Stop overeating podcast Gillian Riley

Episode 64: Stop Yo-Yo Dieting and Take Control of Overeating

Binge eating recovery during a crisis (podcast)

Episode 63: Binge Eating Recovery During a Crisis

Avoid binge eating during quarantine

Accept Imperfection & Avoid Binge Eating During Quarantine

[This is the Part II post of the Binge Eating Recovery During a Crisis series. Read Part I]. This is an unprecedented time, and no one is handling these sudden life changes perfectly; and no one is handling their anxiety, fear, sadness, and loneliness perfectly either. You may find yourself feeling lost, distracted, and questioning so much in your life. How can you best protect yourself and others from becoming sick? How are you going to work through quarantine and provide for your family? How is your business going to survive? How are you going to home school your children? How are you going to continue pursuing a hobby or sport that you love? How are you going to keep exercising? and…

How are you going to eat during quarantine?  The answer to this question and all of the others is:  imperfectly.  If you are struggle with binge eating, the imperfection surrounding your eating may be giving you a lot of anxiety, and I’m writing today to help you with that. 

You can only do the best you can given the circumstances. You can’t expect yourself to keep it all together and have a flawless plan for every area of your life. This is not going to be a smooth ride, and we are all going to need to continue to adapt to changes in the way we live, work, connect with others, and eat.

Anxiety about imperfect eating during isolation

Even if you were able to accept some imperfection in your eating prior to this crisis, maybe it feels different now. Maybe it feels like your eating is just too far from what you consider ideal, and too different from how you were eating just a few weeks ago, and you aren’t sure what to do.

If you struggle with bulimia or binge eating disorder, your anxiety about how you are eating may be more intense than it is for people who do not have a history of binge eating, but you are definitely not alone in feeling “off” with your eating during this difficult time. I’m sure you have noticed that many people are helping themselves cope with this situation through humor, and there are a lot of memes going around that relate to eating too much or too unhealthy while at home and isolated. Although people are joking about it, that doesn’t mean they’re not distressed by it. Even people who don’t have issues with food may find themselves out of their normal eating routines, and may find themselves grazing or snacking more, or not having any structure surrounding meals.

Most people have also found themselves eating lower quality food. When another paycheck is uncertain, or nonexistent, or business is way down because people aren’t buying non-essentials, it only makes sense that we would try to do whatever we can do to spend less, and our grocery bill is one area that most of us are trying to reduce. The reality is that cheaper food is typically lower quality food. People who were previously buying higher quality food and organic food are now opting for the less expensive options, and options with longer shelf lives in case we are in our homes for a while. For most of us, this means less fresh foods and more packaged, processed foods.

Please do not criticize yourself for this. The issue of poor quality food being cheaper is something that is problematic in society, but that multifaceted issue isn’t going to be solved right now during this crisis, and it does you no good to be upset about it at this time. You simply have to deal with what is, and feeling guilty about eating more processed foods or beating yourself up over not eating organic foods isn’t going to help.

I’m not saying to just give up on health and to only buy junk food, because there are ways to spend less and still get as much nutrition as possible. But the reality is that you probably didn’t have a plan in place for that, and it’s just not your highest priority right now, and you are definitely not alone. I’m also not saying to give up on having any structure in your daily eating, because it may indeed help you to work on having meals and snacks at relatively consistent times. What I am saying is that during this crisis, your eating will likely include a significant amount of imperfection, and that goes for binge eaters and non-binge eaters alike.

A new perspective on imperfection

Instead of being frustrated by your imperfect eating or feeling like it’s a roadblock to your recovery from binge eating, you can see it as an opportunity. It provides an opportunity to accept imperfection in your eating, and still not binge. It provides an opportunity to learn that you are not powerless around foods you may have previously tried to avoid. It provides an opportunity for you to see that you can snack often, or graze too much, or be out of your normal routine, and stay binge-free. It provides an opportunity for you to realize that you don’t have to get your eating exactly “right” to recover. In fact, you can eat very “wrong” (according to your own standards, or common health advice) and still not binge.

