Home
>
Weight Loss
>
Compulsive Eating and Binge Eating Disaster Plan

Compulsive Eating and Binge Eating Disaster Plan

Congratulations on waking up each morning and greeting the day with renewed determination! Perhaps you rise and say, Today's the day - I will make it through the entire day sticking to my diet goals." What a wonderful, optimistic way to begin a fresh day. Ahead of you lies the promise of a new day, a fresh start.

Sometimes though, as experience has shown, good intentions alone aren't enough to overpower the urge to binge. This is where positive desire needs to be coupled with a sound action plan. Willpower alone isn't enough to overcome a craving, the desire to binge or compulsively overeat. What provides empowerment is a predetermined, personalized plan of action. An individual plan that was carefully thought out ahead of time and written down.

Think about it - when was the last time you 'easily' sidestepped a binge or craving? Or 'effortlessly' drove past the fast food restaurant when a craving hit? Chances are, the urge to eat was so strong that it blocked out all rational, goal oriented thought. In a moment of crisis, focus and optimistic intentions seem to disappear.

Believe it or not, the part of you that woke up this morning and firmly stated that today was going to be a success, is still there. A part of you does still want to make it through the day without overeating. Hidden somewhere behind the overwhelming urge to eat is that aspect of you that was so confident earlier. It''s going to be your job to go looking for it and to bring it back to the forefront. For this, you''re going to need some tools in your tool box.

When you're in the midst of a crisis is no time to be gathering new tools. Instead, during strong and confident times is when it's time to prepare your tool box. That way, when you need them they are already there. You'll just have to open the box and dig them out when needed. Use the guidelines below to begin preparing your personal plan of action to bypass a possible binge or craving.

PRE-BINGE PLANNING
Once you're in the midst of a crisis, it's often impossible to view what's going on objectively. Overwhelmed by the desire to eat, it's difficult to gain the perspective needed to seek out alternative actions. It's possible that eating is your familiar way of coping with what's going on. So the urge may be intense. With such a powerful desire to eat, your mind is not going to be focused enough to recall your big picture. Take time now to solidify the long range foundation of your personal goals.

A. "CRISIS STRATEGY LIST" Develop a list of things you can do, or have done in the past, to overcome the need to eat. When a crisis moment hits, you can decide which category or categories of ideas might help you through the moment. Include ideas in all the following categories:

DISTRACTION Ideas that bring pleasure and/or distance from food. Examples might include craft hobbies, walking, cleaning house, planting in garden, etc.

BEHAVIORAL STRATEGIES Options that help you deal with your environment. These strategies might include drinking water to see if you were really thirsty instead of hungry, throwing away the tempting food, inviting a friend over, etc.

SELF SOOTHING AND COMFORTING STRATEGIES Instead of using to food to calm or feel better, what are other ways that you can soothe your soul with? Examples could include a warm and fragrant bath, deep breathing, yoga, peaceful music, or going to the park to watch the trees and feel the wind.

EMOTIONAL NEEDS Find alternative ways to first identify and then cope with the underlying emotion you might be feeling. Talk to a friend or counselor, journal, begin to sit with the emotion, are just a few ways of dealing with an emotion instead of eating to suppress it.

After your list is completed, keep it in a place where you can easily get to it when needed (i.e. purse, refrigerator, etc.). Revise or update your list as needed.

B. PHONE LIST It is also important to reach out during times of crisis. During moments of urgency we often feel scared, alone, and out of control. Reaching out to someone during this time can help to relieve some of the distress that you may be having. It might also help to prevent a slip or set-back. Talking to someone about your feelings can remind you that others care for you and that you are not alone. Below write down names and numbers of compassionate, understanding people you can reach out to. While it may initially be difficult to "reach out and touch someone," it will gradually become easier. The person that you call will be glad that you trusted them enough to lean on them during a tough time.

NAME PHONE NUMBER

C. PERSONAL MANTRA
Develop a short one or two line statement that is meaningful to you. Take some time with this one and find powerful quote or meaningful statement that resonates within you. Something that brings you back to the larger picture, perhaps reminds you of where you wanted to go with your goal. When crisis occurs, look up your statement and begin repeating those words to your self.

