Binge eatingis a pattern of disorded eating which consists of episodes of uncontrollable eating. It is sometimes as a symptom of binge eating disorder. During such binges, a person rapidly consumes an excessive amount of food. Most people who have eating binges try to hide this behaviour from others, and often feel ashamed about being overweight or depressed about their overeating.

Does each day begin with exercise, a sensible breakfast, a healthy snack, and then somewhere in the afternoon or late at night you blow your healthy intentions. A massive amount of potato chips, chocolate, or some other carbohydrate laden treat finds its way in. You easily consume more than you did in the entire day leading up to that moment. That’s a binge.

A binge usually doesn’t take very long, it’s usually a ten or fifteen minute window of ravenous behavoir where you stop thinking and ruin everything. Well here are a few ways to block that binge. We’re using these techniques BIG TIME today after a cupcake incident that defies description here.

Binge Blockers
1. Time. Binges are not about food they are about a moment in time. You need to get through those ten minutes without making a bad choice. SO walk around the block, paint your nails, or fold a load of laundry.
2.Endulge. Binges are about you feeling like you “deserve” a treat. Give yourself a different treat like a nap or read a romance novel. Both are a bit decadent.
3.Mind. Binges are not rational. You need to push your rational brain to the forefront. Remind yourself of your goals, how hard you’ve worked for the weight loss you’ve accomplished, AND how BAD you felt the last time sugar or chips seemed stronger than you.
4.Fellowship.Binges are about secrecy. They THRIVE in darkness. We’ve never eaten three peanut butter and jelly sandwiches in FRONT of another human. Find people even it it means heading over to the local library.
5. HELP!This is the time to reach out on Twitter, Facebook, on the phone, at a Weight Watchers meeting. Go now. Build a diet support safety net for this moment.
6. Proximity. Binges happen when food is accessible. Calories are cheap (in the words of Biggest Loser and Olympic Wrestler Rulan Gardner) and so you need to keep the worst items in Antarctica or Bora Bora NOT in your pantry.

Binge Blocker Printable

Print Out the Binge Monster
Affix this bad boy to a punching bag, a pillow, or a soccer ball and go on and punch and kick the snot out of it. That’s right beat the batter out of this monster for ten minutes. TAKE THAT!

We all love a treat. Sometimes it’s a chocolate candy other times it’s a bowl of potato chips  or maybe it’s a doughnut as big as your head. But since we’re trying to be slightly smaller it’s time to find a few non-food treats. It’s time to find ways to indulge without bulge. Consider the following ideas as ways to indulge without having to journal it, count it, or burn it off.

Dive into a new book It’s fun and it helps you focus on something other than food. (We’re currently working our way through a romance series and it’s like a chocolate candy treat!)

Dance Break Yep. A few minutes of head banging, twisting, or boot stomping is SO much fun. Whether you’re in the car, have your song on your headphones, or pull up the video on the computer get down and get funky. Treat yourself to a good song. Even if you’re driving you can do a little butt dance.

Buy some makeup Walk away from the candy aisle at the drugstore and go TO the cosmetics aisle. If you’ve got a dollar to spend you can buy lip gloss instead of a quick snack. Even the lower priced makeup will make you feel better than ripping something open and eating it before you even get the keys in the ignition.

Organize a Drawer Sound silly? But really try it. It can be very satisfying to have your socks matched or all the pens mated with caps in the junk drawer. This may not sound like a treat but it really is. Give yourself time to make a small part of your home neat and tidy. It’s a treat that you’ll see over and over when you look at it.

Dance Break Yep. A few minutes of head banging, twisting, or boot stomping is SO much fun. Whether you’re in the car, have your song on your headphones, or pull up the video on the computer get down and get funky. Treat yourself to a good song. Even if you’re driving you can do a little butt dance.

Take a Nap Really you are allowed. If you have a moment put your head down. A little nap is something luxurious and kind you can do for yourself. You’re not hungry you’re exhausted so take five or fifteen. If you’ve got a satin pillow so much the better –  pretend you’re Elizabeth Taylor.

Visit A Fun Blog Of course we recommend ours but BUT any fun website will do. A good laugh is always a treat!

Take a Bath Why not soak in a scented bath? The world can wait. Pretend you’re Doris Day for a bit.

Indulge Without Bulge Printable - Click on the link to print this out and keep it as a reminder when you need a treat.

Read the lines below, recite them, chant them to yourself, declare them to your higher power, and text them to your BFF at the office. These Vending Machine Mind Mojos are designed to keep the vending machine from possessing you and forcing you to eat a candy bar or Fritos or candy coated Fritos.

I ate a healthy and sensible breakfast.

I have consumed 40 ounces of water or similar.

I am not hungry I merely need another 24 ounces of water or similar to get through the 3 p.m. danger zone.

I am feeling so fly. Like a G-6.

I can breathe in and out.

The gunk in the vending machine has been here since 2010. It’s so last year.

Water is groovy.

Ooh lookie! I have gum!

Ooh lookie! I have carrots that I prepackaged.

Sidenote: If you find yourself in FRONT of the vending machine brandish the baggie of carrots as though you were standing in front of vampire with a crucifix as if to ward it off. Unless it’s a hot vampire. Then you might want to kiss the vampire. Kissing the vending machine might cause others to think you are ill. But then you’d be able to go home – ending the temptation. So yeah, brandish the carrots like a crucifix works in any situation.