It’s common for people with eating disorders to think that they need to eat in a certain way to prevent binges, and this is your chance to truly see that this is not the case. If you follow my work, this is not a new concept for you, and you might even be tired of me saying that you don’t need to eat perfectly to recover from binge eating. But it’s so important, and that’s why I consistently remind you that life can get in the way of your eating plans, and it’s okay if you don’t eat healthy all of the time, and it’s fine if you choose fast food or convenience food, and it’s normal to overeat sometimes; and despite all of that imperfection, you can you can stay binge-free. This may have sounded great to you in theory, but now is your chance to powerfully experience it for yourself.

I think when I say “it’s okay to eat imperfectly,” many people believe I’m talking about slight imperfections, like maybe stopping at a fast food restaurant once per week, or eating a few bites of chocolate after dinner, or buying regular milk instead of organic milk. But I’m actually talking about much, much more imperfection than that. You can eat fast food or processed food at every meal, or eat desert after every meal, or have most of your eating be grazing, and you can still not binge. Of course, I know you aren’t going to want to eat that way on a consistent basis, because it will negatively affect your quality of life and your health over time; but if it happens, I want you to know that you retain the ability to avoid binges.

Eating imperfections will happen throughout your life, not just during quarantine  

It doesn’t take a crisis of the magnitude we’re dealing with now to throw off eating habits, or to influence your food buying decisions. Even after this crisis passes, life will continue to throw problems your way that seem to interfere with how you want to eat. If you can learn now, during this crisis, that imperfect eating does not have to lead to binge eating, you will set yourself up to be able to withstand any change in your eating habits in the future, and roll with it, and never let it send you back into binge eating.

I’ve been wanting to share this for a while, but I simply haven’t gotten around to it. I often say how I personally do not eat perfectly, and that’s true every day; but in 2019, I had the longest stretch of low quality eating that I can remember. I went through a divorce last year, and although I know this is not even remotely close to what many people have to deal with in their lives (and what many people are dealing with during this crisis), it was still very difficult in it’s own way. The process was long and draining, and it was stressful emotionally, mentally, and physically. I found that I had so much to deal with and so much on my mind (and I wanted to focus so much on my children) that I just didn’t want to put much effort into my food choices.

It seemed like I just didn’t have enough energy to go around. I ate whatever was fastest and easiest and cheapest, and a lot of times that looked like peanut butter and jelly sandwiches, fast food, or leftover mac and cheese from the kids’ dinner the night before. It wasn’t all poor-quality food. I did make an effort to keep some easy, healthy foods around too, like nuts, carrot sticks, and apples; and I took vitamins and drank healthy protein shakes. I also tried to cook for my kids, but they are super-picky and I just didn’t have the energy to push them to try new things during this time, so even my “cooking” wasn’t much of an improvement over convenience food.

I wouldn’t say that I overate during this time-frame, at least not in any way that I’d consider out of the range of normal. I knew in the back of my mind that this way of eating was temporary, and that I was just trying to get through the days in the best way I could; and indeed, late last year I started craving healthier foods again and putting more effort into cooking and nourishing myself (although now, with the coronavirus crisis, we are back to easier and cheaper foods).

During the divorce process when my eating was less-than-ideal, I never once felt like I was using those lower quality foods to help me cope emotionally, and I never thought that those foods were making me feel better in any way (listen to Episode 39: Emotional Attachment to Binge Eating for more about the relationship between food and emotions). I never felt like it was comfort eating or emotional eating, and I primarily ate when I was hungry and stopped when I was full (but not perfectly!). The type of eating that would have actually provided comfort would have been for someone to make a delicious, healthy meal for me. I just didn’t prioritize doing that for myself.

I knew I retained the ability to put in the extra effort to buy and prepare better food, but my choice to have convenience food seemed worth it to me at the time, to save energy. I knew rationally that the added effort to eat better would have possibly provided a net gain in my energy, but it simply didn’t happen…because like I keep saying, I’m not perfect:-). I’m sharing this because you might find yourself feeling the same way during this crisis.

I’m so far removed from the binge eating habit that any thoughts related to binge eating never crossed my mind. What did cross my mind however, was how thankful I am that almost 15 years ago I disconnected stress and binge eating, and I also disconnected imperfect eating and binge eating, so that now stress and imperfect eating don’t send me back into bingeing. I’m thankful that long ago, I stopped believing that recovery depended on my life’s circumstances, or on my stress level, or on my emotional state, or on my eating choices. If I still believed recovery depended on those things, 2019 would have been a prime time for relapse, and now 2020 as well because I’m right back to more stress and lower quality eating.

