| If you want to turn your binge eating habit into a | | | | yourself eat. For example "She/he is now eating |
| healthy eating habit, first of all you must BELIEVE | | | | her/his Caesar salad delicately and calmly because |
| that you can do it. This is the first and most | | | | she/he is a lady/ gentleman. She/he is chewing |
| important step on the road to recovery from | | | | slowly because she/he is enjoying the taste of |
| binge eating. | | | | the food and does not want to rush. She/he is |
| Put it this way: if you believe you can eat healthy | | | | talking to her/his friend about what happened |
| without overeating - that means you will be able | | | | during their day". Slow down, think before acting. |
| to eat healthy sooner rather than later. If you | | | | 7. Learn to observe your own behaviour and |
| don't believe it - you will not be able to eat | | | | make regular mental comment of your own |
| healthy regardless of what kind of therapy you | | | | behaviour during the day. From the time you |
| undergo, unless you start believing you can the | | | | wake up - do mental commenting on your |
| future for you is cloudy. | | | | behaviour as if you are observing yourself from |
| You may ask "how can I believe in my ability to | | | | the distance. |
| eat healthy if I always get overwhelmed with | | | | 8. Don't keep too much snack type food you can |
| these unbearable urges to binge?" | | | | binge on in fridge. Place more fruits and |
| We understand that the urges to binge are strong | | | | vegetables in the fridge just in case you get an |
| but nevertheless it is possible to overcome them. | | | | urge to binge, if there is no junk food then you |
| Many people have and you can too if you really | | | | will have more control. |
| want to. | | | | 9. Regular exercise changes your feelings from |
| You see, urges are really just the thoughts and | | | | the negative to more positive ones. This is |
| feelings. So if you are set on stopping them you | | | | because you release the feel good chemical |
| can do it by making some changes in your daily | | | | endorphin in your brain after regular physical |
| routine. Then, these binging thoughts will get | | | | activity - this will reduce your urges to binge |
| weaker if you continue to practise the changes. | | | | (gradually). |
| Here are some important points to help you | | | | 10. Always remind yourself that you don't need |
| make changes: | | | | so much food to keep you healthy. The truth is |
| 1. Start imagining yourself slim (or have a slim | | | | only by moderating your food consumption can |
| picture of yourself in your mind) | | | | you really be happy and healthy. You know this to |
| 2. Draw a schematic picture of yourself on a | | | | be a true statement, because you know how bad |
| piece of paper where you are slim and happy. | | | | you feel after you have binged. |
| 3. Set 30 min a day to sit quietly, close your eyes | | | | Now, I've saved the best for last. |
| and visualise a slim, healthy you. Attach happy | | | | If you think that all of the above is going to be |
| feelings to this picture of yourself. | | | | too difficult for you at the moment, then wouldn't |
| 4. If you have a special time when you binge (for | | | | it be nice if there was a way you can do all this |
| instance, some people binge eat after work, or | | | | easy and fast? What if the information could be |
| after school) try to meditate at that special time | | | | installed into your subconscious mind by someone |
| or any time close to your normal binge eating | | | | else just by listening to a hypnotic voice and |
| time. | | | | putting you in a meditational state? What if you |
| 5. Never eat alone. Get a friend or relative to | | | | can do this while you sleep as well? |
| share dinner with you. Tell them to stop you if | | | | The good news is you can do this by using special |
| they see you lose control. | | | | Mindfulness Training for binge eating / overeating. |
| 6. When you eat look at yourself from a different | | | | Mindfulness training allows you to make the |
| angle try to observe yourself from a 3rd person | | | | changes you need easily and effectively by |
| perspective. Mentally make comments to yourself | | | | programming your subconscious to change and |
| as if you were sitting in another chair watching | | | | help you break the binge cycle. |