Just a note, I’m working through my backlog of questions. If you’ve emailed me a question and haven’t heard back, please don’t think I’m ignoring you… I’ll get to it!
I have been binge eating for a good 10 years and my weight has fluctuated up and down about 10kgs. I know that might not seem like a lot, but the continuous yo-yo affect is not good physically and emotionally. I cannot pin point what made me start binge eating, but it is definitely an emotional aspect. I do no purge and strangely enough I have an intense fear of vomiting. So I will binge and feel very full to the point I cannot move and it is uncomfortable to lie down and the next day I will be extremely healthy and exercise. The days that I don’t binge are not extreme starvation-I will consume about 1200-1500 calories and on a binge day I can consume over 4000calories, if not more (it’s hard to be honest about that)
I am happily married and I want to start trying to get pregnant so my binging needs to stop. I know it will take a while, but I cannot afford to feel depressed and binge eat when I am pregnant as my baby comes first.
Your help and advise would be so appreciated. I have never seemed advise before because I have been so embarrassed about my disorder, but after doing research I see I am not alone.
Thank you so much for reaching out, and no you are most certainly not alone or even close to it.
I want to encourage you to reframe your thoughts from trying to lose weight to trying to get healthy. I know that you want your body to be healthy so that you can start your pregnancy from a place of strength.
First of all, it seems like you’re not eating enough calories. You say that the days that you are not bingeing, you are eating 1200-1500 calories a day. That’s not enough. Your body is trying to stabilize by eating more calories those next days. Because you are not giving yourself enough calories on those days, your body goes into fear mode. It fears that it has to “stock up” on calories and then you wind up losing control. What you need to do is stop counting calories and start helping your eating to stabilize. In order to do that, think about giving your body what it needs every day. Make sure that you are eating three meals each day and giving yourself a protein, a fat and a carbohydrate at every single meal.
That could look something like this:
Breakfast: 2-3 eggs scrambled with cheese and a fruit salad.
Snack: handful of nuts, hummus, carrots, grapes
Lunch: A chunky bowl of beef stew filled with veggies and meat.
Snack: A Lara bar, or some cheese and fruit.
Dinner: A heaping bowl of spinach salad, a yam with butter, a piece of salmon or chicken.
Desert: A bowl of frozen yogurt or ice cream or a fruit salad or something that you enjoy but only one regular sized portion if you can do so without bingeing. A portion of ice cream is 1/2 cup or one scoop. A bowl of fruit is just one soup or salad bowl half filled.
This is just a loose guide of a way to eat that will help you to be eating healthy by getting all of your proper nutrients. Making sure to eat three healthy meals each day will be stabilizing both emotionally and nutritionally. You will feel more solid. If that seems overwhelming to you, vow to try this just for a week. Three meals a day plus a snack for just seven days. If you mess up one day, you can just start again the very next day. I think you might find that one week of steady eating will help you feel more stable.
That being said, you don’t have to be perfect to get pregnant. As long as you are working on it you’ll be fine.
You’re right that it’s important to address the emotional aspects of binge eating as well. You might try to take a 15-60 minute walk each day, just outside by yourself. While you’re walking just allow yourself to slow down and process. Think about your day, think about your thoughts, think about your feelings. Talk to your higher power if you have one (or to yourself, your wise mind, or someone you know who has passed away, or someone alive whom you admire). I also think that setting up some time to talk to a therapist is always helpful to sort through whatever is going on for you emotionally.
I hope that I’ve answered your question and that you’ve found some pieces of help in this post. Happy Holidays to you Steph.
Do you have a question about binge eating, bulimia, anorexia, or anything associated with eating disorders? Send an email to bingeeatingtherapy at gmail dot com. All questions will be kept confidential. Include your first name or the name you want to be referred to as and your location. Are you interested in online therapy to deal with your eating disorder? Please see my website or email me to discuss getting started.
Mindful Eating Guided Meditation
Receive a calming, relaxing, guided meditation to help you eat mindfully and enjoy your food without without overeating or under eating...
All you need to do is enter your email address below.
Sign Up For Our Newsletter for Tips, advice and engaging stories that will help you to Stop Binge Eating, stop obsessing about food and start living the life you were meant to. Unsubscribe anytime if the newsletter is not for you.
Online Binge Eating Treatment - LEARN MORE!
EVIDENCE BASED INTERVENTIONS THAT REWIRE YOUR BRAIN TO:
- STOP BINGE EATING
- AUTOMATICALLY MAKE HEALTHY CHOICES
- GAIN A FEELING OF PEACE AND CALMNESS IN YOUR BODY
- RECOVER FROM BINGE EATING FOR GOOD