How to recover after a binge
Case Study 1.0 Carolyn had an after dinner binge while doing
her 3 Day No Eating After Dinner Challenge
What She Did:
Immediately acknowledge her actions (Keep it plain and
simple, stick to facts only, I had a binge! Not, I am feel in the blank. J-Hud
has a blog on WW called Me powered, you need the power that is inside of you to
continue on your journey towards good health, so do not tear yourself down.)
Gave 10 seconds to think about the why (Any longer than a
quick second is giving too much power to the binge, treat is like it was an
isolated incident and move on quickly. The why is not as important as what you
are going to do about it!)
Moved Forward (By tracking what she ate, exercising the next
day as planned and eating her next meal as planned! It is important not to
react to the binge by making any adjustments in your life such as increasing
your exercise or reducing your calories. Treat your binge like a spoiled brat,
it will stop hollering if you simply ignore it. Stay on your plan it is
working! Changing up your plan because of a binge would cause you to constantly
change your plan, and it could throw you off plan permanently. Don’t try to
punish yourself!!!!!!
Resolved to try again (There are two women that live inside
of you, Ms. Triumph and Ms. I quit.
Ms. Triumph is the person inside you that is always willing
to try every new crazy idea you come up with. She may be a little afraid or has
some doubts, but at the end of the day she rolls up her sleeves and tries.
Ms. I quit on the other hand sits on the side lines and
watches Ms. Triumph, she laughs and mocks her, telling her she should just
throw in the towel. When Ms. Triumph falls, Ms. I quit is always there to make
sure she stay’s down.
The solution is that you need to learn to confront Ms. I
quit by understanding her two primarily objectives.
Objective #1 To get you not to try in the first place-
Confront her by daring to try.
Objective #2 To get you to give up as soon as possible- Ms.
I quit will not continue to berate
forever, she is full of hot wind and blows out of steam pretty quickly. Simple
look her dead in her eyes and say, “No matter what you say or do I will not
give up, even if it takes me 100 attempts I will get the victory,” and you find
she backs down. )
The Lesson: Giving up binge eating is like playing a video
game on level one. You learn to jump and run at the same time, you make it to
the end and then comes the challenge, where you must test your skills against
the big monster. What you don’t know is that the monster does not have any
special tricks, to defeat him you simply have to use the skills you have
already built up by playing the game. The main thing is that you don’t want to
get psyched out.
The Take Away: Change your definition of failure. Failure is
not when you have a binge. Failure is when you stop attempting to stop. As long
as you are fighting you are winning.
CLM
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