EATRITE - 4a - Triggers of Binge Eating

Just as the addiction cycle is a crazy spiral, so is the act of binge-ing itself. Compulsive eating, as with most addictions, tends to be chronic and progressive.

Your addiction may have started out just as a re-action, a recreation, or even to celebrate something – which led to weekend binge-ing – which led to frequent binge-ing. This binge eating can be emotional (self-soothing/self-punishing with food), or it can be physical (too many calories), age-related (metabolic rate), any or all of which can become habit-forming.

Any addiction has its triggers. Substances or situations can trigger off a binge session.

Here are some common trigger foods (some may be your triggers, you may have other trigger foods not on this listing – eg salt):

SUGAR:
Of all mood-altering, addictive foods, sugar is the most common. It affects the largest number of people and is most abundant in our diet.
Sugar seems to cause mood changes: depression, boredom, and also can quickly supply a large amount of energy.
Sugar is recognized in some people as an ‘upper’, but latest studies show that it can also be a sedative.
The hard scientific evidence is that the more sugar you eat, the more you want.

CHOCOLATE:
The second most common trigger-food is chocolate. We usually describe it as something we “love”.
A study done on “love” revealed that a body in love produces a chemical called phenylethylamine. Chocolate is apparently loaded with this ingredient.
Chocolate also contains large amounts of magnesium. When pre-menstrually you crave chocolate, it could be your need for magnesium which causes it.
Taking magnesium supplements can decrease this craving.

The compulsive eater must also identify and guard against trigger situations which can start off a binge:

FAMILY GATHERINGS, HOLIDAY TIMES, PARTIES AND BANQUETS,
FAST-FOOD OUTLETS, BAKERY, TV ADVERTS, SHOPPING.

Notice and guard against these sensory triggers too:

SCENTS,
FLAVOURS,
TEXTURES,
VISUAL (Colours, Arrangement)
SOUND (Crackling, crunching).

Make a list of what YOUR triggers are:
foods,
situations and sensory,
and be vigilant and self-disciplined when around these triggers.

Homework 4a:

Fats and Sugars – notice, continue cutting them down.
Second Helpings. “Yes please” “No thank you”.
Affirmations.
Exercise.
Prayer.
Your “Heart”.
Eating Frequency and Places.
Daily persistence.
Direct safe sunlight every day for uo to 30 minutes.
Ephesians 1 – 6.
Discover YOUR triggers!
Decide!
Do!

- Leslie Hand