It All Sounds So Simple On Paper...

10 Strategies for Overcoming Binge Eating

Manage stress.
One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.

Eat 3 meals a day plus healthy snacks.
Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.

Avoid temptation.
You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.

Stop dieting.
The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.

Exercise.
Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.

Fight boredom.
Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.

Get enough sleep.
If you're tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.

Listen to your body.
Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. Give the craving time to pass.

Keep a food diary.
Write down what you eat, when, how much, and how you're feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.

Get support.
You're more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.

Jade's note:
I really think I might need to get therapy for this. Like it's gotten bad. Really, really bad.

30 Day Writing Prompt Challenge

With little to no guarantee of being done in 30 days. ;)

Day 1 —Select a book at random in the room.  Find a novel or short story, copy down the last sentence and use this line as the first line of your new story.

Day 2 —Tell about a character who lost something important to him/her.

Day 3 —Write about the worst time you’ve ever put your foot in your mouth.

Day 4 —Write a story/excerpt to include the line, “Sorry, we can’t insure you for a journey like that.”

Day 5 —Pick a letter of the alphabet.  Now imagine two aisles of your local supermarket.  List everything found in those two aisles that begin with that letter of the alphabet.

Day 6 —Write about a person who would buy all of those items in Day 5.

Day 7 —What sets you apart from the crowd?

Day 8 —Tell your life story from someone else’s point of view.

Day 9 —What was your favorite childhood toy?

Day 10 —What do you want to be remembered for?

Day 12 —What is your favorite day of the week?

Day 13 —Write about a random picture you would find in an envelope of finished prints at Costco.

Day 14 —Elvis still gets 100 Valentines each year.  Tell about one of the people who sent one.

Day 15 — Create a character who is falsely accused of a crime.

Day 16 —If we assume ghosts are real, what type of ghost would you like to see?

Day 17 — Write a short scenario set in the kitchen of a fast-food restaurant.

Day 18 —Take a reader behind the wheel with the worst driver you’ve ever known.

Day 19 —Write a list of 25 (or just 5!) things you want to do in your life.

Day 20 —If you could go on only one more vacation in your lifetime, where would you go and why?

Day 21 —Find a job ad in the paper.  Write about your life if you had that job.

Day 22 —You wake up with a key gripped tightly in your hand.  How did you get this key?  What does it lock or unlock?

Day 23 —Pretend you’re a cartoon character.  What type of a character would you be?  What would a day in your life be like?

Day 24 —Write about the longest amount of time you’ve ever gone without sleeping.

Day 26 —Write about your worst habit.

Day 27 —Make up a near-death experience (unless you have a real one).

Day 28 —You read about yourself in your brother/sister, girlfriend/boyfriend’s diary.  What did you read?

Day 29 —You are at a cemetery reading gravestones.  Write about one of the people you find.

Day 30 —Write a short entry that ends with the line, “The silver dust of moonlight settled coldly on the night.”