You binged! And now what?

You’ve been on a BINGE?

You decided to stop and you don’t know what to do?


You've been on a junk food binge for three days [a week, two months, a year, most of your life] now. You're ready to stop; you know your life was immeasurably better before you took that first bite that sealed your doom.

"How do I stop?" you ask yourself. In some ways it seems it would be kinder to just continue the binge, putting off the inevitable just one more day. But you feel fat, you feel disgusted, you may even hate yourself.

"I have to stop doing this!" you cry inwardly. But how do you know that you won't get up, dust off, only to fall in the mud once more? You wonder if it is worth it to put forth the effort when it seems likely you will only blow it again. After all, it seems, you've bit the dust before a million times.

Sounds familiar? With a few changes here and there, it could adequately describe the experience of most anyone who struggles with compulsive eating.

So now what? Stopping the binge is hard, but usually only for a couple days if you can successfully get back on track, and then you're left wondering how you could ever have fallen for that old temptation again.

Here are some ideas for making a smooth transition from binge back to healthful living:

• If you're into praying, pray.

• Recognize that crazy eating usually causes crazy thinking too, so if you're aware that not every thought that passes through is a good, healthy thought, it makes it easier to conscientiously ignore those that threaten to abort your right intentions. Resolve to refuse to listen to negative thoughts which berate you, remind you of your mistake-ridden history, and urge you to give up.

• Cleanse your home of all "binge foods." Whatever your current food downfall(s) is(are), get rid of it(them). If you can't stand to throw food away, give it to someone.

• Stay away from slippery places whenever possible for a while. For instance, don't pick a doughnut shop to meet a friend for coffee. Going out to dinner with the family "just because" is probably unwise at this stage as well. Be kind to yourself, and don't get on a baking kick "for the kids" your first week back in line.

• Make yourself accountable to someone. For some people, it helps if they know they will "report" to another person each day. It sure can make it harder for you to play games with yourself, as long as you are upfront and honest with your accountability partner.

• I rarely stop a binge episode in the middle of the day. Once a day is shot, it usually stays shot. So when I've made up my mind to turn around and go the opposite direction again, I sit down the night before the "new beginning" and write down menus for the next three days. It is important to do this when you are in a relatively good frame of mind ( a hopeful one). Your menus should NOT be deprivational. In fact, I suggest pretending that you are designing them for a best-loved friend who has come to you for help in getting off a binge. You would not suggest this friend starve herself on meals of raw carrots and celery, would you? You would not punish or teach your friend a lesson with an overly restrictive diet. No, you would create a plan that would satisfy your pal's hunger while moving him/her back in the direction of his/her goals and affording the greatest odds of success.

• Plan to exercise, and decide when, where, and what, at the same time you are deciding your menus. Choose something you normally enjoy doing. Don't take "no" for an answer. If you normally work-out alone, consider inviting a friend to do it with you, at least the first day. Exercise will help detoxify your body faster, improve your outlook, and put a spring back in your step. Even so, don’t be tempted to pull out your whip and work-out two or three times a day for several days trying to undo the damage from the binge.

• It is so unfair, but I've noticed that the morning after a binge I am usually starving. Not good for a person who wants to get going in the right direction again. So that first day, I make it a policy to choose one or two low-fat or fat-free foods, unsweet, to eat as much of and as often as desired in response to hunger pangs. Suggestions are fat-free rice cakes (preferably not sweet), dry cereal, raw vegetables with or without low-fat/fat-free dip, fresh fruit or vegetable broth. Eating three or four pieces of fruit over the course of the day can help ease sugar withdrawals somewhat.

• Drink lots and lots of water. Shoot for a minimum of 2 litres a day (roughly 8 tall glasses). This will help flush out toxins, clean out your digestive tract, and rehydrate your tissues. Most binges incorporate a lot of sugar and/or sodium, and both are very dehydrating. You should drink this much water anyway, but especially after a binge.

• Avoid idle time. For housewives like me who don't have a job outside of home, it’s perfect. Especially that first day, losing myself in a project, especially a physical one, the day goes by and I almost forget about eating. Projects that can be used include yard work, deep housecleaning, reorganizing a closet, going through drawers and getting rid of stuff, cleaning out the shed, taking the kids on an adventure, or putting together a puzzle. Other good ideas include taking a nap if you are really tired, making time to visit a friend or loved one if you are feeling lonely, or reading a book for leisure if you need to relax.

• After the third day of successful healthy eating, assuming you are feeling much of your self-control returned, if you are so inclined, you can do a fast for a couple of days. Eat regular meals, but only fresh raw fruits and vegetables. If you don't feel up to strenuous exercise during the fast you can try brisk walking if the weather permits or hop on a treadmill for a while. Fasting will help clean your body and your mind. NOTE: If you are currently overcoming a long-standing eating disorder, fasting is not recommended for you at this time.