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Marcie Fraser
Corporate Motivational Speaker, Trainer and Author
Corporate Motivational Speaker, Trainer and Author. Marcie Fraser brings humor and down-to-earth advice on how to get back in touch with your body, ditch the diets and lose weight for life!
As a journalist and TV reporter from upstate New York, Marcie Fraser, has dedicated her career to health and medical writing, with great emphasis on topics that reach out to women who battle the bulge. In her no-nonsense way, her Take5 blogs and videos deliver advice to many of the ePersonality types (doing Everything for Everybody) to get their health priorities in place so one can lead a more fulfilling life.
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Marcie Fraser
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If you binge, do you wonder why you do it? Do you blame yourself? Maybe feel you have no control? The reason you eat large amounts of food secretly is not because you have no control, in fact, it is the opposite. If you think about it, you have to have a great deal of control to; get the food, hide the food and find time and place when you can eat it.
Binging has more to do with emotional stress, mainly anxiety. Some bingers may be diagnosed as having BED, Binge-Eating Disorder. To recover from or to reduce your binges, you need a lot of patience and introspection. Before we go to deep into the psychological aspects of binging, you do get to blame some of the problem on hormones.
Around a woman’s monthly cycle, hormones dip and sway creating a desire for more sugar, salt and/or fat. Once you get past those few days, we have to take a look at our anxiety levels.
Managing how to reduce binges means learning behavioral eating techniques that will force you to look at your eating patterns.
What does a binge do for us? Binging allows us to take a ‘mental vacation’ from things that may be bothering us. Instead of thinking about your bills, your boyfriend or the last fight with your boss, you become distracted with the thoughts of; binging, you think of the food we will binge on. Then we have thoughts of the actually eating, tasting, swallowing the food and then the minutes, sometimes hours or days of the; denigration, the guilt and angry feelings that come with aftermath of the binge.
Binging really takes your mind off of your troubles, but then you wake up to more trouble.
Stop the binge cycle by taking these initial steps:
- First, keeping track of your hunger.
- Eat only when you feel physically hungry.
- Eat moderate amounts of food and STOP.
- Pay attention to when you feel full and then wait for the next hunger pain, then eat again.
Not sure if you are stressed or hungry? Wait twenty minutes and reassess your hunger. You may even think logically about it. In relation to how often and to how much you have eaten for the day, are you really ready to eat? And for those who suggest grazing all day long, don’t. Stop snacking, eat meals only. Once you keep track of your hunger, you will have a good idea when you should eat. Keep things on a tight schedule. Do not allow yourself to eat unless you are hungry. For one month, cut down on sugar, salt and caffeine. Clear out your home of binge items and do not bring any binge food into the house. Once you begin, you will most likely binge a few times, if you, write a ‘B’ next to the food entry. Try to reduce the time (hours) between the binges, or the number of binges by one, each day.
Good luck!
Tags: Marcie Fraser Nutrition & Diet
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