Examples:

* I have the strength to stand strong for everything I believe in.

* I have the ability to change anything in my life that I choose to change.

* I take complete responsibility for my life.

* Everyday in every way I am growing more and more confident.

______________________________________

Beg in developing your own personalized strategy now. Don't worry if it's not perfect or if you're not sure if the ideas you write down will work. It's an ongoing plan that you will revise, and continue to fine tune. No one strategy works in every situation. Take a look at your past successes and begin to note what occasionally worked. Notice also what did not work.

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: annette@annettecolby.com

apartment cleaning near Highland Park ..

In The News:

Holiday scams spike during Black Friday and Cyber Monday as criminals exploit your leaked personal data. Learn how to protect yourself from fake stores and phishing.

Commerce Department proposes TP-Link router ban over Chinese security risks. Learn how this potential prohibition could affect your home network and devices.

Hyundai AutoEver America suffered a data breach affecting 2,000 current and former employees, exposing names, Social Security numbers and driver's license information.

Washington court rules automated license plate reader images are public records, even when stored by vendors like Flock Safety, setting precedent for transparency.

Fake airline texts claiming flight cancellations are targeting travelers with convincing scams. Learn how cybercriminals steal personal data and credit card info.

Discover how iOS 26's new Adaptive Power feature automatically extends iPhone battery life by learning your usage patterns and adjusting performance intelligently.

New TikTok malware campaign tricks users into running PowerShell commands that download Aura Stealer, which steals credentials and authentication tokens.

Gaia Family offers fixed upfront pricing for IVF cycles with unlimited embryo transfers and financial protection, partnering with over 100 U.S. fertility clinics.

The Jetsons Act aims to position Pennsylvania as a leader in advanced air mobility by establishing regulations for hybrid ground-air vehicles.

Fake Geek Squad invoice emails are targeting users with convincing charges and urgent phone numbers to steal personal information and money.

Fox News Digital's artificial intelligence newsletter digs into a robot in Russia that faceplanted, George Clooney's alarm and OpenAI's rivalry with the New York Times.

Major data breach at Conduent exposes personal information of 10+ million people. Government contractor hit by cyberattack affecting Medicaid, child support systems.

Texas startup Janta Power raises $5.5M for innovative vertical solar towers that generate 50% more energy than traditional panels while using just one-third the land.

NASA's twin ESCAPADE spacecraft launched aboard Blue Origin's New Glenn rocket Thursday afternoon from Cape Canaveral, beginning their journey to Mars with arrival expected in 2027.

Learn how to set email reminders on iPhone and Android so you never forget to reply again. Simple built-in features help you stay organized and on top of messages.

Discover how Apple's passkeys revolutionize Mac security by replacing vulnerable passwords with biometric authentication and encryption for ultimate protection.

New survey reveals 78% of parents fear AI scams targeting their kids, yet nearly half haven't discussed these threats. Learn why this dangerous gap exists.

Chrome now autofills passport and driver's license info automatically. Google's latest browser update adds official document support with encryption and user control.

Scammers impersonate Department of Veterans Affairs employees claiming veterans owe money, but real VA communications only direct to VA.gov or official channels.

The AltoVolo Sigma hybrid-electric aircraft flies 500 miles at 220 mph while operating 80% quieter than helicopters, featuring safety systems and compact design.

Google search scam alert: fake customer service numbers can give scammers remote control of your phone. Learn how to spot these traps and protect yourself.

Electric vehicles overtake gas cars in total CO2 savings after just two years of driving, with emissions benefits growing over time as power grids get cleaner.

Louvre Museum reportedly used "Louvre" as password for surveillance system during $100M jewel heist. Learn how weak passwords put even famous institutions at risk.

Bipartisan AI jobs bill from Sens. Hawley and Warner would require companies to report AI-related layoffs and hiring to Department of Labor quarterly.

Joe A. from Shelton, Connecticut, lost $228,000 to a ZAP Solutions cryptocurrency investment scam after his divorce, highlighting rising online fraud.

Compulsive Eating and Binge Eating Disaster Plan

Weight Loss