Recognize your habits
If you recognize your habits, chances are, you'll have a much easier time to prevent binge episodes. I therefore believe it to be crucial to pay attention to your binges. If you're like me, you binge either after a meal, or late at night, before bed, or even in the middle of the night sometimes. Knowing this, you can plan out strategies that can help you.
To avoid after meals
- drink a big glass of water 30 minutes before meals
- always eat with people
- get busy cleaning the dishes after meals
- go for a walk immediately after meals
- brush your teeth immediately after meals
- wait (get busy)
To avoid late at night
- eat sufficiently throughout the day
- drink tea before bed
- have a light, bed time snack (NO TRIGGER FOODS)
- chew on pickled ginger (sushi ginger)
- go to bed earlier
To avoid in the middle of the night
- keep bottled water on your desk or night table
- scroll through motivational posts
- journal or read until you're tired enough to go back to bed
Try to get to the bottom of your habit
1. Go for a walk or to the park
2. Go to the gym.
3. Workout.
4. Stretch.
5. Shower.
6. Turn the music up loud and dance or sing.
7. Paint your nails.
8. Do a facemask.
9. Pluck your eyebrows.
10. Bleach your hair.
11. Shave.
12. Twitter or Tumblr.
13. Journal.
14. Read.
15. Watch something.
16. Spend time with someone.
17. Call someone.
18. Drink tea or water.
19. Make something for someone.
20. Download music.
21. Create a collage.
22. Draw, paint or do something creative.
23. Catch up on work.
24. Go to sleep early.
25. Plan an event or meals in advance.
26. Shop online.
27. Create a calendar where you can check off days for not binging. Create (non-food) rewards for your accomplishments or checkpoints.
28. Clean.
29. Reorganize your room.
30. Go through your things and put some aside to get rid of.
31.Go through your closet and create outfits.
32. Do online quizzes.
33. Shave your legs or tweeze or wax your eyebrows/facial hair.
34. Take or edit pictures.
35. Make a progress blog.
36. Look at old photos.
37. Learn a new skill with a youtube tutorial.
38. Make a bucket list.
39. Make a motivational collage, or future goals.
40. Practice deep breathing and relaxation or pray.
Things to do anytime
Fill up on water or tea
Brush your teeth, chew gum or rinse your mouth with mouthwash.
Flush the foods you're thinking of in the toilet, or throw them out.
Plan your meals
By planning your meals, and even keeping a record (by written or photos) of your intake, you're much more likely to respect it. If you plan snacks, you'll often want to wait until you have to eat again, knowing it's planned.
If you recognize your habits, chances are, you'll have a much easier time to prevent binge episodes. I therefore believe it to be crucial to pay attention to your binges. If you're like me, you binge either after a meal, or late at night, before bed, or even in the middle of the night sometimes. Knowing this, you can plan out strategies that can help you.
To avoid after meals
- drink a big glass of water 30 minutes before meals
- always eat with people
- get busy cleaning the dishes after meals
- go for a walk immediately after meals
- brush your teeth immediately after meals
- wait (get busy)
To avoid late at night
- eat sufficiently throughout the day
- drink tea before bed
- have a light, bed time snack (NO TRIGGER FOODS)
- chew on pickled ginger (sushi ginger)
- go to bed earlier
To avoid in the middle of the night
- keep bottled water on your desk or night table
- scroll through motivational posts
- journal or read until you're tired enough to go back to bed
Try to get to the bottom of your habit
- Start a list of reasons that you binge eat.
- Find an online support forum for people with eating disorders - there are more people out there who struggle with the same problems that you do.
- Take a piece and write down everything that’s holding you back from being happy, then figure out strategies to overcome this.
- Create a list of feelings you have after a binge.
- Search inspirational quotes and lyrics that will help you in your hardest moments of wanting to binge.
- Make a list of health goals.
1. Go for a walk or to the park
2. Go to the gym.
3. Workout.
4. Stretch.
5. Shower.
6. Turn the music up loud and dance or sing.
7. Paint your nails.
8. Do a facemask.
9. Pluck your eyebrows.
10. Bleach your hair.
11. Shave.
12. Twitter or Tumblr.
13. Journal.
14. Read.
15. Watch something.
16. Spend time with someone.
17. Call someone.
18. Drink tea or water.
19. Make something for someone.
20. Download music.
21. Create a collage.
22. Draw, paint or do something creative.
23. Catch up on work.
24. Go to sleep early.
25. Plan an event or meals in advance.
26. Shop online.
27. Create a calendar where you can check off days for not binging. Create (non-food) rewards for your accomplishments or checkpoints.
28. Clean.
29. Reorganize your room.
30. Go through your things and put some aside to get rid of.
31.Go through your closet and create outfits.
32. Do online quizzes.
33. Shave your legs or tweeze or wax your eyebrows/facial hair.
34. Take or edit pictures.
35. Make a progress blog.
36. Look at old photos.
37. Learn a new skill with a youtube tutorial.
38. Make a bucket list.
39. Make a motivational collage, or future goals.
40. Practice deep breathing and relaxation or pray.
Things to do anytime
Fill up on water or tea
Brush your teeth, chew gum or rinse your mouth with mouthwash.
Flush the foods you're thinking of in the toilet, or throw them out.
Plan your meals
By planning your meals, and even keeping a record (by written or photos) of your intake, you're much more likely to respect it. If you plan snacks, you'll often want to wait until you have to eat again, knowing it's planned.