Stop Falling Into This Binge Eating Trap 🪤
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- Опубліковано 6 бер 2024
- HOW TO AVOID THE NUMBER ONE BINGE EATING RECOVERY TRAP
#bingeeating #bingeeatingrecovery #foodaddiction
Disclaimer: This video is for information purposes only and my content should not be used as a substitute for seeking treatment from a healthcare provider. My content is not going to be suitable for everyone, so please use your self discernment before applying any video content in your own life.
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In this video, I delve into a common pitfall people encounter on their journey to stop binge eating. The dilemma revolves around two contrasting approaches: the abstinent camp advocating strict rules and the food freedom camp promoting a more permissive mindset. The video emphasizes the need to navigate these paths with a nuanced perspective, avoiding an all-or-nothing mentality.
I share my own experiences, leaning towards the food freedom camp but acknowledging the value in the abstinent approach for some individuals. The trap lies in the temptation to view these strategies as opposites, pushing individuals to swing from one extreme to another without finding a balanced middle ground.
The first part of the trap involves the misconception that it's an either/or situation. I encourage viewers to consider a spectrum with abstinence at one end and all-in food freedom at the other. Striking a balance along this continuum allows for a more personalized and sustainable approach to recovery.
The second part highlights the importance of emotional and psychological permission, not just behavioral compliance. Merely following advice without introspection can lead to internal conflicts and hinder genuine progress. I urge viewers to critically assess the advice they receive and align it with their personal beliefs and experiences.
The third part of the trap involves bouncing back and forth between the two camps, preventing individuals from making substantial progress. The video suggests setting intentional time limits and focusing on one approach before reassessing, discouraging aimless shifts that might perpetuate the cycle.
Ultimately, the video provides valuable insights for those struggling with binge eating, encouraging a thoughtful and individualized approach to recovery. It dismantles the notion of a rigid dichotomy between abstinence and food freedom, advocating for a more flexible and self-aware mindset on the path to overcoming binge eating challenges.
Sarah I love you, (sorry to come off so strong LOL) but seriously, I’m not sure if you remember seeing me comment previously, but I’ve been watching you for about a year now and now have completely transformed my life, I’ve lost over 20 pounds as well and it’s the most weight I’ve ever lost I would normally never get past 3 before bingeing and quitting.. But ironically, it’s not even about the weight loss I’m so happy with how my relationship with food has been and I’ve been finally getting a lot closer to living the healthy lifestyle that I want mentally and physically. I can’t believe I found what made things clicked for me. Who knew, just have the foods lmao.
I am so so glad to hear this 😍😍 I’m proud of you ❤️
I started crying when you said that we follow advice on a behavioral level but not an emotional level. I was so permissive in the past (which is why I was obese) and I flipped the switch and got myself to my goal physique! But I'm in a constant mind caloric deficit. Where I feel like I need to always be in a deficit. Now I'm black and white. Super restrictive, which leads to my binging. which leads to extreme weight fluctuations. And I'm trying to find a balance and find someone who understands. You're right. I don't consider my options in an internal level. I'm in a factory worker mindset where I just want to find formulas but it's not sustainable. Sorry for the rant.
I have been watching your videos and I can say I see a difference on my eating behaviour. I still binge but consistently less than before. To me that is winning the first battle!
Glad I found you. I’ve never heard anyone speak so analytically about the drives behind binge eating. I definitely want to find a video you’ve done about the scarcity mindset. I’ve never thought about it, but I watched a couple of your videos and I heard you reference it, and it pierced my mind and heart-I was like oh my gosh, that’s it!! In fact, many things you said I thought were incredibly intuitive, couldn’t possible be widely known, and really the deep-seated part of all this. You must have done a lot of recovery work to have figured all this out!! The way you can explain it is very gifted as to teaching ability because you see various styles/types. I found your book too and it just came. Plus I think it speaks volumes that you put it on UA-cam free, now that’s someone authentic (and altruistic)!!
