Binging Basics! ~ Understanding & Changing Behavior

Binging Basics! ~ Understanding & Changing Behavior

Binging episodes used to be quite prevalent in my life and would come in, what seemed to be, uncontrollable waves of indulgence. All kinds of foods could lead the gluttonous frenzy. Sometimes it would be a container of ice cream, other times it could be crackers and cheese or perhaps ordering a large pizza and ravenously eating as many pieces as I could … as if there would be no tomorrow. Cookie dough was a favorite but those “sweets” had to be balanced with “salt” so chips and salsa were quick to follow. Nothing was safe that wasn’t nailed down. Finally, when my tummy was swollen and no more food could be stuffed in my gullet, the binge would come to an end.

This behavior continued until I reached a whopping 330 pounds! Part of me knew this was a problem; the other part of me followed the ostrich theory and stuck my head in the sand so I didn’t have to face the truth. The truth was, I had tried unsuccessfully to change, over and over, and had finally resigned myself that I could not change and I gave up. This is the period I have now come to know as “Precontemplation”, better referred to as being “in denial”.

From time to time, I thought about trying to change my binging behavior, but fear of failure kept me paralyzed. After all, I had excitedly started dieting on many occasions only to binge, fail and gain an additional 20 pounds with each attempt. Fear paralyzed me just as if I were standing on a railroad track with an oncoming train, unable to move. The ambivalence I felt, combined with the fear I could not succeed, accounted for the “Contemplation” period.

In the spring of 2006, I was faced with the reality my job would be ending. Maytag was acquisitioned by Whirlpool Corporation and I had two paths ahead of me. I could either elect to resist change and not be of assistance to the Whirlpool employees (not my style) or I could greet the change with the excitement of a new challenge, rejoice in meeting new people and participate in a rare opportunity to help others through a difficult transition (my privilege)!

There came a day when my work garnered the attention of a few directors. They not only appreciated the fruits of my labor, they validated my efforts and tried diligently to find a way to bring me with them. Their integrity soared as they faced the challenges of merging two companies and I was in awe of their strength, determination and the professional manner in which they cared for their partners. It was during this time that the kindness of a stranger, along with his steadfast friendship and thought-provoking quotes, brought about the epiphany that changed my life! I began to ponder the possibility of making changes and started experimenting with small changes. With his positive reinforcement and witty retorts, I began to develop realistic goals and entered the “Preparation” stage of change.

With newfound determination, I implemented the strategy needed to make change. I began by ridding my house of unhealthy food, replenishing my home with healthy food choices and started journaling my food intake. I recorded calories, documented my mood and began exercising … albeit slowly. Each step of the way, I focused on the positive reinforcement of this kind stranger and of the physical and emotional changes that were occurring from my efforts. This was known as the “Action” period.

Initially these changes were fairly easy since my determination was new and the pounds dropped easily with the radical change in my eating habits and activity level. As the weeks moved forward, there were times when my resolve was tested. My weight loss lagged, my activity slowed and there were times when I focused on getting through one hour at a time. Focusing on the positive reinforcement, sparkling attitude and unending support of my newfound friend, I was compelled forward in my weight loss journey.

As I studied the thought provoking quotes he provided, my mind expanded with a greater understanding and awareness of my actions and their associated consequences. This comprised the longest phase of my journey, “Maintenance and Relapse Prevention”.

So, I am asked, “How Did You Lose Your Weight?”

The Stages-of-Change and their associated characteristics have been explained above. Now we’ll look at some strategies to implement that change.

1. Precontemplation – Educate yourself on the risks of your continued behavior compared to the positive outcome you will experience when implementing change. Stop being an ostrich!

2. Contemplation – Identify barriers to change, throw out misconceptions from the past and implement a support system. In addition to summoning friends and family to support your endeavors, an Internet social community can be crucial to your success.

3. Preparation – Set attainable goals and a realistic timeline for change. Actively seek positive reinforcement and implement positive self-talk.

4. Action – Surround yourself with positive reinforcement. Watch motivational videos; develop friendships with people sharing a similar journey and read success stories to reinforce your belief that YOU Can Succeed!

5. Maintenance and Relapse Prevention – During this stage you will experience a myriad of successes and failures. Willpower will ebb and tide, successful weight loss will occur, as will periods of relapse. Knowing this, forgiving yourself for temporary relapses, reaching out for support and rekindling your willpower will bring your efforts to Success!

It is the steadfast long-term determination and knowledge that YOU Will SUCCEED that will make you like the tortoise as he raced the hare. Remember, slow and steady WINS the race … and you WILL win your race to a new and healthy lifestyle!

This is your journey … and you owe it to yourself to put in the effort to experience your epiphany … implement change … and bring your dreams to reality!