I’ll be honest, it’s never comfortable for me to write (or talk) about my bingeing, even if I’m the only one reading/reviewing my words. But over the years, I have found great success in writing down my latest stragies to try on for size. Some of them have worked extremely well and are still part of my lifestyle; others have fallen by the wayside, either because they run their course or because I need to change or because they never took hold or didn’t work out. Which is why I don’t tend to write down every little idea I have. I prefer instead to think it over, look at it from all sides, and wait until I honestly feel ready to give it a shot. There’s nothing I hate more than to read someone’s intensions or declarations, only to learn a few days later that all that posturing failed to lead to even an earnest attempt at putting it to action.
With that in mind, I’m at a point in which I’d like to try out the following: Over the last couple of years, I have noticed three distinct types of binges that I tend to have, in terms of both content and how they come about. One is what I call my “junk food binges.” These are the worst, in that the foods I choose are the ones that represent the most forbidden and decadent, which of course also means (generally) the most caloric. Most of the time, I “allow” these only when I think I have at least a half a day or a full day on the other side of that to recover, where I can let my stomach rest and drink my tea and slowly get myself back on track. Then there are what I call my “diet food binges.” With these, I eat foods that are not usually part of my diet, but are several steps removed from the “the sky’s the limit” mentality I allow with the junk food binges. The idea with these is that, while I may still feel horrifically full and uncomfortable by the time it’s all over, I will not have ingested nearly the same amount of calories, thus the “damage” is less severe. Mind you, the calorie “dent” can still be scary-huge, so it’s not like I don’t have my work cut out for me in atoning for the extreme excess, but it’s still not generally as bad as the junk food binge.
Then there’s the third type, which I call my “last minute in-house binge.” What this means is, I didn’t plan to do it, but for some reason felt, usually following dinner, that I’m not satsified. I’m either still hungry or I’m experiencing cravings or I’m just bored or emotional, and can’t seem to keep my mind distracted long enough for the urge to pass. These are the least damaging of the binges, but they also tend to be the least “satisfying,” due to the fact that for the most part, the foods I’m eating aren’t much (if at all) a departure from what I normally eat. The only thing that makes this a “cheat,” generally, is the fact that I’m way exceeding my day’s caloric needs, not because I’m eating foods that are not on my meal plan.
Perhaps not suprising, I find that, despite the fact that the third type is the least satisfying (in terms of food choices), the more I’m able to confine my binges to just the “last-minute in-house” type, the better I feel overall, the easier I maintain my weight, and the more control I feel. My cravings tend to go down, my satiation with my meal plan goes up, and I begin to at least start to distance myself from the habit of even entertaining the option of a junk food binge. In other words, the longer I go since the last “junk food binge,” the easier it is for me to not succumb to one.
But lately I’ve had my fair share of the first two types. And while I’ve been experimenting with several approaches to once again reverse this trend, one thing I’m noticing is that I usually don’t actually *intend* to fall into the “same old, same old” pattern of behavior (food choices, food amounts, etc.), even when my mind experiences what I sometimes refer to as my “turning the corner” moment (i.e. the moment when I decide I’m going to allow extra calories that day). It’s not like I’m out for a run, and think to myself, oh, I can’t wait to once again taste <fill in the blank>, or when I go to the store, I’m going to get <this>, <this> and <that> again. If anything, I’m often pondering a brand-new exploration of food, maybe to try out a pear-walnut salad recipe I’ve been reading about, or a light pasta dish — “light” as in, not cream-based, but still too heavy calorically to be included in my normal food plan. Yet, where things always come undone is once I’m at the grocery store. At that moment, my mind starts spinning, and I find myself overwhelmed with the choices. I get so paralyzed at what I ought to try out that I end up buying what I “always” get, even if that’s not what I initially wanted. If it’s a diet-food binge, I buy the usual culprits for that; if it’s a junk food binge, I default to the usual players for that. Needless to say, I often find myself woefully disappointed — even bored — as a result of resorting to just the habitual. Which of course only pisses me off more afterward — all that discomfort, hurting my body, my health, all the distress I put myself and my husband through….for so little in return!
So here’s my thought. Given that I’m a rule person — and once I latch on to a rule of mine, I actually rarely (if ever) break it, I’m embarking on a new rule for the next month (the duration chosen just because hopefully this will help steer myself to a new habit). For the next month, I will disallow a trip to the grocery store when I’ve decided to allow myself to eat extra calories that day. Sure, allowing extra calories can and probably will result in a binge at least some of the time (especially depending on how a binge is defined). But the idea is, no food on the binge is outside of the scope of what I’m already eating and/or what I already stock in the house. If I want some extra calories, I can have them, but I have to make do with the ingredients I already have at home, and not use this decision to suddenly declare a “carte blanche” for myself with a special trip to the grocery store. Is it any wonder I’m having a hard time letting go of the seduction of a binge? Who wouldn’t allow themselves such behavior, if all it took for a person to indulge their favorite treats is the decision to binge? Where’s the incentive to consider an alternative or at least to avoid letting those “extra calories” escalate into extreme overindulgence?
This does mean I’ll have to keep my refrigerator stocked with plenty of “safe” food options, some of which are “borderline” foods for me — meaning, foods I generally eat with no problem, but could eat excessively if not careful. Over the last six months, I had generally avoided stocking my house with these foods, instead stopping at the store once a day or once every other day to buy just one or two days’ worth of these foods. But this measure has become tedious, and I’m not sure it’s practical to continue trying to live this way. I have to learn how to have certain foods on hand and not freak out. I’ve been re-acclimating myself to this over the last month or so anyway, so it’s not like I haven’t already been making changes. But now I’ll have to take this up a notch.
What I’m hoping is, I’ll come to discover that I don’t have to obliterate my digestive tract in order to “switch gears” back to clean eating the next day. Many years ago, I found that one of the reasons I put unwanted weight on is because when you spread out the extra calories throughout the course of the day, you don’t feel too bad the next day; it’s thus too easy to be too easy on yourself, either to overeat again or to allow these kind of “exceptions” too often. Which is one reason, right or wrong, I always confine my binges to the evening, so that the discomfort is high enough so as to cue myself to the need to get back to the safe zone of clean eating right away. But maybe I don’t need this measure anymore. I sure hope not! It sounds gastly and so terribly immature, the notion that in order to “trick” yourself back to clean eating you have to induce a food hangover, but sadly, I have found this to be far more effective in managing my behavior than almost any other approach to calorie management.
So we’ll see! I’ll report back with progress reports, whether this new attempt falls on its face or not.