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

quick home cleaning Glenview ..

In The News:

Major Marquis fintech breach exposes 400,000-plus Americans' data through unpatched SonicWall vulnerability, with Texas hardest hit at 354,000 affected.

Free up iPhone storage fast by clearing large photos and videos from Messages app. Simple steps for iOS users to delete attachments without losing chats.

Scammers are flooding inboxes with fake tracking alerts that mimic real carriers, exploiting the holiday rush to steal logins and personal data.

The Fox News AI Newsletter brings you the latest news on AI technology advancements and the challenges and opportunities AI presents now and for the future.

Texas family reunites with missing 11-year-old cat Grayson after 103 days using Petco Love Lost's AI photo matching technology and community help.

Tired of AI customer service loops? These insider tricks help you escape "frustration AI" and get real human help when you need it most for urgent issues.

Unlock richer audio from your streaming apps with simple tweaks to volume normalization, equalizer settings, and quality preferences for cleaner sound.

Scammers are sending fake Facebook settlement payout emails that mimic legitimate notices from the privacy settlement administrator to deceive users.

Holiday shopping scams surge as fake refund emails target distracted consumers during Black Friday and holiday seasons, costing Americans billions annually.

The AI-powered IRMO M1 exoskeleton features four modes, including turbo, eco, training and rest for hiking, running, cycling and sports with eight-hour battery life.

OpenAI announced upgrades for its ChatGPT Images platform on Tuesday, saying the program can now make more precise edits and produce images more quickly.

Chrome for Android now turns web articles into AI-powered podcast conversations. Get hands-free browsing with Google Gemini's natural audio summaries.

LastPass faces $1.6 million fine from U.K. regulators after 2022 data breach exposed 1.6 million users. Password manager failed proper security controls.

Petco disclosed a data breach exposing customer Social Security numbers, financial account details, and driver's license information due to a software error.

Baseball teams can now analyze complete swing mechanics in normal training environments using Theia's markerless AI system that processes standard high-speed footage.

Smart home hacking fears overblown? Expert reveals real cybersecurity risks and simple protection tips to keep your connected devices safe from hackers.

MIT develops needle-free glucose monitor using light technology. Revolutionary device could replace painful finger pricks for diabetes management.

The ClickFix campaign disguises malware as legitimate Windows updates, using steganography to hide shellcode in PNG files and bypass security detection systems.

Researchers from Osaka Metropolitan University designed a 21-foot dome that combines aquaculture and hydroponics to create a self-sustaining urban food system.

The Fox News AI Newsletter gives readers the latest AI technology advancements, covering the challenges and opportunities AI presents.

ChatGPT data breach exposes personal info of users through partner Mixpanel. OpenAI confirms names, emails compromised in security incident.

Android rolls out Emergency Live Video for 911 calls, letting dispatchers see real-time scenes during emergencies. Great for holiday travel safety.

Malicious Chrome and Edge extensions collected browsing history, keystrokes and personal data from millions of users before Google and Microsoft removed them.

Google's new Call Reason feature lets Android users mark calls as urgent before dialing, displaying an urgent label to recipients using Phone by Google app.

Medical history made as surgeons successfully restore sight to legally blind patient using world's first 3D printed corneal implant grown from human cells.

Compulsive Eating and Binge Eating Disaster Plan

Weight Loss