Unhealthy Types of Eating - Grazing, Overeating, and Binge Eating
Lately, I've been posting a lot about emotional eating. There are 3 other types that I would like to talk to you about, they are: Grazing, Overeating, and Binge eating.
Grazing - Eating food because it is available or sounds good at the time.
I find this to be hard when I'm at a family gathering or some other type of event. Sometimes my events are at night (bridal shower, baby shower, etc.) and I've already reached my calorie goal and I'm really not hungry.
But there's a table of cup cakes or some other baking.....It is just sitting there waiting to be eaten.
I also struggled with this when I was an Admin. Assistant. Across from the U of A was a Tim Hortons and often, someone would bring back a box of timbits for our office. Whenever I had to put something in a Nurses' mailbox or check mine, or do something in that room on the counter it was there. I would take one and promise myself that's it. But, every time I would go to that room - it was there and the idea of having another one sounded great.
PLAN > Sometime's it's better to not even eat one. I know for awhile I knew myself and knew, I wouldn't be able to just have one. So I wouldn't. Sometimes I would go back to my desk and pull out a bag of snap peas and that was enough. But, sometimes you really just want one. It's OK to have one timbit. It's 70 calories. But leave it at that.
At an event, I would snag a chip with dip or maybe a cupcake but again, that was it. Then I would only allow myself to go to the veggie platter. Chat with people. If you find you are still wanting to have some food because the people you are talking with are munching, then bring a water bottle and sip on that. If I knew I would be wanting something sweet, I would make a smoothie and bring it a long. You have to remember, you have goals. Before you went in and saw the food, you had a plan. Stick to it. You will leave the function happier.
Overeating - eating past a feeling of being full
I can't relate to this one. I really hate feeling full and often feel too uncomfortable that this isn't a struggle for me.
PLAN> Stick to your measured portion. If you knew you were only supposed to have a chicken breast and half a cup of rice, for example, then stick to that. If you still find you are wanting to have a bit more of the chicken or pasta, put it in a container and in the fridge. Out of sight, out of mind. Make yourself a tea or have a glass of water. For me, a tea is the last thing I consume before I hit the pillow. Once I start sipping that tea, I don't want anything else.
If you track your calories, enter in your meal, then complete your diary for the day. You will see your predicted weight in 5 weeks and that will probably deter you from eating more.
Binge Eating - large number of calories in short amount of time
In my journal on August 23, 2012, I had written: This is me right now. I hate struggling with this.
This took me so long to work through. I still struggle with this. Yesterday, I did this. I went WAY over my calorie goal in a short amount of time because I had a banana, a piece of banana loaf from starbucks (I have banned myself from there for a bit BTW...), and then a protein bar. In 20 minutes I had gone over my calorie goal by 700 calories.
Binge eating often happens when a person is alone, is secretive, and leaves the person feeling disgusted and ashamed. You think to yourself "What is wrong with me?! Why can't I just say no to myself?" It leaves you feeling powerless and angry with yourself.
I remember a few years ago, Garret would be home but I didn't want him to see me stuffing my face. He was playing a computer game and I just wanted chips and a bowl of ice cream and anything sweet. I hid in the bathroom and ate it all. When I was done, I felt so crappy.
I remember coming home from work and I had stopped at a McDonald's and needed to hide the bag. I couldn't put it in the garbage in the house, because he would see it. So I put it in the garage garbage but hid it at the very bottom. I would pay with cash so there was no trail and he wouldn't see the credit card bill. I remember reading this article "I Cheated on my Husband...with Food" in self magazine, and I so related to this lady.
I have said no before and I know I can get out of this slump. You can too. I had my treat yesterday. The rest of the week, I am staying within my calorie goal. I have looked at my week and it's pretty normal, except on Saturday we have Garret's parents anniversary dinner. I'm pretty sure there will be some sort of dessert there, so I am going to have a bite of Garret's and that's it. I still get to enjoy a bite of delicious dessert.
A few years back, I had had enough. I was tired of binge eating, the way I felt so out of control and helpless. I could help myself and be in control - by limiting what types of foods are in the house. I got rid of chips, ice cream, fishy crackers (my one job I would have a 4 hour break and would often come home alone and just shove handfuls into my mouth...), pretty much anything carb.
When I finally acknowledged that I was surrounded by too many temptation, I knew I needed to make a change. This was a turning point. I am proud of myself for doing that years ago. You know your limits, yourself, and your temptations.
There are some chips that Garret would like in the house so I just ask him to hide them so I don't see them. Again, out of sight out of mind.
I also had to be honest with my husband to break my unhealthy cycle of binge eating. It was no longer something that was a secret. I admitted it and owned it. Like the woman in that article said, you are hiding it but physically your body shows it.
I hope these tips are helpful. It's important to be honest with yourself. It took me awhile to feel comfortable to share this on the blog, so I wrote it in a journal. I highly recommend you start documenting your good days and bad days. It's encouraging to look back on.
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