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Weight Loss Information from experts |
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Compulsive Eating and Binge Eating Disaster Plan
Congratulations on waking up each morning and greeting the day with renewed determination! Perhaps you rise and say, Today's the day - I will make it through the entire day sticking to my diet goals." What a wonderful, optimistic way to begin a fresh day. Ahead of you lies the promise of a new day, a fresh start. Sometimes though, as experience has shown, good intentions alone aren't enough to overpower the urge to binge. This is where positive desire needs to be coupled with a sound action plan. Willpower alone isn't enough to overcome a craving, the desire to binge or compulsively overeat. What provides empowerment is a predetermined, personalized plan of action. An individual plan that was carefully thought out ahead of time and written down. Think about it - when was the last time you 'easily' sidestepped a binge or craving? Or 'effortlessly' drove past the fast food restaurant when a craving hit? Chances are, the urge to eat was so strong that it blocked out all rational, goal oriented thought. In a moment of crisis, focus and optimistic intentions seem to disappear. Believe it or not, the part of you that woke up this morning and firmly stated that today was going to be a success, is still there. A part of you does still want to make it through the day without overeating. Hidden somewhere behind the overwhelming urge to eat is that aspect of you that was so confident earlier. It''s going to be your job to go looking for it and to bring it back to the forefront. For this, you''re going to need some tools in your tool box. When you're in the midst of a crisis is no time to be gathering new tools. Instead, during strong and confident times is when it's time to prepare your tool box. That way, when you need them they are already there. You'll just have to open the box and dig them out when needed. Use the guidelines below to begin preparing your personal plan of action to bypass a possible binge or craving. PRE-BINGE PLANNING A. "CRISIS STRATEGY LIST" Develop a list of things you can do, or have done in the past, to overcome the need to eat. When a crisis moment hits, you can decide which category or categories of ideas might help you through the moment. Include ideas in all the following categories: DISTRACTION Ideas that bring pleasure and/or distance from food. Examples might include craft hobbies, walking, cleaning house, planting in garden, etc. 1. 2. 3. 4. BEHAVIORAL STRATEGIES Options that help you deal with your environment. These strategies might include drinking water to see if you were really thirsty instead of hungry, throwing away the tempting food, inviting a friend over, etc. 1. 2. 3. 4. SELF SOOTHING AND COMFORTING STRATEGIES Instead of using to food to calm or feel better, what are other ways that you can soothe your soul with? Examples could include a warm and fragrant bath, deep breathing, yoga, peaceful music, or going to the park to watch the trees and feel the wind. 1. 2. 3. 4. EMOTIONAL NEEDS Find alternative ways to first identify and then cope with the underlying emotion you might be feeling. Talk to a friend or counselor, journal, begin to sit with the emotion, are just a few ways of dealing with an emotion instead of eating to suppress it. 1. 2. 3. 4. After your list is completed, keep it in a place where you can easily get to it when needed (i.e. purse, refrigerator, etc.). Revise or update your list as needed. B. PHONE LIST It is also important to reach out during times of crisis. During moments of urgency we often feel scared, alone, and out of control. Reaching out to someone during this time can help to relieve some of the distress that you may be having. It might also help to prevent a slip or set-back. Talking to someone about your feelings can remind you that others care for you and that you are not alone. Below write down names and numbers of compassionate, understanding people you can reach out to. While it may initially be difficult to "reach out and touch someone," it will gradually become easier. The person that you call will be glad that you trusted them enough to lean on them during a tough time. NAME PHONE NUMBER 1. 2. 3. 4. 