Preventing a binge
If you’ve eaten something unhealthy that day you planned not to, the temptation is to think, “Well, it’s already failed anyway” – and then continue eating unhealthy foods. This is usually followed by a heavy feeling of guilt. But did it actually fail? These four tips will help you feel less guilty.
1. Think logically
If you decide to eat healthy all day long and you don’t succeed, that is of course annoying. You then get the idea that your goal has already failed, so that the rest of the day doesn’t matter anymore. This is not logical at all. After all, you can still do your best to bring the day to a healthy end. The challenge is to convince yourself of that. This does not mean that you suddenly have to ‘compensate’ by not eating anything until you go to sleep, because then there is no balance at all.
2. Forgive Yourself
An unhealthy moment does not make you suddenly have an unhealthy day, just like eating an apple does not ensure a healthy day. It only becomes unhealthy when the moment turns into a binge. Keep in mind that every moment is in your own hands and forgive yourself for that one cookie. Maybe you just set the bar too high for today.
3. Set a new goal
The day is probably not over yet. Immediately set a new goal in your head for the rest, no matter how small. It is important not to be too strict and to be realistic. For example, drink a glass of water or think of a useful activity that you can do, because that gives some satisfaction.
4. Allow treats
It’s always tempting to take something you don’t like, for example a piece of chocolate. At times when no one is looking, it’s hard not to snap something like that. But if you teach yourself that you can always take all those unhealthy things, it will become easier to resist them over time. This sounds contradictory and will be a bit crazy at first. After all, you are still used to not being allowed to eat delicacies by yourself. Yet it gives you more freedom and you get less and less guilt, because you deal with food in a relaxed way.
In the case of an eating disorder where the binge eating is extreme, such as a Binge Eating Disorder (BED), it is advisable to see a doctor, dietician or psychologist.
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