Welcome back, friends, to part 2 of Why We Binge. Last week I discussed the types of binges and how to get to the root of them. Today I'm going to talk about dealing with specific situations that can trigger our binges.
Scenario 1: Nighttime overeating—a very common problem. The most important thing to do is to identify the cause. Which of the following might apply to you? Now, the most common cause of nighttime overeating is over restricting during the day. You know those unrealistic 500 calories per-day diets? This one is pretty self-explanatory. Our bodies need the energy that comes from food. And a restrictive diet only leads to extreme hunger and overeating later in the day.
Scenario 2: Binge eating after our workday. Picture this, you pack a lunch, but your day was so busy with nonstop meetings and deliverables, you either scarf your lunch mindlessly or don’t eat at all and before you know it, you’re hungry and cranky. No matter what your work situation looks like—work from home or still commuting— you reach for the first thing you find in your kitchen or you’re ordering Ubereats. Most people who complain of overeating after work typically tend to stop at fast food establishments on their way home and binge eat in their cars. There’s a solution to this. Have snacks that are loaded with protein. For example, a handful of unsalted nuts, string cheese, and fruit, or avocado with toast and veggies or meat or a protein shake/smoothie/bar. Keep it in your lunch bag or at your workstation.
Scenario 3: Bingeing on sweets and all the sugary foods. When we create rules and restrictions around food, that voice in our head, also known as the reptilian brain tries to find loopholes to go for the path of least resistance or do what is comfortable. To get around this, create your own inclusive definition of what you consider sweets or sugary foods. Make a guideline for yourself about when and what you will eat. This approach puts you in charge of when you enjoy sweets and prevents those binges.
Scenario 4: Binge-eating when stressed -- a common and vicious cycle many of us succumb to when the going gets tough. We binge eat. And after we binge, we feel bloated, our stomach hurts. And we feel all sorts of emotions, including stress. And guess what happens when we feel stressed out? That's right, we start bingeing all over again, hence continuing the vicious cycle. Short-term sugar-laden binges give you a dopamine high that last an hour, followed by an energy crash and anxious feelings about the binge. And bingeing on high sodium foods can have serious effects on your health, even if you don't have hypertension. Remember, most people don't binge on whole, natural foods because our bodies feel satiated in every way when we nourish ourselves with wholesome nutrients; instead, we typically binge on foods that are not whole or natural. And many packaged foods are loaded with sugar, oil, salt, and something called excitotoxins. A few examples of this are aspartame and MSG—these excitotoxins cause your brain cells to become overexcited and fire uncontrollably. Does that sound familiar? Yes, you are getting high with these foods when you overeat them.
There you have it, the root causes of why we binge and how to navigate these moments. You are human, give yourself grace, and do your best to choose mindfully—for your health and wellness. Now that you have this information in hand, you can take a moment to pause when facing another binge. Find what works for you. Remember, the goal is not perfection. It's all about creating that foundation you can rely on when you do experience stress and life changes.
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