The 5th Thing to Give Up if You’re Ready to Stop Binge Eating is making food choices based on the past or the future.

You might have already put this together based on previous posts about dieting and skipping meals, but this post will focus exclusively on present moment food choices.

This is part of the non-diet approach that I teach my clients every day. Those of us that have struggled with balance with food have a hard time understanding this. In the blog on making up for your binges I mentioned that any attempts to “undo” your binges only perpetuate the cycle. If you’re ready to stop bingeing, the invitation now is to simply wait until you are hungry again and eat a regular meal at that time.

When hunger arises, no more only eating cucumbers or cauliflower or drinking green tea, but eat an actual meal – one that you are in the mood for and will be satisfying. This is what I mean by present moment food choices and this is where your mindfulness skills really come into play. What do you want right now?

This choice should not be made based on what you ate earlier today or the night before, even if you binged. Here are some examples:

• You went out for breakfast and ate pancakes so you will only allow yourself to drink a protein shake for the rest of the day, even though hunger surfaces again in the afternoon.
• You binged the night before so today you’re only allowed 500 calories, even though your body is asking for more than that.
• You went out to lunch and ate a full meal so dinner is only a small salad with no dressing, even though you’re hungry again.

When you make choices based on an earlier meal you feel may have been too dense, high in calories, carbs, or fat, etc., you inevitably end up not eating enough at this meal and before you know it you’re setting yourself up for another binge. Is that what you want? If you are still reading these articles I’m guessing the answer to that question is no!

While you shouldn’t make choices about what to eat now based on what you ate before, I also suggest you do not make choices about what to eat now based on what you might eat later.

Often when we know we are going out to dinner later, or will be eating a meal that might be calorie dense (restaurants, holidays, birthdays, dinner parties, social events), we will try to “save” our calories for later in the day. This is also a pretty big no-no, because have you noticed what happens when you do this? You are so ravenous by the time that meal comes that you end up overdoing it, and in many instances, it turns into a binge.

Adequately supplying ourselves with food throughout the day is crucial to avoid a snack attack at night.

Because not binge eating is not just about that moment you actually overeat. It’s about what you’re doing and thinking the rest of the day also.

Trust me, when this becomes a regular practice for you, you will begin to see that you will enjoy those heavier and more “special” meals even more if you are not absolutely starving. You’ll feel at ease all day, even excited, that you are going to that new restaurant with your friends later, and when you get there you will order exactly what you want off the menu, and you will savor it, be present with your food, and more importantly, be present with your friends. You’re less likely to overeat (although it’s okay if you do!) and you might even pack some up to eat later or the next day. 

This is what “normal eaters” do. They eat when they are hungry, they eat what they are hungry for, they do not overanalyze over every food choice, they just stay present, eat what they want based on what’s available and move on with their lives.

Constantly thinking about food, planning all meals out, and worrying over caloric intake is a thing of the past. Present moment choices, ease around all foods, and tuning into your body is your new approach.

If you are following these guidelines and the ones to follow, binge eating doesn’t stand a chance.

Sending you ALL of the love in this expansive universe as you make these changes. Don’t give up, you’ve got this. Catch you in the next article about what NOT to do to stop bingeing!

All my love,

Cina

P.S. If you enjoyed this post about mindful, present moment choices, you might want to check out my course on Applying the Principles of Mindfulness to Binge Eating Course!