The pattern is the same in almost all people who binge eat. They are unhappy with their bodies they start from a place of worry.
There’s a huge problem with that.
Worry, makes you imagine things you don’t want to happen. You then your emotions become negative and you become disempowered. And makes you stay stuck in the thought process that got you to where you are now.
Where you are it’s only because of your perception and your decisions. And these come from how you were placing your attention, thinking, and emotions. You can only make lasting change If you change the momentum you have. And to do that you must begin to think differently so your emotions are different. (see in https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3864559/ cognitive effects of anxiety.)
From a place of worry people make food an enemy. This causes the brain to be more alert when it appears. It then triggers negative emotions, that fixate your attention on food. Then this becomes urges, that after a while lead a person to give up to stop the uncomfortable emotions. Then they restrict themselves. That makes food more desirable, the emotions then become stronger when they get close to it. (see in https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302361/)
Those are the ingredients of an uncontrollable food craving.
After that, ¡another factor will determine whether you’re going to get more cravings or not. and that is how you approach what has happened. The reaction to it will dictate your belief of how in control you feel about yourself. This belief will create the emotion, that will happen next time you notice food. That will either cause calmness or discomfort. Thus our decision to move toward the behavior or not.
Your emotions determinate how in control you feel about yourself. Positive emotions bring calmness thus control. Negative emotions bring discomfort, thus desire to reach for something to relieve it (food in this example), thus less control. Because there’s a feeling you want to get out of.
Guilt will cause the cycle to repeat itself. even though guilt can serve to prevent, in most people this guilt creates worry. Worry is the imagination of ourselves with negative scenarios. And what you imagine yourself in your move toward.
This is because we have only a certain amount of mental energy available. Mental energy creates momentum. Momentum will make a thing easy to do or if it goes in the same direction, or not if it goes opposite. If you waste your mental energy in worry, there’s nothing invested in the outcome you want. Getting what you want becomes very difficult, it’s like going against wild waters.
If you find a food trigger your mind will follow the momentum you created before. Then those thoughts will make you feel either in control or out of control. When you are out of control you can’t think, perceive, or decide away from what you have thought before.
It’s important as well that you understand what being out of control is. To be out of control is to feel so uncomfortable that you seek an escape from those emotions. In your case, your past guilt comes out the next time you get triggered and is so overwhelming that you want to cover it. This is the truth about what a binge is.
2 types of emotions.
There are 2 types of emotions, you can experience, positive or negative. In different degrees, but they can be classified by 2.
Any positive thoughts after a binge will make them come up if you notice triggers. Then they will dictate your emotions and your level of control next time.
If the thoughts are good enough (self-forgiving, reflecting, encouraging). you’re not emotionally empty. And you may not even notice a trigger again.
Negative emotions are in 2 types. One of them is those triggered by something you cannot associate or imagine yourself in. This happens to some people who’re very fit. They were called fat one-day, and this negative emotion propelled a change.
These types of emotions shape the path to weight loss. They bring a person to a state of courage, instead of defeat or depression. They make everything easier like positive emotions. But positive inspiring emotions are much more powerful.
Then there are negative emotions worry type emotions. These emotions cause you to become associated with negative scenarios you don’t want. They bring you into grief and depression. This causes you to repeat unwanted behaviors over and over again. This is they characterize, by lack of self-confidence or self-esteem, helplessness (see in learned optimism, Martin Seligman), belief in lack of control (see in mindset by Carol Dweck).
These emotions make the present uncomfortable. Because it’s filled with worries of the past. And the person desires to escape thus it continues the bad habits. Cravings are present discomfort, and the person channels escape to a thing, in this case, food. Without the discomfort, there is no craving, but the discomfort comes from the guilt of the past.
This is the binge cycle.
You may have projected to food the idea that is preventing you from getting something you want, and you deserve to beat yourself up for it. But it isn’t about food, it’s about the discomfort that your thought processes cause you to feel. If you change your thoughts to bring you control at the moment, then you will not need to escape from anything.
How to stop food guilt
Now, what can you do to stop feeling negative about a binge so you can stop binge eating and start to move toward your goals?
The answer is to first check out your reasons to lose weight. If the reasons are negative instead of inspiring, you will have cravings. You will experience guilt and resistance thus a lack of control with food.
The second thing is to stimulate your mind with your positive intentions to lose weight. And do so in a way that you imagine the positive scenarios you want to experience with your body. When you know specifically how you want to look like and bringing lots of details, you create positive thoughts and emotions. Then those thoughts will substitute the thoughts that take control away from you. The better and more specific your thinking, the more positive you feel and the more control and more impulse to move to that direction you’ll feel. And, of course, the easier will be to do it.
The third is to let go of engagements in thought, and accept what has happened, instead of fighting it. Whenever something happens, at that moment you are building the way you’ll react next time. Your conscious thoughts will become unconscious, which means they will be emotional. If you accept and let go, you will have no reaction, you will not notice triggers and your cravings will go down. The way to let go is to pay attention to things happening at the moment. When you focus on what happens at the moment with your senses, you take your energy away from the past. This means that the momentum stops, and you’re able to choose what to do effortlessly.
You have freed your mental energy to go into a different direction with your mind and heart. Your mental energy is your own consciousness, attention, or awareness. And the only thing that taxes it is your remembrance of past mistakes. When your focus is free, all your cravings, desires, impulses, stop and they will respond to what you choose to become to get you there.
All concepts associate in chains, everything relates to everything else. The emotions you have about things affect the emotions in related things. For example, even though it is your reaction after a binge that I’m talking about, those emotions are associated also with food triggers. As you thinking positive and letting go after a binge, those thoughts will make triggers weak. And when you begin to feel empowered upfront, instead of helpless, then you will have become free.
People who binge, react badly about it. And they disempower themselves and make food triggers stronger.
The fourth is to know that these laws of the mind and follow the past steps according to them:
- You will always react to something the same way you reacted to it last time.
- Whatever emotion you feel toward something will get associated with that thing.
- We don’t want things, what we want if the feeling it gives us. But feelings come from your thought processes, you can change them now and feel good.
- Whatever you give attention to gains momentum, and it influences you.
- Whatever you do depends on your emotional state. and your emotions toward things depend on learned associations of emotions to things.
- All negative emotions are the result of engagement in negative thoughts. About negative points of view, specifically on something, we are not getting at the moment.
- Negative emotional reactions go away between 20 min to 1h. but if we keep thinking the thoughts that cause negative emotions it repeats over and over again.
- When you stop trying to escape your emotions and become present through attention to your senses you will stop negative emotions. And when there’s a trigger there will also be no emotion that takes power away from you.
These concepts work immediately when you apply them in your life. You’ve been using them all along, but the wrong way. And most of the time getting the same result over and over again, now you know how to change, and best of all is simple.
I hope you found this helpful and let me know if you have any comments and suggestions. I would also love to know about your short term and long-term progress using these techniques, so I can know more about you and change them to help the biggest number of people possible.
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