Triggers (these are specific to me, I have no idea whether anyone else would react the same) I have discovered and ways I deal with them are:
- Sugar. OK, that's probably a duh.
- Lack of sleep. This one is huge for me. If I allow myself to get over tired I am on a collision course for a binge. I am much more diligent about my sleep now. I get 8 hours. Period. It is a huge priority. If something comes up, like an emergency, sick kids in the middle of the night, etc I have learned I must be proactive. The day after lack of sleep I focus on consuming lots of water and protein the next day. I also nap if I can and avoid completely sugar and high carb foods that may set me off.
- Salted Butter. Toast is something I have avoided completely for a while now. I will polish off insane amounts of toast on a binge. I originally though toast was my trigger. Turns out it was the salted butter. I tried some I Can't Believe It's Not Butter Light and can happily eat one piece of toast. Good to know! I simply traded the two.
- Strawberry Jam. I am not safe with strawberry jam in the house. I will eat it on toast, on ice cream, in yogurt, straight from the jar...all in a row! It is a huge trigger for me. Sadly, right now I just don't keep it in the house. It's the only way I've found. Even homemade jam has the same affect.
- Eating too many carbs, especially processed. I have found that things like Special K cereal or bars, Fiber One bars, Nature's Valley Sweet and Salty bars, things we would normally consider healthy, are triggers for me. I keep them out of the house. I make different choices, that won't set me off. For example, I have found that Uncle Sam Wild Strawberry Cereal (and the other flavors too) is a good replacement for the Special K and doesn't trigger a binge. Otherwise I just limit my carb intake and choose the carbs I do eat carefully. I feel better and am much less likely to be primed for a binge. Normally (I am on The 4 Hour Body for 30 days right now) I have Uncle Sam Cereal or Coach's Oats a several times a week and lots of berries and apples. That and vegetables are the majority of my carbs. It's what works for me.
- Not getting enough protein. When I don't get enough protein I feel naggy hungry and am much more likely to over-eat and make poor choices. Not binge, necessarily (although I think it may contribute), but I find getting lots of protein just sets me up for success.
Fascinating what you can learn just by paying attention! Now that I see these things clearly I can be proactive and not at the mercy of that binge feeling. It's been quite some time since my last binge. I know another one can sneak up on me, but I feel more in control being proactive and avoiding these specific things I know trigger me.
I am just a blogger, not a doctor, trainer, or any sort of professional. What you read here are my personal experiences and opinions.