It was a little bit of both for me. I had to temporarily restrict myself from triggering foods. Eventually I was able to add them back in and they're no longer triggers. I've had an immense amount of chocolate on my kitchen counter for the past 2 weeks. In my old life it wouldn't have lasted the day. We're not even half through it yet and there is no white knuckling at all. It's all just organic and peaceful existence at this point.
Every one of your videos leaves me going "Damn, that is EXACTLY it!"
I'm always so amazed at how thorough, circumspect and relevant your videos are. Thank you so much for taking the time to share this, Sarah.
You are so right about this see-saw effect. Restriction ends up causing the 'to hell with it, I'm going to eat all I want' rebound, and then the overfullness and self-loathing tips you back to the hyper-restriction. But it's easier to do one or the other whereas the middle way seems more difficult and harder work as there are no rules to follow. But ultimately serenity is never found in extremes.
This is one of the most helpful videos I have seen in a while. The binge watching video part especially. I can’t tell you how many podcasts I listen to, not to mention the dozens of books I have read & diets I’ve tried. Really informative and makes so much sense.
Omg! This is me right now! Thank you so much for this video!
I recently found your channel and in watching your videos I realize I may be a binge eater…at 61 years old, I think it has put my whole eating history into perspective. I have had odd eating preferences over the years and my mindset was that I had a problem but didn’t think it was one that I could put into one category…but now I’m thinking it could be binge-eating after all. I always feel that if I have certain foods in the house, I would obsessively think about them and eating it until it was gone…sometimes in the same day. Then I think that if I don’t bring them in the house, that will solve the problem but then I end up falling into temptation and the whole cycle repeats itself. Ugh!
I hope my content is helpful for you. Have you seen the video I’ve made specifically about keeping foods in the house? ua-cam.com/video/wrR78Sp-IfA/v-deo.htmlsi=XibHuLJNpwopYHtG
Thanks, Sarah. I've been finding that planning my meals, as a first step, has made a real difference this week.
You're amazing, I love your videos, thank you so much. I've just bought your book and I can't wait to start it. ❤
Your videos are great. You're so likeable and easy to listen to
This is exactly the video I needed today. Thank you 🙏 I’ve had the worst period of bingeing I’ve had for a while and felt completely lost. This has helped me get some real clarity.
Excellent video! You are so good at explaining things. I have definitely been bouncing back and forth. I tell myself I am impulsive but I think it’s that I’m not allowing myself to think and feel. Thank you!
Hi Sarah! Amazing video by the way! Ican relate so much with the going back and forth with trying to abstain and giving myself permission to allow all foods. The restrictive thoughts are very sneaky though. A part of me is aware when it is happening sometimes. I can sense it when it is happening but somehow, even if i really don't want to restrict, i keep falling into the trap. I do not want to abstain from.certain foods. I wake up and tell myself I am allowed to eat. i deserve it. but then, i can see myself still ending up not doing that. and then, of course i will likely binge.later on. that is what happens.everyday.
I NEED this! I noticed in the Intuitive Eating “community,” I fell into more “either/or” black and white thinking. I need this continuum kind of approach. A balance between structure and freedom. I’m gradually tuning more into my hunger and fullness cues and gently telling myself I can have my chocolate chips with a meal and I can at least TRY to be present with my food.
Thank you, your advice at 5:3 is so eye opening to me
Omg I really needed to see this video today, i was so unhappy with my all in approach, it´s not for me. I really need some structure, or i feel, im going to restrict very soon. Thank you Sarah for all your videos and podcast ❤
Awesome
Sarah, I so admire your wisdom. Each of your videos is remarkably insightful. I love that you welcome disagreement, and it is so consistent with your overall message to listen to others, but always honor yourself and tailor this path to your own unique needs. It is rare to find someone with such compassion and humanity and eloquence. You’ve helped me tremendously. I just finished your book and so many of your messages resonated. My favorite sentence, hands down, is the opening line of chapter 5: “The more I discover about myself, the more painfully conscious I am of being far more complicated than my mind may ever be capable of understanding.” We are all wonderfully complex creatures, and it is messages like these that have given me a self compassion and self awareness that I have never had before. Thank you!