If you’ve binged during this crisis… 

I want to say here that if you’ve acted on binge urges during this coronavirus crisis or during another difficult time in your life, I don’t want you to criticize yourself for it, and I don’t want you to think it means you won’t recover. Those of you who read my books know that even after I stopped linking my emotional problems to my binge eating problems, and even after I shifted to the brain-based perspective that led to my freedom from binge eating, I still acted on two more urges to binge. And, I acted on those urges when things were relatively normal in my life, aside from typical daily problems.

I was thinking today about how my recovery might have looked differently if a big, stressful event like my divorce or the coronavirus crisis would have happened around the time I learned to stop acting on urges to binge. Due to conditioned, habitual patterns, my binge urges did appear more often in times of stress than non-stress (listen to Episode 13: How to Stop Binge Eating Under Stress for help with this), and my binge urges did appear more when I ate more junk foods, although I definitely still had urges when I was otherwise happy and when I was eating well.

There were other problems during the time of my recovery that gave me practice disconnecting binge eating from difficult life circumstances, negative emotions, and imperfect eating; but if a life-altering crisis would have occurred alongside of my recovery, is it possible that I would have had an increase in my urges to binge? Absolutely. And, is it possible that because of the increased urges, I might have been tempted to act on more of them before stopping the habit for good? Yes, it’s definitely possible…although I do believe that because I saw the urges for the false, lower-brain messages that they were, and because I realized the binge eating wasn’t helping me cope with anything, I wouldn’t have kept acting on the urges for long.

I’m saying this here because I want you to give yourself forgiveness and compassion if you’ve been following binge urges more during this stressful time when there’s so much imperfection in your eating. Yes, you might be facing challenges that people who recovered at other times didn’t have to face, but you can also recognize the opportunity inherent in recovering now. You can recognize the opportunity to experience your own sense of choice and control in a powerful way, as you prove to yourself that imperfect eating does not need to lead to binge eating. Despite all of the negative feelings and thoughts you understandably have right now, you can also experience the pride and sense of accomplishment that comes when you don’t get your eating exactly right, but you also don’t use that as a reason to just give up and binge.

You aren’t giving up on the rest of your life during quarantine. Don’t give up on recovery from binge eating. 

I want you to think about the rest of your life during this crisis. Your kids can’t go to school…does that mean they should just give up on trying to learn anything during this time? You might not be able to do your normal job right now, or you may be restructuring the way you work…does that mean you should just give up on your job or on trying to find other work? You can’t get together with many of the important people in your life…does that mean you should just give up on those relationships? The answer to all of these questions is of course not; you aren’t giving up on what’s important to you just because there are challenges, changes, and isolation.

If you are reading this, I know how important it is for you to become binge-free, so I want you to consistently remind yourself that imperfection in your eating does not mean you should just give up and binge.

An opportunity to see that you aren’t powerless over certain foods

If you’ve previously been of the mindset that lower-quality foods, or processed foods, or sugary foods, or too many carbs cause binge eating, this is your opportunity to show yourself that this is not the case. This is your opportunity to realize that the urges to binge cause binge eating. *If you are new to this approach, you can download my free PDF, the Brain over Binge Basics to learn more about the urges to binge and how to stop acting on them.

This is an opportunity to see that no food makes you powerless, and no food makes you destined to binge. It’s also an opportunity to realize that imperfect eating isn’t going to lead to your weight spiraling out of control. I realize that everyone is different and weight is dependent on many complex factors, and I cannot predict or guarantee anything as far as what may happen to your weight, but I do know that when you are not bingeing on the imperfect foods, you are so much less likely to experience weight gain.

More about weight…

If before this crisis, you were eating high quality foods, plus bingeing (on either low or high quality foods), you were likely eating much, much more overall than if you were to just eat low quality food in a normal way, without binges. So, it’s possible you could even lose weight during a time of significantly imperfect eating, provided you reduce or stop binge eating. But, what happens to your weight is not the most important thing right now, and this crisis also provides an opportunity for you to focus on what truly matters to you, and to put your weight concerns in perspective. I only wanted to mention weight here because I know that some people interpret my suggestion to accept imperfect eating as me saying to accept weight gain too because imperfect eating is going to make you gain weight. But that is not the case, and you can get more information about weight and binge eating recovery in my post, “So, How Do I Lose Weight?

