Post by sunshine on Aug 3, 2012 14:32:16 GMT -5
Here are MY truths that have been helpful in my recovery:
1) My binges were a problem, not just fits of indulgence
This might sounds silly... Before I read this book I didn't realize I was bulimic. I thought exercising and fasting were logical ways to offset my binges. Recognizing that they were still means for purging has helped me recognize when my brain is trying to urge me back into that cycle.
2) I know the cycle can break
When I finally successfully quit smoking years ago, it was because I read that the physical addiction only lasts for 72 hours and the rest is habit. Reading BOB helped me believe that I could stop bingeing by breaking the habit first, then knowing there would (eventually) be an end to the urges.
3) I can quit exercising to control my weight
I lost 70 pounds using Weight Watchers and I started running as I got close to my goal weight. Running, or how much I *hated* running, lead me to binge because I felt like I deserved a reward after suffering. I had been running for a few years but I hated it — I only ran to keep off those 70 lbs, but every run was depressing. While training for a half marathon and couldn't understand why I wasn't losing that last 5 pounds... but I wasn't admitting to myself at the time that I was bingeing. I injured my ankle during training and resolved to quit running after the race, then just accept the pounds pouring back on (I thought). A friend invited me to zumba and I figured I'd better keep doing *something* so I wouldn't gain too much. Turns out I love the class and I enjoy exercise for the first time ever! I have found a fun way to exercise because movement is part of having a healthy body, not because I *have* to or else get fat.
4) I know how to eat well
I know which foods are healthy for me and which ones aren't. If I'm eating a reasonable portion of a good food, I *refuse* to allow myself to feel guilty for eating.
5) Treats are fun and ok in moderation
I suffered from tremendous guilt about eating desserts or snacks, a restriction which caused me to binge after dinner on yogurt, cheese, fruit, nuts, whatever. I'd say it was okay because the food choices were healthy, but I knew it wasn't okay because it was out of control and clearly couldn't stop until I was stuffed and sick. Now I'll have dessert and I'll tell myself it's okay and get over it. Guilt makes me likely to restrict, then binge again.
6) It's okay to stop dieting
At first I panicked when I read this book — how could I keep the weight off without dieting? How could I diet without restricting and over-exercising? So I decided to take it one step at a time: starting with not restricting. If I ate dessert, I did. if I snacked between meals, I did. If I overate, I didn't allow myself to purge the next day. My first focus was Stop restricting to Stop bingeing.
7) I will lose weight
If I'm not packing on an extra 1200 calories at the end of each day, I'm going to lose weight. So if I stop bingeing, I'll lose weight.
8) I can't weigh myself or look at recipes
I had to admit other habits that stimulated me to binge and purge. I have to avoid those habits because they prime me for that "out of control" feeling.
9) I needed to desensitize to food
I like food too much and somewhere between a delicious dinner and standing in the kitchen shoveling down leftovers, I lost control every night. I had to make food less appetizing for a while, so I let myself eat the less flavorful version of what I like. Plain yogurt instead of honey-sweetened, meat without seasoning, raw almonds instead of toasted. When I binged, I binged on healthy foods— so I retrained my brain to know food as nourishment first, then pleasure once I could maintain control.
10) I can feel the difference between eating dessert and bingeing
I noticed that, during a binge, my heart beats faster and my mouth waters, then my whole body gets tense as I start to race from one food to the next. If I'm sitting at the table enjoying cake after dinner, I don't feel the same way. If I notice myself at the fridge with that tense/excited feeling as I reach for a snack, I call it a binge and walk away.
1) My binges were a problem, not just fits of indulgence
This might sounds silly... Before I read this book I didn't realize I was bulimic. I thought exercising and fasting were logical ways to offset my binges. Recognizing that they were still means for purging has helped me recognize when my brain is trying to urge me back into that cycle.
2) I know the cycle can break
When I finally successfully quit smoking years ago, it was because I read that the physical addiction only lasts for 72 hours and the rest is habit. Reading BOB helped me believe that I could stop bingeing by breaking the habit first, then knowing there would (eventually) be an end to the urges.
3) I can quit exercising to control my weight
I lost 70 pounds using Weight Watchers and I started running as I got close to my goal weight. Running, or how much I *hated* running, lead me to binge because I felt like I deserved a reward after suffering. I had been running for a few years but I hated it — I only ran to keep off those 70 lbs, but every run was depressing. While training for a half marathon and couldn't understand why I wasn't losing that last 5 pounds... but I wasn't admitting to myself at the time that I was bingeing. I injured my ankle during training and resolved to quit running after the race, then just accept the pounds pouring back on (I thought). A friend invited me to zumba and I figured I'd better keep doing *something* so I wouldn't gain too much. Turns out I love the class and I enjoy exercise for the first time ever! I have found a fun way to exercise because movement is part of having a healthy body, not because I *have* to or else get fat.
4) I know how to eat well
I know which foods are healthy for me and which ones aren't. If I'm eating a reasonable portion of a good food, I *refuse* to allow myself to feel guilty for eating.
5) Treats are fun and ok in moderation
I suffered from tremendous guilt about eating desserts or snacks, a restriction which caused me to binge after dinner on yogurt, cheese, fruit, nuts, whatever. I'd say it was okay because the food choices were healthy, but I knew it wasn't okay because it was out of control and clearly couldn't stop until I was stuffed and sick. Now I'll have dessert and I'll tell myself it's okay and get over it. Guilt makes me likely to restrict, then binge again.
6) It's okay to stop dieting
At first I panicked when I read this book — how could I keep the weight off without dieting? How could I diet without restricting and over-exercising? So I decided to take it one step at a time: starting with not restricting. If I ate dessert, I did. if I snacked between meals, I did. If I overate, I didn't allow myself to purge the next day. My first focus was Stop restricting to Stop bingeing.
7) I will lose weight
If I'm not packing on an extra 1200 calories at the end of each day, I'm going to lose weight. So if I stop bingeing, I'll lose weight.
8) I can't weigh myself or look at recipes
I had to admit other habits that stimulated me to binge and purge. I have to avoid those habits because they prime me for that "out of control" feeling.
9) I needed to desensitize to food
I like food too much and somewhere between a delicious dinner and standing in the kitchen shoveling down leftovers, I lost control every night. I had to make food less appetizing for a while, so I let myself eat the less flavorful version of what I like. Plain yogurt instead of honey-sweetened, meat without seasoning, raw almonds instead of toasted. When I binged, I binged on healthy foods— so I retrained my brain to know food as nourishment first, then pleasure once I could maintain control.
10) I can feel the difference between eating dessert and bingeing
I noticed that, during a binge, my heart beats faster and my mouth waters, then my whole body gets tense as I start to race from one food to the next. If I'm sitting at the table enjoying cake after dinner, I don't feel the same way. If I notice myself at the fridge with that tense/excited feeling as I reach for a snack, I call it a binge and walk away.