Sarah, I found you while looking for a meditation for binge eating. I was in OA and was abstinent from sugar for 6 months. Then, I had a whole brownie and back to the gates of hell. Boo!
So in ED clinic we are working on the "Diet Mentality Culture" voice. I had no idea how strong my neural pathways are! Wow! I am uncomfortable with 3 snacks a day. Then a therapist gently informed me I was in the restricting cycle when I didn't eat my snacks. Who Knew?! This is very normal for me. Having a healthy breakfast and snack so close to each other is foreign, yet helpful. They preach moderation and everything fits in a varied diet. Honestly, that scares me. But as each day passes, I am getting more comfortable in providing nutrients for my body. I think this will work better for the long-term. I will be listening to your meditations. Thank you. I've had binge eating disorder for 37 years. I m sick and tired of being sick in tired.
The gist of what gave me freedom was: stand up for my inner child. By telling little me "I trust you, I'll always always always stand by your side. You're the child, you are the connection to our body. I'm sorry I didn't support you and I promise you'll be the one to decide no matter what".
I believe child me is the purest connection to my body and feelings without societal thinking (which I think is also important but has different roles) that came later.
So it started with no structure, and then plate by plate approach and then fully intuitive without structure again. For me it doesn't matter whether it's jumping between stuff or not. I actually like jumping back and forth because eventually I find my own place on the scale. The only thing that matters to me is to give the power to the little child me and stand up for him (myself) no matter what.
I can't do that. I cannot eat sugar food because if I start - I just cannot stop. I start binging.
Same.
Hi Sarah ... First time viewer, found you today. I need to watch more of your content and do some of that 'critical thinking' you speak of. I have been doing so well, until last night when I sat up till 7:00am, drinking Strawberry Flavoured Protein shakes until I almost popped. NOT MY CURRENT NORMAL !!! I don't often Binge like that ... I am trying to understand why I couldn't see the triggers, or worse , STOP the 'session' once it started. I don't even know if this is even something to be concerned about, being that it only happens a couple times a year at the most. But when it does ... it's like I'm a different person, and think back to last night, it doesn't seem to me that I even wanted to stop. VERY CONCERNING !!! Today I've been pretty emotional about it and I am looking for answers. I have been losing a bunch of the weight that I gained after a disabling injury left me mobility restricted.(I ballooned to 350lbs) I am well on the way to a full recovery (down 60lbs) ... and then this ... EPISODE ... I see myself as some crackhead that couldn't put down the 'dessert drinks' ... Uggggg ... Anyways ... I brush myself off and get back to my recovery ... but I need to make sure that this 'OBSESSIVE Behaviour Anomaly', does not repeat itself. The last thing I need is a psychological spiral ... I feel like I should be way past this garbage and I'm super disappointed in myself. If you have any suggestions, or if any of you viewers read this and have been through this ... I'd love to hear some input that I can roll around my head. Like you said ... and it resonated deeply ... it's CRITICAL THINKING TIME. (... sorry about the 'novel'.)
Abstinence works better for me because I find when I allow something sweet in my OMAD(one meal a day) I find it's difficult to not break my fast early. It's like that sweet treat stimulates my appetite.
I need a little bit of both.dcapline over my biggest binge foods and freedom to make choices. Sometimes theres also a nutritional reason to crave. I think the way to put things somewhere in the middle. Identifying a couple red light foods.and what foods are green light foods and what foods can be moderate and recognizing that its not set in stone. My goal most is helping myself with my various health problems wich are improved or worsened based pn diet. Working pn how a food makes me feel physically rather than simply cravings and making revisions about every 3 weeks. Realistically our bodies don't always need the same nutrition all the time. Thoes needs do fluctuate particularly with underlying health problems.
