Although they're not "instant fixes", and they take quite a while of regular practice, to have real effect.
But they HAVE helped:
1. Get your sleep cycle in order, even if it means sacrificing morning/evening routines to do so. There are many resources online that can help you identify things that interfere with a productive sleep cycle.
2. HYDRATE properly. Hydrate well and conscientiously. Plain water, a 12-oz glass first thing in the morning. Another glass *before* every meal.
3. Cut out artificial sweeteners and 'non-fat' foods that contain fake fats like Olestra and certain types of fillers, etc. Get rid of the ones in your cupboard and refrigerator, and don't buy more.
4. Move around during the day- add a small increment more to your 'movement quotient' every week or two. Don't embark on a big, ambitious exercise agenda, just move around a bit more. Add a little stretching or yoga to your morning routine. Take the stairs instead of the escalator/elevator. Walk around the block in the late afternoon.
5. Do things that help counter 'mid-winter mood drop' - like spending time with a light box, using a little aromatherapy (cheerful scents like peppermint, orange, etc.)
Doing that stuff will not stop the bingeing in its tracks, but it should help over time.
I also learned the trick of when I start eating something I'm vulnerable to bingeing on, I measure out a small portion and put the rest away. When the portion's gone, I take FIVE slow, relaxing breaths, get up and do some small activity (wash a dish, put something away, etc.) and THEN, if I'm still craving, repeat that process- measure it out, consume, breathe, pause.
It's really hard to train your brain to interrupt the bingeing, but there are some cognitive behavioral scripts and tools that may be helpful, as a next step. Find a therapist who does CBT in relation to compulsive behaviors and set up a 6-8 week course of treatment, if you have that option.
But try the other stuff, first.
helpfully,
Bright
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