Social binging solutions?

I have had a problem with binge eating in the past, but have mostly been able to stop binging in private. The final challenge that I am facing involves social situations such as social get-togethers with appetizers sitting around or dinner parties. I unconsciously nibble on chips and other appetizers until I am way too full. Essentially, it's like a binge that is drawn out over the course of a few hours.

The only time I have been successful at not having this kind of binge is when I don't allow myself to have ANY food at the event, and this can be really difficult to do. How can I stop this behavior without becoming anti-social?

Thanks,
Katie



ANSWER

Katie,

Are you hungry when you start eating at these events?

If you are then I would suggest paying attention to your satiety cues and stop eating before you're full.

If you find this challenging I would suggest focusing on the people around you... learn about them and express yourself. You may find that the food cannot hold a candle to connecting to someone.

Most people who are naturally thin and maintain their weight without effort, don't eat unless they are physically hungry.

If you start to eat when you are not hungry how do we know when you've had enough? If hunger didn't urge you to eat then food will never satisfy it.

That includes eating for emotional relief or eating just because something is there or looks good.

Is it okay on occasion? Yes... many naturally thin people eat when there are not hungry from time to time. It could be for a number of reasons. But they also realize that eating one is enough because they know it just won't feel good or taste as it would if they were truly hungry.

Let your hunger and satiety cues drive your eating; and you'll find that you'll have time and energy to spend living and enjoying your life.

Hope this helps.


All my Best,

Stefanie