I talked earlier about how even normal eaters are making jokes about not eating well, and not exercising, and gaining weight during this time; but I want you to notice that after this crisis, the vast majority of people will look the same. Everyone has a unique weight range that their body wants to maintain, and it makes physiological adaptations to keep weight in that range. If you are doing your best to eat normal amounts, your body will naturally keep you in your general set range (or pull you back toward that set range if you’ve previously been dieting restrictively and/or bingeing).

I fully realize that this weight topic I’m briefly touching upon is complex, but please try to trust your body during this time (and always), and realize that you don’t have control over everything. You can’t control what’s going on in the outside world right now (aside from following recommendations about keeping yourself and others safe), and you can’t control what’s going on inside of you and what your metabolism might possibly do in reaction to how you are eating. But, you can avoid binges, and that can help your metabolism regulate over time and help you body find it’s own natural, healthy weight.

An opportunity to accept imperfection

There are so many things to be upset about right now, but your imperfect eating doesn’t have to be one of them. Try to see this as an opportunity to learn to dismiss binge urges even when you are dealing with eating challenges and changes, because you will have times of imperfect eating throughout your life. If you can avoid binges now—while you are home with the food, and while you are out of your normal routine, and while you are eating differently than you were before—you can avoid binges through any difficult time, and for the rest of your life.
[Go to Part III]

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If you want more help learning to avoid binges, you can down my free PDF, the Brain over Binge Basics. I also have a podcast and course where you can find more guidance.

Binge eating cereal

How I Stopped Binge Eating Cereal and Craving It Too

If you’ve read Brain over Binge, you know how much trouble I had with cereal during my dieting and binge eating days. But now, many years after recovery, I don’t eat much cereal at all, and it’s not a struggle to avoid it. I never would have believed that was possible when I was a binge eater, because cereal seemed to control me. It often consumed my thoughts until I ate bowl after bowl of it during binges. I never thought it would be possible to simply walk away from cereal without feeling extremely deprived; but to my surprise, it happened quite naturally. I want to share more about this healthy change with you, in hopes that it gives you some insight and ideas for how similar healthy changes may occur in your own life after binge eating recovery.

I don’t have a rule against eating cereal, but cereal has mostly lost it’s appeal, and my days of binge eating cereal are long gone. I actually do eat cereal sometimes, but the vast majority of the time, it’s not the kind I used to crave when I was dieting—sugary cereal—which eventually became the kind of cereal I binged on frequently.

Before I dive deeper into talking about how I stopped bingeing on cereal and craving it, I want to mention that this post is the second part of a two-part series about healthy changes after recovery. You can read Part I: Moderation, Choice, and Creating Your Way of Eating to learn more about feeling in control around all types of food, deciding what’s best for your unique body and lifestyle, and being patient with yourself as you make healthy improvements to your eating habits. Both Part I and this Part II post are primarily for people who are now binge-free, or who do not actually struggle with binge eating, and instead have other problematic eating habits like overeating, grazing, or feeling addicted to certain foods.

My Healthy Change: From Cereal Binges to Not Even Thinking About Cereal

I used to eat sugary cereal often for breakfast as a kid and teen. My mother—like most 80’s/90’s moms—used to buy the “fun” cereal brands like Lucky Charms, but she also tried to balance it out with varieties that were viewed as healthier at the time, like Raisin Bran (the kind with sugar-coated raisins, which of course is far from what is considered healthy today). I ate various types of cereal in normal amounts, and I always stopped when I was comfortably satisfied without thinking about it at all. It wasn’t until I started restricting my food intake (in order to try to control my weight) that I began labeling sugary cereal as “bad,” and began trying to avoid it…and then ended up eating more of it than I ever thought possible.

At the time I started dieting (1997), dietary fat was mostly considered the villain, and because cereal was generally low-fat, my reason for thinking it was “bad” didn’t have much to do with its nutritional content or high sugar. I thought it was bad because of the way I started feeling around it. When I was restricting my food, I suddenly craved cereal and I had trouble controlling myself around it, and had trouble stopping once I started eating it. I seemed to want so much cereal, which I’d never experienced before and which scared me. I feared that eating too much of it would give me too many calories and make me gain weight, so I decided to try avoiding it altogether, which made me crave it even more.

