Previous articles offered some advice on how to cope with the desire to binge eat before and while it actually strikes. But a compulsive overeater shouldn't expect improvement overnight. The recovery process will take time, so there is no need for an emotional eater to beat herself up for yet another "relapse." On the contrary: now that the binge over, it's time to regain control and make all those yesterday's calories pull their weight for her body.
The sufferer, most likely, had an uncomfortable night: overeating often manifests itself in sweating, water retention and bad dreams. So now, after a good shower and some positive music on the stereo, here are a few steps to actually profit from yesterday's indulgencies:
To Successfully Recover from Binge Eating Disorder, Don't Skip Breakfast
That's right. If a binge eater skips breakfast in the hope of consuming fewer calories, she's shooting herself in the foot. The feeling of hunger after a copious meal may trigger the oldest, prehistoric mechanisms in the human body, forcing it to believe the lean times of "no mammoths to hunt" have come. The body will then switch into the economy mode trying to preserve every calorie it has consumed in order to survive the famine. How does it do it? By storing them as fat.
So a light balanced breakfast is recommended, rich in proteins, healthy fats and complex carbohydrates like fruits and vegetables. But a binge eater should steer clear of simple carbs and sugars, found in commercial breads and cereals, fruit juices and other processed sugar-packed foods. They will deal her insulin levels another blow and may even send her on a new binge first thing in the morning.
Binge Eating Disorder Tactics: Turn Extra Calories into Energy
Today's the day to be active. The compulsive overeater should take full advantage of all those calories consumed last night. She can ditch her car and walk, climb the stairs to her office, plow the garden single-handedly, sweat her heart out in the gym. No need to waste this opportunity. The combination of a high calorie diet and plenty of exercise can actually boost her metabolism.
But the binge eater should absolutely consult her doctor before embarking on a vigorous exercise program. A doctor's experience and her intuition should guide her in choosing the right regime. Exercise is only too easy to overdo! Besides, intense cardiovascular activity isn't the best thing to do after a major pig-out. She should take it easy and listen to her body signals.
Drinking a Lot of Water is Essential for a Binge Eating Disorder Sufferer
Proper hydration is an important step at any stage of binge eating disorder, but once the binge is over, drinking plenty of water is crucial. The body needs it to eliminate all the toxins, preservatives and extra waste. Combined with some exercise, drinking plenty of water is also the best way to fight water retention.
But the emotional overeater should steer clear of any medications or food supplements with a diuretic effect: contrary to popular misconception, diuretics, laxatives and enemas will only aggravate the water retention problem.
Next time: what a compulsive overeater can do in between episodes of disease in order to gradually recover.
Sources and Helpful Sites:
Harrison A, O'Brien N, Lopez C, Treasure J. Sensitivity to Reward and Punishment in Eating Disorders. Institute of Psychiatry, Kings College London, UK.
Svaldi J, Caffier D, Tuschien-Caffier B. Emotion Suppression but Not Reappraisal Increases Desire to Binge in Women with Binge Eating Disorder. PMID: 20234149
eatingdisordersanonumous.org
Irene Woodhead - Irene Woodhead is a bilingual English/Russian freelance writer and translator. After years of working as a professional opera/jazz singer, ...
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