs to be coupled with a sound action plan. Willpower alone isn't enough to overcome a craving, the desire to binge or compulsively overeat. What provides empowerment is a predetermined, personalized plan of action. An individual plan that was carefully thought out ahead of time and written down.

Think about it - when was the last time you 'easily' sidestepped a binge or craving? Or 'effortlessly' drove past the fast food restaurant when a craving hit? Chances are, the urge to eat was so strong that it blocked out all rational, goal oriented thought. In a moment of crisis, focus and optimistic intentions seem to disappear.

Believe it or not, the part of you that woke up this morning and firmly stated that today was going to be a success, is still there. A part of you does still want to make it through the day without overeating. Hidden somewhere behind the overwhelming urge to eat is that aspect of you that was so confident earlier. It''s going to be your job to go looking for it and to bring it back to the forefront. For this, you''re going to need some tools in your tool box.

When you're in the midst of a crisis is no time to be gathering new tools. Instead, during strong and confident times is when it's time to prepare your tool box. That way, when you need them they are already there. You'll just have to open the box and dig them out when needed. Use the guidelines below to begin preparing your personal plan of action to bypass a possible binge or craving.

PRE-BINGE PLANNING
Once you're in the midst of a crisis, it's often impossible to view what's going on objectively. Overwhelmed by the desire to eat, it's difficult to gain the perspective needed to seek out alternative actions. It's possible that eating is your familiar way of coping with what's going on. So the urge may be intense. With such a powerful desire to eat, your mind is not going to be focused enough to recall your big picture. Take time now to solidify the long range foundation of your personal goals.

A. "CRISIS STRATEGY LIST" Develop a list of things you can do, or have done in the past, to overcome the need to eat. When a crisis moment hits, you can decide which category or categories of ideas might help you through the moment. Include ideas in all the following categories:

DISTRACTION Ideas that bring pleasure and/or distance from food. Examples might include craft hobbies, walking, cleaning house, planting in garden, etc.

1.

2.

3.

4.

BEHAVIORAL STRATEGIES Options that help you deal with your environment. These strategies might include drinking water to see if you were really thirsty instead of hungry, throwing away the tempting food, inviting a friend over, etc.

1.

2.

3.

4.

SELF SOOTHING AND COMFORTING STRATEGIES Instead of using to food to calm or feel better, what are other ways that you can soothe your soul with? Examples could include a warm and fragrant bath, deep breathing, yoga, peaceful music, or going to the park to watch the trees and feel the wind.

1.

2.

3.

4.

EMOTIONAL NEEDS Find alternative ways to first identify and then cope with the underlying emotion you might be feeling. Talk to a friend or counselor, journal, begin to sit with the emotion, are just a few ways of dealing with an emotion instead of eating to suppress it.

1.

2.

3.

4.

After your list is completed, keep it in a place where you can easily get to it when needed (i.e. purse, refrigerator, etc.). Revise or update your list as needed.

B. PHONE LIST It is also important to reach out during times of crisis. During moments of urgency we often feel scared, alone, and out of control. Reaching out to someone during this time can help to relieve some of the distress that you may be having. It might also help to prevent a slip or set-back. Talking to someone about your feelings can remind you that others care for you and that you are not alone. Below write down names and numbers of compassionate, understanding people you can reach out to. While it may initially be difficult to "reach out and touch someone," it will gradually become easier. The person that you call will be glad that you trusted them enough to lean on them during a tough time.

NAME PHONE NUMBER

1.

2.

3.

4.

5.

C. PERSONAL MANTRA
Develop a short one or two line statement that is meaningful to you. Take some time with this one and find powerful quote or meaningful statement that resonates within you. Something that brings you back to the larger picture, perhaps reminds you of where you wanted to go with your goal. When crisis occurs, look up your statement and begin repeating those words to your self.

Examples:

* I have the strength to stand strong for everything I believe in.

* I have the ability to change anything in my life that I choose to change.

* I take complete responsibility for my life.

* Everyday in every way I am growing more and more confident.

______________________________________

______________________________________

______________________________________

______________________________________

Beg in developing your own personalized strategy now. Don't worry if it's not perfect or if you're not sure if the ideas you write down will work. It's an ongoing plan that you will revise, and continue to fine tune. No one strategy works in every situation. Take a look at your past successes and begin to note what occasionally worked. Notice also what did not work.