I shared in Brain over Binge that my first binge was on sugary cereal—8 full bowls of it. In hindsight, it’s easy to see exactly what happened, and what turned me from a normal-cereal-eater to someone who could binge on 8 bowls of cereal. The short version is that I was starving. I wasn’t eating enough, and because of that, the appeal of the cereal skyrocketed. Calorie deprivation increases the reward value of food*, especially food that is highly palatable (which usually means it’s high in sugar and carbs and/or fat). My strong cravings for cereal made sense from a survival perspective—my brain was just trying to make me eat large amounts of the foods it sensed would help me survive the “famine” I’d created for myself by dieting.

Before I was in a calorie-deficit, I could totally forget we had cereal in the house, and in my life today, it’s the same. But, when I was in that calorie-deprived state, I would often wake up in the morning and go to bed at night obsessively thinking about the cereal in the pantry. Then, once I binged on cereal once, it quickly became a habit. Eating bowl after bowl of cereal became a regular part of my binges, and during binge urges and binge episodes, it felt like my body truly needed that much cereal.

At certain times during my binge eating years, I read information about foods being addictive or people being powerless, so I tried to give up cereal (and other foods) from time to time. However, this never worked, and seemed like such a baffling approach to tell someone who feels so out of control around a food to simply never eat that food. If I couldn’t stop my cereal binges, how was I supposed to give up cereal altogether? Maybe that approach would have worked for me if cereal suddenly no longer existed on earth; but in my world of living in a college town with roommates, there was no way to fully escape cereal.

I also tried moderation approaches with sugary cereal, which made more sense to me, but proved to be frustrating as well—because I actually did learn to eat sugary cereal in moderation…and I still binged on it. At the time, I didn’t understand that it was the binge urges that caused the binges, not the sugary cereal. (If you are new to this approach and want to learn more about binge urges and how you can avoid giving in to them, you can download my free PDF, the Brain over Binge Basics).

Looking back, it makes sense that I could only eat sugary cereal in moderation when I did not have binge urges.  But, if I had an urge to binge before, during, or after eating the cereal, it was very likely that I’d follow that urge and binge on the cereal.

I Stopped Bingeing on Cereal When I Stopped Acting on My Urges to Binge on Cereal

Once I learned how to stop acting on my urges to binge, which I talk about thoroughly in Episode 7: Dismiss Urges to Binge: Component 4 (Stop Acting on Urges to Binge), those urges went away—even when I was eating my former binge foods, like sugary cereal. Then, I could eat sugary cereal in moderation again—every time—without it being difficult.

I resumed my normal life and simply ate cereal when I wanted. It was a common breakfast food for me after recovery, although I’d try to mostly buy the kinds that were a little “healthier.” (I put that in quotes, because today, processed cereals of all types are generally not considered healthy). I still ate high-sugar varieties now and then as well, primarily as a night snack. After binge eating ended and my appetite stabilized, I quickly realized that eating too much sugar in the morning didn’t make me feel good. Choosing the low-sugar varieties if I was eating cereal in the morning, and then sometimes having a high-sugar treat at night was what seemed to work for my body, and not something that I forced myself into.

As the months and years went by, nutrition research pointed more and more to the idea that sugar and processed grains cause harm to health. My carefree cereal-eating days seemed to be in question. Although I had never been under the impression that cereal was super-healthy, I didn’t think it was causing harm.

I wasn’t sure how to reconcile the idea that I could absolutely have anything I wanted in moderation, but also that some foods are— without a doubt—not healthy.  At the time, my binge eating days were long gone, but I was also firmly set in an anti-diet mentality. I knew dieting caused harm; I knew I never wanted to go down that path again, but would not eating sugary-cereal be “dieting”?

The short answer is no, it would not be dieting, but it took me a little while to truly see it that way. I gradually came to believe that making healthy changes in a gentle, non-stressful way—while making sure you are nourished and eating enough—is not dieting. It’s simply trading out foods that are no longer serving you, with foods that serve you better, and it never has to mean banning foods completely.

What Helped Change My Relationship to Cereal After Binge Eating Recovery?