I ate a healthy and sensible lunch. If I was going to be stupid today I would have gone ahead and had the bacon burger but I didn’t! I had a healthy and sensible lunch.

That creepy guy is usually loitering by the vending machine and I do NOT want to deal with it.

I will enjoy dinner SO much more if I am truly hungry.

I am in charge.

Oooh lookie! I have loose change! Loose change you are going in a cute little can in the top drawer of my desk. At the end of the week there will be enough of you to buy some shimmering limp plumping gloss.

I want better health and to feel more comfortable in my clothes MORE than nuggat or anything sprayed with orange powder.

Did I mention I’m feeling so fly? Like a G-6.

VENDING MACHINE MIND MOJO PRINTABLE

Dear (beloved husband/significant other/co-parent/lovely wife/offspring),

You may have noticed that my (butt/gut/thighs) (have/has) spread in the last few (decades/9 months/weeks/holidays) and is now (wider than our love seat/lookin’ like a pony keg/preventing me from wearing corduroy as friction may ignite a thigh fire).

I am trying to (lose a few pounds/shrink the muffin top/fit into my old football jersey/see my toes/be able to go upstairs without requiring oxygen). I have decided to (count calories/reduce carbohydrates/switch to light beer/move around more). You may notice strange things in the crisper next to the bacon, they’re called vegetables.

I will do this with or without your support but seeing as I (let you get the big screen t.v./tolerate your mother/never missed Muffins w/Mom/never missed Dough-nuts with Dads) would appreciate you respect my choices. Please don’t (offer me seconds/leave leftover pizza/order an extra french fry). When you say (but it’s a birthday party/it’s only one/you deserve a treat/keep baking yummy cookies) I know you’re trying to be nice but it does not help me. When I talk about my eating plan and you (roll your eyes/snort/laugh about it with your mother) it makes me feel (angry/sad/lonely/a teensy bit murdery).

Because I know you love me and want me around to (wash the socks/mow the lawn/drive you places/destroy you when we play Jeopardy) for years to come. Here are a few ways you can (help/stay out of my way). The proper way to ask me about my progress is to say how was your weigh in NOT did you lose anything? If I say (good/fine/horrifying) this means I’ve (not lost/gained/want to beat someone up) and you should just (give me a hug/suggest we take a walk together/shut up). If I say I lost weight you can say (you look so great/way to go/I still don’t think you need to lose an ounce). I may or may not share how much I’ve lost or gained.

If I have inspired you to (get off your butt/eat a carrot/buy me something nice) great! But if you continue to (laugh at me/push food on me/load the dishwasher like a psychopath) I will file it away on the list I keep in my head. If you are supportive it will also be duly noted.

And keep in mind I (love you just the way you are/support your choices/think you’re the bees knees/know you let me win at Jeopardy) and that taking care of my health means I can better take care of you. If you disregard this letter I have no choice but to invite MY mother to come live with us.

Love,

The Nurturing Dieter

Office Drinking Game

Step 1: Find an office buddy or two and share the rules.

Step 2: Fill your old college beer mug with cold clear water or buy a water from the vending machine.  Whatevs.

Object: To make drinking all your waters fun!

The guy in the cube behind you lurks over your shoulder to see your computer. Drink.
You accidentally lose a call you tried to transfer. Drink.
Make a sale or finish a project: Drink twice.
The boss emails you to “come see me.” Kill it.
A player who appropriately works  the phrase “current economic climate” into conversation while talking to non-players that player can order a player of their choice to kill it.
Pick a guy who’s not playing from another department. Anytime he walks into your game room (department) rest your chin on your fist (as if thinking) the last person to do this drinks.
Office Intercom Page: Social (everybody drinks)
First player to “break the seal” and head to the restroom, before you go, kill it.

Suggest a rule: We’re open to new rules. List them below and we’ll consider adding them to the Office Drinking Game. If your rule is selected we’ll call you La Reina del Agua for a day! (Water Queen, according to iGoogle)

Dear (co-worker/supervisor/boss/assistant),

I am sure you’ve noticed that I have (struggled with weight my whole life/just had a baby/am retaining water for many people/drink too many beers). Recently I have begun to (crash diet/count calories/reduce carbs/adopt a healthy lifestyle) in attempt to (lose a few pounds/fit into my old prom dress/become smoking hot/lower my risk of a massive heart attack).

I have noticed that you enjoy (baking/bringing in band candy/celebrating even those most minuscule holidays). I would appreciate if you would stop putting treats (on my desk/next to my cubicle/on my computer monitor/in my face). You certainly have every right to bring these items to work but please put them in the break room. This way I can avoid the temptation and you can continue to enjoy bringing in treats.

In addition, after I decline your food items please desist from announcing loudly to the (entire office/free world) that (one piece won’t hurt/I am on another crazy diet/you knew I couldn’t resist).

Your actions when I decline your food indicate that you (are jealous of my success/want me to continue to ignore my health/are a jackbag).

I enjoy our working relationship and hope that it continues productively, however if you persist in sabotaging my efforts I will get a safety pin and poke the voodoo doll of you I keep in my (purse/briefcase) in its (butt/eye/big toe). This shouldn’t surprise you as you always knew I couldn’t resist.

Warmly,

The Dieter

Letter to the Office Diet Saboteur Printable Version

photo from http://www.flickr.com/photos/timpatterson/