The best time to plant a tree was 20 years ago. The second best time is now.”
— Chinese Proverb
“Believe you can and you’re halfway there.”
— Theodore Roosevelt
Please find below Coaching Q&A: ‘Was this a binge or overeating? from HealED by Ali Kerr. Please take some time to read through the info below. It’s very hlepful and provides you with motivational tips and answers.
Coaching Q&A: ‘Was this a binge or overeating?
As a coach and author, I get asked a lot about
the difference between binging and overeating.
In fact, some people think they
overate or binged, but it was
actually an appropriate amount of food.
In my recovery, I thought any amount
of overeating counted as a binge, so I was
constantly beating myself up for
not being perfect.
You don’t have to make the same mistake.
Let me explain why.
I’ll give a series of scenarios and describe
reasons behind why each one
may be normal eating, overeating or a binge.
Example 1: You go for a long distance run,
a strenuous workout, hot yoga or some
other intense type of exercise. You come home
and hydrate, but within an hour you feel
ravenous and eat twice as much lunch as normal.
You don’t feel uncomfortably full, but it
took a lot of food to feel satisfied.
This is normal eating, believe it or not!
A person who exerts themselves needs the
extra fuel to replenish their glucose supplies
and aid in muscle recovery.
It’s very important to listen to your body’s
signals that it needs extra food in order
to avoid accidental restriction or
creating a nutritional deficiency.
Example 2: You have been in recovery
for several weeks and are feeling bloated.
You decide to cut back on your carbs
at breakfast and lunch to see if it helps.
You’re experiencing binge urges by the
end of the day, stopping for binge food
at the grocery and rushing home
to eat it all very quickly in secret.
This qualifies as a binge, unfortunately.
Binging is described as a lack of control,
eating much more food than normal during
a very short amount of time. Binging is also
accompanied with secrecy, and
feelings of guilt and shame.
Example 3: You go to dinner with friends
after a day of normal structured eating.
You try your best to eat mindfully, but the portion
size is large and you’re distracted with other things.
You end up clearing your plate and
sharing dessert with a friend. You feel
uncomfortably full, but the feeling passes within an hour.
This is simply overeating, and is very normal for people to do at times.
As you’re learning to listen to your
body’s hunger and fullness signals, it’s perfectly ok to
eat a bit more than your body needs at times.
It’s no cause for alarm and nothing to punish yourself over.
Most people who ask if they’ve binged or not in recovery
are concerned about whether or not
they should do something to compensate, or if they can still
count their day as a success.
Sometimes the difference between binging and overeating
is subtle, so there’s no need to worry or
beat yourself up if you think it may have been a binge.
In the end, the best way to handle it is to analyze
what happened, make a plan for next time,
and then keep moving forward!