Catching Yourself In A Binge or Compulsive Eating: Stopping Behaviors

Oh, no . . . You suddenly realize that you are well on your way to eating more than you had intended. Maybe it's a meal that you've already eaten too much of, or perhaps an unexpected binge. How do you stop? It's not going to be easy, and that's certainly an understatement, but it is possible to find a way to put the brakes on.

The first step is always to find some way to wake up from the trance you're in. No matter how much has already been eaten, a person has to be able to snap back to reality before anything else can happen. The trick is discovering how to regain consciousness. You'll have to find what works for you, but some methods of bringing yourself back to the here and now can include:

* Go to a mirror and look yourself deep in the eyes. Say hello to yourself.

* Get a broader perspective of what is happening. Step back and see the whole picture. Acknowledge where you are and what you were doing. Begin to see the whole forest and not just a giant close up of the trees.

* Talk out loud to yourself. Call yourself by name and say "wake up".

* Shake your head to clear out the cobwebs.

* Plant visual cues in your kitchen:

- Place a special blooming potted plant on your kitchen table. Looking at it might remind you of your potential to bloom and prosper.

- Put a baby picture of yourself as a baby on your refrigerator. Look at how pure and happy you are.

List a few methods you can think of to bring yourself back into a mindful state:

_______________________________

_______________________________

___________ ____________________

_______________________________

B. LISTEN TO YOUR THOUGHTS

Now that you're awake - Pause. Consciously notice the thoughts running through your head. Separate yourself from them and just take a moment to listen. Notice what they are saying to you. Are they critical thoughts about what you've already done? Or defeatist? Perhaps they run along these lines:

"Look at what you've done now."

"Everything that you've worked for is now undone."

"It's going to take so much longer to lose weight now."

"Since you've eaten this much, no reason to stop now."

"What the heck, you've already failed. "Might as well enjoy it now that you've given in."

"It's useless. No point now in stopping."

Once you hear your thoughts, stop and acknowledge them. Talk back to them with a non-confrontational style. Something along the lines of, "Yes, I hear you. Notice your thoughts instead of agreeing or arguing with them. You are not required to agree or disagree with them. Simply hear them as an observer. You might say, "Yes, I hear that you're saying . . . (fill in your own blank)." Take a moment and notice the feeling that goes along with the thoughts. Observe where in your body the feeling is, and see if you can give it a name.

C. BREATH

Now, take a deep breath and close your eyes. Breath in through your nose, allowing the breath to go deeply into your lower belly. Breath out naturally. Feel yourself breathing. Allow the breath to enter the area of your body that is holding onto the feeling from above. Slowly release any tightness or constriction in your body. Let go. Breathe. Relax.

D. COMPASSION AND FORGIVENESS

Talk compassionately to yourself. No matter what has happened or how much you've already eaten, begin speaking kindly and compassionately to yourself. Yes, I can hear the protests already: "How can I talk nicely to myself when I've just blown it? I hate myself for what I've done." My only response is, will beating yourself up for your actions help you achieve the overall success you want? Has it worked so far? Didn't think so.

Being critical only serves to maintain and reinforce status quo. Taking the time to intentionally feed and nurture what you desire (even if you failed big time) will strengthen that which you are in the process of cultivating. It is choice that will determine your destiny. Choose criticism and you learn nothing, move nowhere. Choose compassion for self and you move forward. One episode of overeating will not affect anything in the scheme of things. However criticism, and feeling defeat, and giving up will turn one episode into an ongoing event.

Now is the time to remember your dreams, relocate your desire, and be clear about your direction. Criticism destroys this. Positive thoughts, even in the face of a setback, will reinforce your destination. Stop and think - are you trying to reinforce failure or determination? It is up to you, and you alone, to make the choice to strengthen your goals.

Here are some examples:

* I forgive myself for what I have done.

* Now is the time to begin again. I do not need to wait until tomorrow.

* I haven't failed. The only failure is failing to learn something from this experience. What have I learned?

* I am back in control now. I can choose my response from this point forward.