Best example i have is with Chinese food. I made a choice that an entre like orange chicken and then fried rice is roo much for me and i feel kinda hungover but from food the next morning, but pairing that orange chicken with something plain white rice and there wasn't that food hangover feeling in the morning. Its not drastic changes its small and workable changes that are ,pre effective. Now i know i can still enjoy chinese takeout, but its just a bit differently than before
I love that you are experimenting and figuring out what can work for you ❤️
I dont really "binge" but I do overeat/oversnack frequently. Probably every other day.
Me too.
Would you consider doing a video on how drinking alcohol affects binge eating and eating overall? I find I can go fine with my "meal plan & relatively healthy eating" (room for treats also) but the moment I have a glass or two of wine I tend to get ravenous and often end up overeating. I start thinking that the only way to stop this from occurring is to quit alcohol completely - but is this the right thing to do? Would love to hear your opinion on this 🤔I kind of have an idea what you may say though... 💚
Look at it rationally. Does alcohol serve you? What is the cause and effect of drinking alcohol. At one point I was on the phone with someone and just blurted out "my life would be happier if I never drank alcohol again." After that I was done. Never had another sip. That was almost a decade ago. Haven't looked back and it was one of the best decisions I have ever made. If alcohol causes you to make bad food choices, why keep it in your life? Is it really worth it?
How do you feel about the concept of food addiction? I’ve been learning about food addiction and similar to let’s say, crack addiction, you cannot just have a little crack here and there and be okay. For people who have an addiction, food abstinence is the only way. What are your thoughts on food addiction?
I have lots of thoughts about it and there are a couple of podcast episodes where I talk about it in more depth, but I’ll share a couple of thoughts here and also include the links:
1. I have no issue with people understanding this as an addiction BUT I have met MANY people who believe themselves to be addicted (I used to!) when actually it’s dieting/scarcity mindset/black-and-white thinking that triggers uncontrollable eating of certain foods.
2. That said, I think there are people for whom this isn’t the case. If they choose to, and are able to, abstain from certain foods, and attempting to do this doesn’t make it worse, then I’m all for that.
3. Abstinence isn’t the only solution to addiction. There is also harm recovery, where people manage without being fully abstinent
4. When we talk about food, what food are we talking about? Usually it refers to processed or sugar and flour. The likening to these foods to crack is a bit misleading. These foods light up the same reward pathways in the brain as crack. These are also the same reward pathways that light up when a mother holds her baby. In theory ANYTHING that high jacks the reward pathways in the brain could become an addictive cycle.
5. I generally prefer the term ‘addictive cycle with food’. Many people go through cycles of being out of control and times when it feels ok. This usually isn’t the case with alcohol or drugs. I was in an addictive cycle of TV and sweet foods. I HAD to break that cycle to recover, which mean abstaining from this addictive behaviour, which was HARD. It did feel like withdrawal symptoms. However, now I can eat these foods watching TV without it becoming out of control. Ronnie (from my video recovery series) recovered in OA and then reintroduced all foods again. I see this as she broke the cycle first and then moved to food freedom.
6. Patterns and habits can feel very much like addictions, as in, we feel powerless to stop and it’s like they are controlling us.
In short, I’m an advocate of people understanding their behaviours in whichever way makes the most sense to them.
This probably deserves a video
ua-cam.com/video/AfEBQlnfAXo/v-deo.htmlsi=jnySbkSi6YHFpG4m (this is a bit old so my thoughts may have moved on a bit since then)
This one talks about abstinence and it probably still one of my favourite podcast episodes I have recorded: ua-cam.com/video/HmtkFgG8AnY/v-deo.htmlsi=263SNj4dppiJlhbx
I've just come across a very interesting theory that EDs or addictions are rooted in the emotional coping mechanisms of insecure attachment style. As a fearful avoidant myself I can see the connection. What do you think Sarah?
I see this problem across all the attachment styles, including secure. I personally haven’t noticed a pattern. It probably depends how/why your bingeing started. For someone who started binging as an adult through dieting, attachment style could be irrelevant.
I'm curious what you think of the carnivore diet, as many people reported having no more cravings to binge eat on it. I couldn't find a video about it