5 Tips To Avoid Binge Eating On Thanksgiving
If you struggle with binge eating, it’s likely that your brain-space is occupied by thoughts of food. When you should eat, when you should stop eating, how much to eat, etc. And on a food-centered holiday like Thanksgiving, it becomes even harder to think about anything else but food.
Many people who struggle with binge eating or binge eating disorder find that food occupies a lot of their mental space. SO much so that at times you may find yourself thinking about the next meal before you’re done with the first! Thoughts and fears of food consume your mind and seem to shroud all other parts of Thanksgiving. If this is you, you’re not alone. This is common for people who struggle with binge eating. There are things you can do to help curb those binge urges and free up your mental space for more important things this Thanksgiving!
5 Tips To Help You Avoid Binging This Thanksgiving
#1. Listen to your cravings
Oftentimes, people end up binging on Thanksgiving Day because they ignore their body’s cravings. When you try to ignore these thoughts and cravings, they come back stronger than before. Eventually the thoughts about food feel so consuming that you can’t seem to focus on anything else! They build and build until eventually, your mind feels so consumed by the thoughts of eating food that you can’t resist. If you notice that you’re craving a second serving of sweet potatoes, another roll, or a piece of pumpkin pie, it’s important for you to acknowledge that craving. Listen to your body so that you can honor what it needs in that moment.
#2. Honor those cravings
It’s not enough to only listen to your cravings, although that is a really important first step. You also need to honor them as well! You won’t be satisfied until you honor what your body wants and when you honor your cravings, the food-obsessed thoughts of your mind will subside. If you notice that you can’t stop thinking about that slice of pumpkin pie, go ahead and get a slice. Even if you think you can distract yourself with a drink, a walk, or lose the thought in conversation. These thoughts will reappear after the temporary distractions expire. It’s likely that you won’t actually stop thinking about the food until you let yourself have food freedom. It’s important that you listen to and acknowledge your body’s needs on Thanksgiving.
#3. Know and trust that the Thanksgiving food isn’t going anywhere*
When you deny yourself of certain types of foods, like desserts or carbohydrates, you go into what’s called a “last supper mentality”. This is where your brain believes it won’t have access to this food again, so you experience a very strong craving for this food (and lot’s of it)! These strong cravings are often what lead to a binge. It’s important to understand that the food isn’t going anywhere! There will be more of it, and it’s often the “last supper”. Try heading to your Thanksgiving meal with a couple of to-go containers, or ask for recipes so that you can make the food again at another time.
#4. Know that it’s okay to eat more than you normally would.
Thanksgiving can leave you feeling uncomfortable and discouraged. You think you ate much more than you were supposed to, which leaves you with feelings of guilt, shame, and compulsion to begin restricting food once again, or binge eating in response to this experience.It’s perfectly normal to eat more on Thanksgiving than you normally would. Thanksgiving meals often include foods that you don’t get to have on any regular day. These are special meals that bring you feelings of warmth, connection, and community. These foods can be comforting and special to your heart. It’s absolutely okay (and expected) for you to enjoy these foods and eat more of them on Thanksgiving Day!
#5. Avoid restricting before your Thanksgiving meal.
Restricting food or fasting leading up to a meal like Thanksgiving may feel like the only option you have, especially if this behavior has been normalized by the people around you in your family or in your friend group. You may also feel like you have to gain control over the meal at night, so you eat less in anticipation of a binge, or eat less to convince yourself that you don’t” need the food”. You think thoughts like“I’m going to do food ‘right’ today, I’m going to be ‘good’.”While it may feel like the only way to curb binge urges, this feeling of control is fleeting. Restricting food like this will only heighten your binge urges and cravings, and periods of food restriction lead to binges. This is referred to as the restrict-binge-shame cycle.
To avoid a binge this Thanksgiving, make sure you stop restricting yourself in both thought and action. Begin by practicing not telling yourself that you’re being “bad” or “unhealthy” if you eat before your Thanksgiving meal. Allow yourself to eat foods that you crave when you crave them. Eating Thanksgiving dinner with all of your favorite foods doesn’t mean that your body doesn’t need nutrition the days and hours leading up to the meal.
*Please note that this doesn’t apply to those that are experiencing food insecurity. Not having food available is a very real part of poverty and being low income, and this can impact your relationship to food as well as binge eating behaviors.
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Are you worried about a potential binge this Thanksgiving? Do you want help and support to stop binge eating?
Bravespace Nutrition is here to support you! Our dietitians know how difficult it can be to struggle with binge eating, especially during the holiday season. We want to help you heal your relationship with food, help you to stop binge eating, and guide you through the holidays. To get started, schedule a free 15-minute discovery phone call today!