Copyright 2005, Dr. Annette Colby, all rights reserved.

Dr. Annette Colby, RD
Nutrition Therapist & Master Energy Healer
"Opening Creative Portals to Success"
972.985.8750
Annette@AnnetteColby.com

For free inspirational newsletter, articles & info visit: http://www.LovingMiracles.com

---

Diet Tips for Weight Loss: Free Diet Tips Which You Cant Afford to Miss! (Part 2)

Obesity is a disease that is not caused by a... Read More

Weight Loss: Carbs? Or No Carbs?

Dietitians just plain don't like low-carb or high-protein diets.Whether it's... Read More

Plan Your Way to Weight Loss Success

Like millions of men and women, I started resolving to... Read More

Ten Important Things to Know Before You Join a Weight Loss Program

1. What is my BMI and how do I calculate... Read More

Dieting? The Real Secret

Your Non-Conscious Mind is 98% of your full power.Your Inner... Read More

Myth: Gastric Bypass Patients Can Never Be Nutritionally Healthy

A common claim from gastric bypass detractors is that after... Read More

Avoid Weight Gain After WLS: Learn the Difference Between Snacking and Grazing

Gastric bypass patients often find themselves regaining weight soon after... Read More

The Hated Cellulite Cure That Works

Cellulite is not a medical condition or an aesthetic mutiny... Read More

What Low Carb Dieters Should Know About Nitrates And Nitrites

Nitrates and nitrites are preservatives that are added to certain... Read More

What You Need to Know Before Starting a Low Carb Diet

In the last 12 months or so, low carbohydrate diets... Read More

Catching Yourself In A Binge or Compulsive Eating: Stopping Behaviors

Oh, no . . . You suddenly realize that you... Read More

Diet Sodas & Losing Weight: Is Diet Coke Good Or Dangerous For Healthy Weight Loss?

Zero Calorie Diet Sodas: Good Or Bad For Weight Loss?Calorie-free... Read More

Diet Information - Dieting and Weight Loss Myths That Will Keep You From Losing Weight

You've heard them before and may even have believed some... Read More

8 Ways to Rev up Your Metabolism

Yes it's true- and so unfair. As we get older... Read More

Carb Crazed

Low Carb diets have become as popular as apple pie... Read More

Cleansing the Body for a Detox Weight Loss!

Cleansing: How to Kickstart your Alkaline LifestyleDue to the highly... Read More

Successful Weight-loss Pointers

Well we're at it again, trying to honor our promise... Read More

Ancient Secret for Weight Loss

"THE SECRET REMEDY OF THE ANCIENT WARRIORS"Since what would seem... Read More

The Truth About Counting Calories And Weight Loss

Do calories matter or do you simply need to eat... Read More

Fad Diets & Weight Loss

A diet may be a fad diet or a healthy... Read More

Anorexia - a Game of Control!

Low self-esteem produces a game of control. It causes a... Read More

Weight Control: One Day At A Time

Most of us are aware of the AA axiom of... Read More

If You Dont Track Your Diet? You Are Wasting Your Time

Frankly, I'm puzzled whenever I hear this from somebody who's... Read More

Finding the RIGHT Diet Pill

Hundreds of products on the market today claim to be... Read More

Health Care Costs ? Can Your Diet Control Them?

One of the most talked about topics in any political... Read More

How You Can Chew to Lose Weight

There Is A Right Way to Chew!Chewing your food is... Read More

Weight Loss Methods: Its Advantage - Natural Therapy!

Natural therapies uphold the importance of minerals, vitamins and herbs... Read More

The Hidden Truth About Diets

Quick, what's the first thought that pops into your head... Read More

5 Diet Pill Free Weightloss Tips For Powerful Living

Before you even think of taking diet pills to lose... Read More

The Evil of Carbohydrates (?)

In recent years, carbohydrates have been labeled as the nutrition... Read More

The Best Weight Loss Exercise Is

* Not walking on a treadmill everyday for 45 minutes... Read More

Making the Food Pyramid Work After Weight Loss Surgery

A "normal-tummy" looks at the food pyramid from the bottom... Read More

Weight Loss Doesnt Work

Your brain has this really interesting system that is kind... Read More