Let’s talk about binge eating!

“I couldn’t control & lost it, finished the whole tub of ice cream,” Does this sound familiar? Celebrations are good, but if it is done repeatedly & aimlessly, then it is alarming.

A couple of things I’d like to ask my “Emotional eating” pals,

1. Why do you only indulge in high-calorie foods like sweets, fries, pizzas, colas…why don’t you think of eating salads, fruits, or drink water???
2. Does it really emotionally satisfy you?? Or does it leave you with negative feelings, like a greater sense of guilt, stress, shame, and make you feel like a loser

 Maybe the answer to this perennial query of “Why do I find comfort in food?” is because; food possibly creates a feeling of fullness and fills that certain void. Indulging in such foods only creates a spike in the glucose levels, which leaves one happy and satisfied, but this is a temporary feel. Reasons for reaching out to these foods could be anything from job insecurity to relationship struggles, competitiveness to health issues, or a sedentary lifestyle.

To answer the second question, the stress that builds up leads to rising cortisol hormone, which only pushes one to reach out to high-calorie foods. And follows a dangerous vicious cycle of weight gain, feeling of guilt, depression & helplessness.

Let’s not blame the emotions every time. Reasons could be plenty – long gaps between meals, fasting, or you are nutritionally deprived, or dehydrated. Even the pre-menstrual phase or lack of enough rest are good enough reasons.

Any way out??? yes !! Two helpful tips –

• AWARENESS of the external & internal conflict:Train your mind to be aware of the effect the situation would have on you & your emotions. In simple words, be in control of yourself.
• Discipline – which means chalk your day, so that you know what you’re eating is according to your schedule, e.g., if there is a party on your agenda, have some healthy options before you leave like soup or a handful of makhanas /nuts & seeds / roasted chana & so on.
• Eat slowly – We are blessed with a beautiful set of teeth; use them.
• Chew Fibre-rich foods like cereals, pulses, fruits, vegetables, nuts & seeds. THE ADVANTAGE BEING FIBROUS FOODS LEAD TO A SLOW RELEASE OF GLUCOSE WHICH LEAVES YOU WITH A FULLER FEEL FOR A LONGER TIME, OBVIOUSLY MEANS LESSER HUNGER PANGS.
• Be prepared – No one is asking you to stay away from food; it’s the quantity that matters.
• Be creative –Hunt out recipes that are healthy & yet cater to your needs. The ladus, for example, could be made with a mix of various flours, nuts, dates, or even dried figs. My desi version of dark chocolate is palm jaggery.
• Stock only healthier snacks

My dear friends, what I am saying may not be new or something that you are not aware of or have not read before, but what follows next is worth implementing. The secret mantra is LOVE YOURSELF. Keep chanting every day, “I am beautiful, I love you (your name), I deserve to be healthy and happy.”

Remember, it’s only when you love yourself, hug yourself that you will start connecting with yourself, and there’s no better motivation than this. Never hesitate to reach out for any professional guidance to support yourself. Depriving yourself of that extra knowledge or help is not healthy. It is only when you do that you will enjoy the journey, and attaining your goals will be easier and fun-filled.

Grateful!

We, will, discuss in the next article, 5D’s to manage your cravings…