5. C. PERSONAL MANTRA Examples: * I have the strength to stand strong for everything I believe in. * I have the ability to change anything in my life that I choose to change. * I take complete responsibility for my life. * Everyday in every way I am growing more and more confident. ______________________________________ ______________________________________ ______________________________________ ______________________________________ Begin developing your own personalized strategy now. Don't worry if it's not perfect or if you're not sure if the ideas you write down will work. It's an ongoing plan that you will revise, and continue to fine tune. No one strategy works in every situation. Take a look at your past successes and begin to note what occasionally worked. Notice also what did not work. Copyright 2005, Dr. Annette Colby, all rights reserved. Dr. Annette Colby, RD For free inspirational newsletter, articles & info visit: http://www.LovingMiracles.com
MORE RESOURCES: Does Intermittent Fasting Improve Health beyond Weight Loss? Scientific American ‘Ravenousness was in my job description.’ What happens when a food writer goes on a weight-loss drug? The Boston Globe Gautami Kapoor reacts to Ram Kapoor’s 55 kg weight loss without Ozempic or surgery, reveals his true inspiration Hindustan Times New weight-loss drugs meet old biases against fatness, challenging recent gains in body positivity The Clayman Institute for Gender Research DTC obesity med market heats up: Eli Lilly taps knownwell, Hims & Hers adds new weight loss meds to platform Fierce Healthcare Gut Check: Fractyl Health Can Lock in Weight Loss From GLP-1 Drugs Inside Precision Medicine Feinsinger column: Ozempic and other GLP-1 weight-loss drugs Post Independent 100 Pounds and Counting! One Veteran’s Story of Weight Loss | VA Saginaw health care | Veterans Affairs VA.gov Home | Veterans Affairs Lifetime Excess Weight, Adult Weight Gain Linked to Increased Renal Cancer Risk Oncology Nurse Advisor 4:3 Intermittent Fasting Outperforms Daily Calorie Restriction in Weight-Loss Study CU Anschutz newsroom Weight loss implants to increase compliance and cut admin burden for patients Pharmaceutical Technology Midwest state attorneys general call for the FDA to clamp down on counterfeit obesity drugs Iowa Public Radio Latest Review of the Mitolyn Benefits Complete with User Feedback and Real Ingredients Support Yahoo Finance Eli Lilly Vs. Hims & Hers In DTC Weight Loss Market? - There Is Only One Winner (NYSE:LLY) Seeking Alpha One Woman’s Weight Loss Win: ‘I Lost 110 Pounds Enjoying Slow Carbs!’ firstforwomen.com Eli Lilly piles on weight loss drug suits to ward off revenue squeeze Life Sciences Intellectual Property Review Weight Loss Breakthrough: Stanford Scientists Discover “Natural Ozempic” Without the Side Effects SciTechDaily 6 Korean fermented foods perfect for weight loss Times of India Hims & Hers stock slipped as investors were left unimpressed with its new weight-loss drug options Quartz Weight-Loss Drug Use Has Risen Sharply Among Children and Adults With Type 1 Diabetes Johns Hopkins Bloomberg School of Public Health A woman who lost 130 pounds shares 7 changes she wasn't expecting — from people being nicer to her to food tasting different Business Insider Slimming with Ozempic: less praiseworthy than dieting and sports Оперативні новини України та Світу This 3-day-a-week diet could be a vital weight loss strategy, say scientists BBC Science Focus Magazine Best SARMs For Cutting, Bulking & Muscle Growth 2025: Top Fat Loss Sarms Stack For Sale On The Market - CrazyBulk GlobeNewswire Love Is Blind's Chelsea Blackwell Claps Back at Haters Over Weight Loss From Medication - E! Online E! Online Man weighing 150 kilos sheds half of it: Know how he did it with a simple protein-rich diet plan Times of India Meghan Trainor flaunts dramatic weight loss transformation at Billboard event, reveals how she's ‘biohacking’ her body Hindustan Times Intermittent fasting three days a week outperforms traditional dieting in weight-loss study PhillyVoice This natural South American drink works like Ozempic — and can lower your risk of heart disease New York Post Maximize Fat Burn: How To Find Your Target Heart Rate for Weight Loss firstforwomen.com Do Ozempic and Wegovy really cause hair loss? New Scientist Pierce Brosnan's wife Keely showcases incredible transformation in figure-hugging mini-dress hellomagazine.com |
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