The desire to binge is a primitive instinct that he intends to protect us from starvation. "It's from the time of the cavemen," says Judith Beck, a clinical psychologist and author of "The Beck Diet Solution: Train Yourself to Think Like a Thin Person". The Beck Diet Solution: Train yourself to think like a thin person.) "People who had binge eating were well prepared for the times when food was scarce or unavailable."
And who has not been a victim of such primitive instinct, leaving behind healthy meals and committing a binge? If you've ever eaten so much ice cream almost to fall into a coma, you probably know what the pleasure of extreme bingeing is like. You also probably know the pain it generates, the guilt you feel after eating a box of Girl Scout cookies or the panic that gives you a week of eating without stopping on a cruise. But there is no need to reproach you or go on a hunger strike. All you need to do is eat wisely and do more exercises to get fit.
Binge-eating people usually tell themselves that eating is the only way they can calm down or overcome a depression.
Judith Beck, clinical psychologist and author of "The Beck Diet Solution: Train Yourself to Think Like a Thin Person" (The Beck Diet Solution: Train yourself to think like a thin person)
Why do we binge eat Although binge eating may seem like a way for our ancestors to endure famine, it is rarely necessary to survive in today's world. Now, the triggers that lead us to overeat are often emotional, according to Beck. Binge eating is not uncommon to withstand depression, boredom or anxiety.
"Binge-eaters usually tell themselves that it's the only way to calm down or endure depression," says Beck. But the body usually responds to these with biochemical changes, which can produce a pattern that leads to more binge eating. Eating too many foods rich in sugar, for example, can cause changes in the brain, which then will ask for more.
Winter can also help binge eating, says Beck. Some people feel depressed during the long, dark winter days and eat to comfort themselves. "Winter is the binge season," says Beck. "You can not go to the gym, and a lot of people can not stop eating."
But despite the reasons why we do it, the ways we binge are very similar.
Nighttime binge eating
"Nighttime binge eating is the most common type of behavior of this type," says registered dietitian Heather Bauer, owner of Nu-Train, a nutrition support center in New York City., "since the stress of life hits us more at night, when we have the possibility of remembering our day, which produces binge eating due to stress".
Another trigger for binge eating is the glass or two of wine you've had with dinner. Alcohol decreases the inhibition that controls overeating and also increases appetite, according to Bauer. Other people do it to endure loneliness. "For many single people, the night can be a lonely moment, and eating makes them feel better," he explained.
To recover from a nightly binge, change your exercise routine for a more strenuous the next day and moderately cut your caloric intake. But do not starve yourself as a penance for your crime. "Stopping eating has only one effect: to encourage another binge," Beck said.
The damage is probably much less than you think, in any case. Even if you ate an entire pint of ice cream made with whole milk and two packages of chocolates covered with candy, that's only 1,560 extra calories, or about enough to raise half a pound. Cutting out 110 calories from your daily diet and taking a quick walk for half an hour a day will remove the damage in a week, says Beck.
On weekends where you eat without limits
Sometimes the discipline you achieved throughout the week, avoiding the bowl with sweets from the office and the vending machine, is destroyed by that Waterloo of the diets, which is the weekend. "Without the structure of the weekend, it is more difficult to eat healthy," says Bauer.
Start your recovery plan ignoring the balance on Monday morning. If your binge included sodium-rich food, and this is true if you ate at restaurants, you probably have several more pounds of weight due to water, Bauer said, and it can take up to 72 hours to get an accurate reading. Rehydrating with water can speed up the process.
Then, reorgánizate and return to the healthy routine. If you committed bingeing during the whole weekend you could have increased one or two pounds. It will take you about a month to lose those two pounds if you walk half an hour and get rid of 100 calories per day. Increase your exercise with 45-minute walks and reduce your intake by 200 calories a day to regain the weight you had before binge in just two weeks, Bauer said.
The week you quit the diet
Do you have an eating disorder because of your binge eating?
It's normal to eat more from time to time, according to Beck, but frequent bingeing can be a sign of an eating disorder. This, also known as "compulsive ingestion," is the fastest-growing food disorder in the United States, said Kate Daigle, a Denver-based psychotherapist who specializes in them.
Out-of-control episodes that occur two or more days per week for six months may be an indicator of binge eating disorder, or BED. Those who suffer from it, usually after binge eating feel embarrassed or guilty, said Daigle.Other signs of BED include eating more quickly than normal, eating until you feel uncomfortably sated, eating large amounts of food when you are not hungry, and eating only to hide your binge, he said.
If you suspect you may have a binge eating disorder, talk to your doctor, who can refer you to a specialist or clinic specializing in them. For more information about the BED, see the website of the National Eating Disorders Association, nationaleatingdisorder. org.