Hello & Welcome to WEEK FOUR of “Battle of the Binge”
Your First Step to Freedom from Binge Eating & Emotional Eating For Good!
I’m sure you’ve noticed shifts in how you relate to food! Congratulations on investing in having a better life…free from the battle with Binge Eating. Now it’s time to tackle your thinking.
I know you’ll get a lot from this program! Get started now and you too can have freedom from binge eating and emotional eating.
When you click on the link, you will be taken to the audio program. You can either play it on the computer or download it. Listen as many times as you want!
You can use the MP3 on any device, simply download and then transfer to your iPod, iPhone or Android and listen On-the-Go!
Clicking on the link will take you to the workbook to print so you can use it to deepen your healing throughout the upcoming weeks.
Let us know if you need any help!
It takes courage to make these changes…you have that courage!
Warmly,
Anne
Listen to Week Four Here.
First, the good news — it’s almost impossible to gain 5 pounds of fat in two days. Each pound of fat stores 3,500 calories, so gaining 5 pounds of fat would require eating 17,500 extra calories in two days, in addition to the calories you need to maintain your weight.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
When you don’t get enough rest, your levels of ghrelin (a hormone that makes you want to eat) go up. Meanwhile, your levels of leptin (a hormone that decreases hunger and the desire to eat) go down. These two hormones control feelings of hunger. The result: You feel hungry even if your body doesn’t need food.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
Some research suggests that changes in the levels of the hormones estrogen and progesterone cause cravings for foods rich in carbohydrates and sugars before a period. … Compulsive eating before a period can sometimes indicate premenstrual dysphoric disorder (PMDD).
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
How can you modify your eating habits? Don’t skip meals. You should be hungry when you go to eat a meal. … Pause before eating. … Banish distractions. … Chew more bites. … Keep track. … Address stress. … Eat at home. … Choose wholesome foods.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
One day of binge eating may add a pound or two, but it’s temporary water weight, not fat. Continuously eating more calories than your body needs — day after day — is what causes fat gain. Consult with your doctor if you think your binge eating is out of control and is affecting your weight.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
15 Healthy Foods to Eat After a Binge Yogurt. The probiotic power of yogurt can help tame tummy troubles brought on by too much food. … Bananas. Blood pressure on the rise from a sodium surge? … Oatmeal. A bowl of this breakfast staple will start your day on the right foot. … Green tea. … Nuts. … Beans. … Eggs. … Spinach.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
One day off the healthy eating won’t hurt, you think. … Just one day of binge eating can have a big impact on your body, according to a new study. Researchers from the University of Loughborough asked 15 healthy people to eat a high fat diet for one day. They ate 78 per cent more calories than the recommended amount.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
To help stop emotional eating, try these tips:Keep a food diary. Write down what you eat, how much you eat, when you eat, how you’re feeling when you eat and how hungry you are. … Tame your stress. … Have a hunger reality check. … Get support. … Fight boredom. … Take away temptation. … Don’t deprive yourself. … Snack healthy.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
Nighttime eating may be the result of overly restricted daytime food intake, leading to ravenous hunger at night. It may also be caused by habit or boredom. … Binge eaters also tend to eat very large amounts of food in one sitting and feel out of control while they are eating ( 6 ).
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
Binge eaters can consume as much as 5,000 to 15,000 calories in a single binging episode; this level of intake far exceeds the calorie recommendations for both men and women for an entire day.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
10 Ways to Get Back on Track After a BingeGo for a Walk. Share on Pinterest. … Sleep It Off. Getting enough sleep after an episode of overeating is a good way to fight off cravings and get the next day off on the right foot. … Eat a Healthy Breakfast. … Stay Hydrated. … Try Yoga. … Fill up on Veggies. … Avoid Skipping Meals. … Start Exercising.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
No, you can’t actually gain weight from one day of overeating. You would have to eat 3,500 additional calories that day to gain just one pound of fat. … Many people complain that they gain weight around the holidays, but you’ll be happy to know that you can’t really gain weight from a single meal or day of overeating.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
Behavioral and emotional signs and symptoms of binge-eating disorder include:Eating unusually large amounts of food in a specific amount of time, such as over a two-hour period.Feeling that your eating behavior is out of control.Eating even when you’re full or not hungry.Eating rapidly during binge episodes.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
Every meal you eat regardless of macronutrient composition “ triggers dopamine release. Dopamine is a feel-good chemical associated with feelings of happiness and reward. … Second, with binge eating, your pancreas goes into overdrive, releasing larger-than-normal amounts of insulin.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
After bingeing, a person feels guilt or shame because they ate too much. These feelings can cause more overeating. Stress and Anxiety. Sometimes people binge after they’ve gone through a major stressful event, like a divorce or losing a job.
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2
What Is Binge Eating? Binge. The word is often used to describe an episode of heavy drinking. However, it can also mean something different when the substance that is overconsumed is food. In some situations, binge eating can be considered an eating disorder, called binge eating disorder
Eating Disorders Counselor of Portland – Food Is Not The Enemy
1235 Southeast Division Street
Portland,OR,97202
(360) 726-4141
Video & Tele-Health Sessions
Web: https://gmbp.in/ul/5ee15f719607f
Map: https://gmbp.in/ul/5ee15f4c11fe2