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

Brookfield car service from Midway ..

In The News:

The Great Pacific Garbage Patch, a vast marine debris vortex, is being tackled by The Ocean Cleanup’s innovative technologies. Kurt “CyberGuy" Knutsson explains.

Discover easy solutions to tame autocorrect frustration on iOS and Android devices. Turn off, customize and add personal touches to your typing experience.

Kurt “CyberGuy" Knutsson reveals the six top things to do right now before it’s too late: Tech and life choices that can keep your safer on and offline.

Kurt “CyberGuy" Knutsson shows you some simple steps to discreetly hide apps or an entire app page on your iPhone for decluttering or confidentiality.

The ambient light sensors on smartphones may be turned into cameras, according to researches at MIT. This could pose a threat to people's privacy.

The Autonomous Road Repair System from tech firm Robotiz3d uses artificial intelligence technology to locate potholes and promptly seal them.

Scammers have stooped to using artificial intelligence to scan obituary websites to create fake obituary websites to target the grieving.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

A Mercedes-Benz Manufacturing factory in Hungary is using humanoid robots to help with human staffing shortages on the factory floor.

Some video games act like unregulated banks, according to CFPB, which has begun monitoring the situation. The agency says children may be most at risk.

Ascender the robot is capable of climbing stairs with heights up to 8.7 inches, and it can give every corner of your home a deep cleaning.

Tax-return scams are on the rise, and one tax expert from a cybersecurity firm says filing your taxes on time is one way to avoid tax scams.

The innovative XPENG Robot Unicorn is inspired by the mythical unicorn, and you may forget the robot is not actually a living creature.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

The Federal Trade Commission, the federal agency to report scams to, is being impersonated as part of a new sophisticated phone scam.

Eatrenalin is a restaurant in Germany with a Floating Chair innovation that makes the 17,000-square-foot venue feel like an amusement park.

U.S. Air Force Secretary Frank Kendall met with the Senate Appropriations Committee on Tuesday and said he plans to ride in an autonomously-operated aircraft this Spring.

Kurt “CyberGuy" Knutsson reveals advice from a reader who files debit card fraud claims all day. Here are eight do's and don'ts to prevent debit card fraud.

Kurt “CyberGuy" Knutsson shows you how to update your password, PIN or pattern on your Android to keep your device safe and secure from hackers.

Tech expert Kim Komando explains how to use Google Maps tricks like looking at your childhood home, planning trip times, and virtually visiting buildings and shipwrecks

Kurt “CyberGuy" Knutsson reveals how hackers have unleased a new, more powerful version of the Vultur banking Trojan that's capable of taking full control of your Android device.

Take your online tasks offline: Kurt “CyberGuy" Knutsson shows you how to print your Reminders app lists on your iPhone to take wherever you go.

Two types of malware are designed to trick Mac users and steal data. So, it's important to make sure your private data is locked down.

Eve is a new artificial intelligence-powered humanoid robot from 1X that can help with household chores, including folding the laundry.

What happens when your landline rings and the caller ID lists your number? Strange, right? This happened to one of our subscribers, who reached out to ask us about it.

Compulsive Eating and Binge Eating Disaster Plan

Weight Loss