Breaking binge

Hey there, time traveller!
This article was published 20/02/2021 (1700 days ago), so information in it may no longer be current.

So, picture this…you’re rolling along Monday to Friday, sticking to your nutrition plan. But Friday’s a stressful day at work and you just want to get home and unwind. And as soon as you walk in the door you notice a pizza-delivery flyer on the kitchen counter. Then your phone buzzes with a delivery special, right on cue. The next thing you know, you wake up surrounded by empty pizza boxes, filled with guilt.

Look, I get it. The fact you’re reading this article is a sign you’re ready to embrace some strategies to manage this. I want you to know I’ve been there. It’s easy to slip back to “old me” (I was 260 pounds in my early 20s and would routinely binge).

Just recently, this past December, I found my old binge-eating habit creeping back in. Entire tubs of frozen yogurt vanishing in a night or two. Food-delivery tab out of control.

And the truth is, it wasn’t for a lack of trying, either, but I kept telling myself I’d get back on track the next day, or Monday. If you’ve ever felt like this in your weight-loss journey, just know it’s common. This was a reminder of where I started. So here are some strategies I used to get the train back on the tracks, so to speak.

Changing your identity

“The strongest force in the universe is a human being living consistently with his identity.”

My binge-eating antics in December were in conflict with who I perceive myself to be. I’m a fitness coach who lives the lifestyle. So it was bound to be temporary for that reason.

You’re climbing an uphill battle when you say you can’t get in shape because of your slow metabolism or age, or whatever. You may get results for a few weeks but it won’t last if it’s built on temporary behaviour change.

But when you consciously decide to identify with the future version of yourself you want to create, such as “I am a fit person who doesn’t binge eat” you will make better decisions automatically and get where you want to go eventually because it’s just what you do. It wasn’t until I shed the “chubby-kid identity” that I kept the weight off for good.

Here’s another example. In a study published in the Journal of Consumer Research, 120 students were split into two different groups.

The difference between these two groups was simple language change — from “I can’t” to “I don’t.”

One group was told that each time they were faced with a temptation, they would tell themselves “I can’t do X.” For example, when tempted with ice cream, they would say, “I can’t eat ice cream.”

When the second group was faced with the same temptation, they were told to say “I don’t eat ice cream.”

Each student were offered a complimentary treat on the way out. The student could choose between a chocolate bar or a granola health bar. As the student walked away, the researcher would mark the snack choice on an answer sheet.

The students who told themselves “I can’t eat X” chose to grab the chocolate bar 61 per cent of the time. Meanwhile, the students who told themselves “I don’t eat X” chose to grab the chocolate bars only 36 per cent of the time. This simple change in terminology significantly improved the odds that each person would make a healthier food choice.

Why does something so small make such a big difference?

Your words help to frame your sense of empowerment and control. This literally rewires your brain in opposition or in favour of the change you’re trying to make.

For example, every time you tell yourself “I can’t,” you’re creating a feedback loop that is a reminder of your limitations. This terminology indicates that you’re forcing yourself to do something you don’t want to do.

In comparison, when you tell yourself “I don’t,” you’re creating a feedback loop that reminds you of your control and power over the situation. It’s a phrase that can propel you toward breaking your bad habits.

“I don’t” feels like a choice, so it feels empowering to be in control. It’s an affirmation of your commitment to change.

“I can’t” isn’t a choice. It’s a restriction being imposed upon you. So thinking “I can’t” undermines your sense of power and control in the same situation.

In other words, the phrase “I don’t” is a psychologically empowering way to say no, while the phrase “I can’t” is a psychologically draining way to say no.

Perhaps most importantly, a change in language leads to a change in mindset, which is a critical piece of the puzzle.w

Address the trigger

Remember, binge eating, like any other habit, is often triggered by an emotional response.

First, you sense an external cue. Maybe your boss stresses you out at work. Next comes the routine, meaning the activity you’re used to performing when faced with this particular cue. You march into the lunch room and inhale a doughnut. Finally, you get a reward: a feeling of accomplishment, in this case, a rush of dopamine from the sugary delight. Your anxiety settles as your brain registers the successful completion of the habit and reinforces the link between the cue and routine.

The trick is to respond to the craving, but with something other than a doughnut. This is the golden rule of changing any habit: don’t resist the craving, redirect it. Keep the same cues and rewards, but change the routine that occurs as a result of that craving.

The dopamine hit you get from the doughnut can be achieved by going for a brisk walk, hammering out some squats or having a healthier snack. They may not sound as much fun but that’s due, in part, to the associations you’ve built in your head.

This may be a helpful four-step guide:

● Identify the problem: late-night snacking after a stressful day.

● Think about a range of possible solutions to the problem: Eat, watch TV, go on social media or go for a walk. Carefully think through each solution’s implication. Eating isn’t a good idea because, in the past, when I eat I usually overindulge to help soothe my frustration; there’s nothing really on TV at the moment, so I’ll probably get bored and have an urge to eat instead. The two are often interconnected; I’m not feeling the best about myself at the moment, so jumping on Instagram and seeing other people’s highlight reels may lead me to the pantry. But a walk will remove me from temptation and help me clear my head before bed.

● Choose the best option to address your stress and avoid a binge. You see how having multiple options helps you rationalize the best choice? You may not always win this tug of war internally, but by forcing it enough times it will become automatic.

Breaking bad binge-eating habits takes time and effort, so be patient. But you’ll start to see improvements in your health, mental state and lifestyle if you adopt these strategies. Your future self will thank you!

Mitch Calvert is a Winnipeg-based fitness coach for men and women like his former self. Heavy-set in his 20s, he lost 60 pounds and now helps clients find their spark and lose the weight for life. Visit mitchcalvert.com to grab yourself a free cheat sheet to supercharge your metabolism or inquire about his next “2 Pant Size Promise” coaching program.