Fast forward to today, I can’t even remember the last time I ate the types of cereal I used to binge on. I sometimes eat types of cereal that are more natural, such as granola—still typically as a night snack—but it’s not very often. I may eat it for a couple of nights, and then forget I have the box for weeks or months, or I simply won’t want it.

How is it that I’m not craving sugary cereal like I used to? How can I (mostly) not eat sugary cereal, but also not feel restricted at all? How can I basically never eat the brands of cereal I thought about morning and night as a dieter, and no longer think about them?

Like I mentioned in the beginning of this post, my past self would have never believed this to be possible. So, I want to share some practical tips and ideas to help you if you feel like you don’t have control around certain foods, and you want to make healthy changes.

Here’s a rundown on what helped me change my relationship with cereal, and hopefully it will help you see how healthy changes can be possible for you too.

I no longer feel out of control around cereal because…

1. I know I can have cereal if I want it.  I can absolutely go buy a box of cereal right now—even a very unhealthy kind like Lucky Charms—and have a bowl and enjoy it, no big deal. It’s not forbidden in my mind. Pleasure for the sake of pleasure (in moderation) is not always a bad thing. It’s fun, it’s delicious, and we all have to find that balance in our own lives between pleasure and focusing on our health.

2. I’m no longer calorie restricted. Sugar doesn’t hold that high appeal that it did when I was starving and it was so attractive to my survival instincts. It’s amazing what eating enough will do to help your cravings!  It’s so important that half of my 8-lesson online course focuses on helping you learn to eat adequately, so that you have the ability to stop binge eating.

3. My decision to reduce my cereal intake came gradually and naturally. My slow shift away from cereal came partially from nutritional information I read, but also from my own insight about how the cereal was making me feel, as well as from learning to expand my tastes to other, more nourishing foods. I never felt like I was fighting against myself, or holding myself back from something I truly wanted. Also, the changes came when I was ready to make the changes, not because someone else told me that’s what I should do.

4. I don’t believe I’m powerless against cereal, or any other food. I know I can eat a normal amount of cereal without a problem, so there’s no fear around eating it. Conversely, there’s no fear that not eating it will lead me to crave it more. When I tried to give up cereal during my binge eating years, it was out of a sense of fear—because I thought that one bite would lead to 8 bowls. Fearing a food tends to keeps it on your mind, and keeps your attention focused on that food. Now, there is relaxation around cereal, and I rarely think about it.  (To learn more about why giving up certain foods isn’t a cure for binge eating, and what to do if you need to avoid certain foods for medical reasons, you can read my 3-part blog series on Eliminating Foods). 

5. I do not have a restrictive rule to “not eat sugary cereal.” This is similar to reason #1, but I want to expand on it by saying that when you make a genuine choice to eat in a healthier way and it feels good, you feel in alignment. You don’t feel restricted. You don’t fantasize about the unhealthy foods that you’re not eating. You simply choose (most of the time) to have other things, and don’t really miss what you aren’t having.

6. I’m simply older…and I don’t think many adults are still eating Lucky Charms for breakfast. It’s okay to walk away from childhood foods that aren’t benefiting you in adulthood. This is not dieting. You could simply call it “growing up,” or learning to take care of yourself.

I don’t want to give the impression that my eating is perfectly healthy. There are many other unhealthy foods that I still choose to eat!  But, I wanted to share this personal story to let you know that giving up binge eating and giving up dieting does not at all mean giving up on health. After binge eating ends, you are free to make (or not make) any healthy changes you want, in a way that works for you, and on a timeline that works for you.

Making those healthy changes is not part of binge eating recovery, it’s simply part of life. However, as a former binge eater, you will want to make sure you make changes in a healthy way that doesn’t involve putting yourself in a calorie deficit or becoming obsessive or overly restrictive about foods.

If you want more guidance in learning to eat normally, and ending the binge eating habit, you can try a free preview of the Brain over Binge Course.

For more on this topic:

Episode 31: Making Healthy Changes After Binge Eating Recovery: An Interview with Daniel Thomas Hind of EvolutionEat.

Reference:

*One example of research demonstrating this: Stice, E., K. Burger, and S. Yokum. “Calorie Deprivation Increases Responsivity of Attention and Reward Brain Regions to Intake, Anticipated Intake, and Images of Palatable Foods.”  NeuroImage 67 (2013): 322-330