List a few sentences or quotes that will begin to bring calmness and control back to you:

_______________________________

_______________________________

_____________ __________________

_______________________________

In advance of such an episode, you might consider putting a positive self-talk speech on tape. If you had such a recording prepared, now would be the time to hit the play button. You might use the following for an idea of what to pre-record:

"Hello Annette. I see that you woke up from the trance you were in. Congratulations. That's something new. Now that you are back to real time, notice what a good job you did of waking up when you did. You are doing so good. I am proud of you. Yes, I can see that you are disappointed in your actions. It's okay to feel disappointment. It's also okay to forgive yourself. So, close your eyes and listen closely. Annette, you are a wonderful person. Yes, you overate, and it's not the end of the world. In truth, it was just one meal. Everything is going to be okay. Remember your goal. (Fill in your goal). You can do this. I have faith in you. I love you."

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

---

Weight Loss for Good! - The # 1 Secret!

The only way you will ever follow through on an... Read More

Close Kept Secrets to Weight Loss Lesson #2

Welcome to lesson #2. First of all, I believe that... Read More

Dealing with Childhood Obesity

Experts tell us that overweight or obese children have reached... Read More

Lose Fat by Choosing The Best Weight Loss Plan For You

Are you sick of the hype? Wondering what diet products... Read More

Fat Is A Self-Inflicted Disease

I just came back from three days in Las Vegas.... Read More

Teenage Weight Loss -- How Teenagers Can Safely Lose Weight

Teenagers with body mass indices between 25 and 30 require... Read More

Real Weight Loss Begins Today...With Cliff Kuhn, M.D.s Fun Factor Diet!

Weight Loss is something that many Americans struggle with. In... Read More

The Evil of Carbohydrates (?)

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

Even Gastric Bypass Patients Hit Weight Loss Plateaus

Sometime, during the phase of rapid weight loss after gastric... Read More

Taking Control of Your Subconscious for Permanent Weight Loss

From the moment of birth your first emotional experiences establish... Read More

Seven Reasons Why You Might Take Hoodia

Good health is all too easily taken for granted until... Read More

If We Are Eating 99% Fat Free, Why Are We 99% Fat?!

Unfortunately, obesity is reaching epidemic proportions, with over 60% of... Read More

Hang In There Dieters, Help Is At Hand!!

I was thinking about diets and such and it occurred... Read More

Tips For Cooking Low Carb

If you are committed to the low carb way of... Read More

Fighting Cellulite and Winning

Cellulite ? a word most women are very familiar with.... Read More

Three Steps to Achieving Your Health Goals

We all have aspects of health we want to improve.... Read More

Want To Lose Fat? Eat More of This

If you've been working out with weights for any length... Read More

Weight Control For Webmasters

Are you gaining weight sitting in front of the computer?... Read More

Weight Loss Issues - Can You Be Cellulite Free?

One thing I really must say at the outset of... Read More

Weight Loss Doesnt Work

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

How to Buy Chocolate Then Forget to Eat It

Some Say I'm Strange. I Prefer to Think of Myself... Read More

Weight Loss vs. Fat Loss

In order to lose weight, your body must burn more... Read More

Dieting Effects ? Alcohol

Dieting presents many complications if you are not fully committed... Read More

Dieting and Exercising ? Results all the time!

Dieting and Exercising ? Results all the time!To be successful... Read More

High Protein Diets Can Have a ?Bad? Impact on Your Career

With all the excitement regarding high protein diets, one area... Read More

20 Ways to Lose Weight

20 WAYS TO LOSE WEIGHT1. Take it one step at... Read More

Food Intolerance and Low Carb Diets

Food intolerance is a pharmacological reaction to the consumption of... Read More

Weight Control: Operationalizing Your Plans

We have such good weight loss intentions. We emotionally beat... Read More

Can?t Lose Weight? It May Not Be Your Fault!

Are you frustrated with your weight problem and don't know... Read More

Youll Need Total Will Power To Undergo Weight Loss

How much will power does it take in order to... Read More

The Scottish Diet

(Ailsa's Apple Crumble Diet)I'm Scottish, so it's not a big... Read More

Bodybuilding Weightloss Exercise Tips and Strategies

Welcome to bodybuilding weightloss exercise tips!This is the engine room... Read More

Say Goodbye to the Dreaded Weight Loss Plateau

Dieters dread the plateau. You're on a roll, losing weight... Read More