I thought this was an interesting read. I'm posting it on my blog here in case I ever want to read it again. I have tendency's to binge, that's why I read this stuff.
O U R D A I L Y B I T E - October 20, 2007 Your daily tip, inspiration, words of wisdom, what you need, just when you need it. Our Daily Bite, waiting in your mailbox. Chew slowly and enjoy it
====== Day After a Binge - What to Do
Yesterday was a day-after-a-binge day. They don't come often, but there it was. The day before I wanted chocolate. I went to the mall andbrowsed the candy store, getting a few odds and ends--nothing I reallywanted to eat though, more like souvenirs; a chocolate cigar from See'sCandy and a box of Chick Chocolates, Extreme Chick (new out of Seattle Chocolates). I wanted to get the chocolate crayons but my son gave me oneof his, "Mom, that's enough," looks so I refrained. I'm a candy collector, I'll admit it. I also bought a bag of See's chocolate balls popular atChristmas; they sell them year-round and two pieces of California Brittlefor myself.
I ate my California Brittle walking out of the mall and once I got home I started in on the chocolate balls. They weren't satisfying me though, and I kept reaching for more until I finally just left the bag on my desk infront of me (why waste energy going to get more). Maybe it wasn't chocolateI needed after all but a massage or a hug? I don't know. I proceeded to eatenough that I felt like it was too many, and then I went for one of my famous double-cheeseburger with everything on it and family pak fries fromDaily Queen. Ate it all too. No problem. When that happens you know something besides hunger is going on because normally I'd have been so stuffed I'd have exploded.
The next day after a big sugar/salt/high fat eating fest like this I usually notice more cravings and hunger. I noticed it this time as well. The afternoon was the worst when the idea of eating lots of goodies started to come to mind, "Wouldn't that be good," and "Oh, yes, whipped cream." I was already starting to think of all the goodies to come at the holidays.
Dealing with the Day After Cravings I took those thoughts, put them in a box (obviously this is a mental exercise) and put them to my right. Then I thought of what I wanted and pictured myself the way I want to look, wearing something nice (next summer looking awesome, perhaps), and heard people telling me how nice I look, and feeling great, vibrant, healthy. I put this image to my left.
Looking right then left I thought: which do I want more? Goodies right now or ... Well I know I want better health. I want to stay at a good weight for myheight. I want to feel great and look great. I want all of these thingsmore than some yummy to eat right now. By this time it had been a couple of minutes and the immediate craving had disappeared.
That usually happens. Wait it out and it goes away, but waiting can be frustrating anddifficult. Trying not to think of what you want to eat makes it even biggerin your mind. So, instead of trying not to think of it, replace it with something else like the vision of what you want instead.
In Session 4 of the One More Bite Workshop you'll learn the Swish technique which is an NLP process very similar to this. You takewhat you don't want, and S-W-I-S-H replace it with what you do (in your mind) and pretty soon, every time you think of the thing you don't want (a certain food or behavior) the other picture comes to mind too. It's slick, easy and works. Maybe you get these cravings or "ideas to eat" multiple times a day, maybe only at certain times of day but having a plan of dealing with them will help enormously.
Day After Most Critical Time Frankly, the day after the binging or overeating is the critical time. The day of the overeating itself isn't so important. I allow myself to overeat when I really want to, and that's okay. But the next day, do I let that become my new way of eating or not? Do I do what is necessary to nip it in the bud, or not? It takes some effort, yes. Will it kill me, I doubt it. The next day when that indulgent behavior shows up I address it head-on. I'm not letting it become a new pattern, no way, no how. I'm going to be strong, and get right back to my usual eating habits, and that is how to overeat on occasion. That is the non-dieting approach.
I also employ my 3-Day Rule, but that's another topic. This works whether you have 100 pounds to lose or you want to maintain yourweight. No matter where you are now, you still have to deal with the idea of overeating when it comes to mind. It will come less and less often thecloser you are to your goal weight, and it also becomes easier and easier to choose to stay the course as you get closer to your goal weight.
Thinking of it another way, it becomes easier to avoid regaining the weight you worked so hard to lose. It also becomes easier to want to get more movement or exercise. If you think of a picture of pain when you think of exercise, what's the chance you'll want to continue? But what if instead you saw yourself all strong and healthy, flexing your muscles or showing off your nice figure?
EFT Works if you Use it
EFT can help with all these things, but you must give it a chance to do itsmagic by using it. I know sometimes you don't want to, that you're afraidusing it will somehow take away all desire to indulge forever more, butbelieve me it's not quite like that. EFT takes away the fear: fear that youwon't get to eat what you want; fear that you'll "miss out"; fear thatyou'll be losing instead of gaining. Yes you'll let go of some weight, and you'll release some attitudes you may have held for a long time, but you'll gain so much more. You'll gain selfesteem and a sense of power. You'll gain wealth by saving money on healthcare costs.
Here are suggestions for using EFT for the day after a binge:
"Even though I really want to keep gorging myself, I deeply and completely accept myself."
"Even though I want more chocolate, I deeply and completely accept myself."
"Even though I told myself I wouldn't and now I can't stand it, Ideeply and completely accept myself."
"Even though I don't think this will work for me, I deeply andcompletely accept myself."
"Even though I hate this flab and wish it would just go away, I deeply and completely accept myself."
Follow the EFT words wherever they lead, don't worry about getting off the subject. There isn't a subject. EFT works more on the "feelings" you are having when you say the words. Speaking the words aloud or to yourself is away to remind yourself of your issue -- the words you use are not important so don't get hung up on saying just the right thing. The day-after struggle can end, and with it the pattern of falling back into overeating habits. Take it one day at a time. Give yourself a chance to succeed. This won't happen overnight, but if you are diligent and make asmall effort every day, you will succeed.