Hi Karen. I think I have a problem called bingeing. When I go on a diet the first week or so I’m fine, but then all of a sudden I click and I have to have copious amounts of chocolate, biscuits etc and I have to eat until all the packets are finished. I don’t think it’s the food or the amount of food that I’m eating on the diets but perhaps being on a diet and restricting myself. I don’t know what to do to help myself. How can I stop the binges and lose weight? - Robin

Karen's response

Dear Robin,

Don’t worry, you’re not the only one that experiences a "break out" shortly after starting a diet. In fact it’s very common especially if you’re following a strict diet that is very different from your normal eating patterns. Let’s look at a few tips that may help you break this cycle of going on and off diets.

Choose wisely

Perhaps the diets you are choosing are not the right approach for your weight loss goals. Unfortunately there are many failings of diet books, even though the celebrities make it look easy. They can be difficult to read and decipher, awkward to fit in with any resemblance of a social life and restrict major food groups that result in unbalanced eating. For success in weight loss you really need a balance of three things - a healthy diet, plenty of physical activity and finally the right mindset.

Don’t go it alone

It sounds like you may have an understanding of healthy choices but it’s vital that you also get the support you need to keep going at your goals. Some people find that a more structured program like Jenny Craig or Weight Watchers where individual or group support is provided, is the only answer to sticking to the plan. They’ll help you through rough patches, like those break outs, and get you back on track before you throw in the towel. They’ll also help you get out of the "forbidden fruit" feeling that you have when you start a diet and instead focus on a healthy eating plan for life – that includes chocolate and biscuits too!

Snack smart

It’s important that you remember that skipping meals and snacks can lead to ravenous hunger and overeating or a binge on chocolate as you describe. Try to eat every 2-3 hours and make healthy choices.

Monitor emotional eating

If you feel that your emotions are getting the better of your food choices more often than not, then you’ll need to analyse your behaviour in more detail. A food diary can help with this and reveal patterns that you weren’t conscious of. This might include things like mindless eating in front of the TV or pig outs that occur more frequently when you’re angry or upset. You can then put some distraction methods in place to avoid going for the whole pack of biscuits. It’s vital however that you speak with a health professional if you feel things are getting out of control on a regular basis.

Good luck,

Karen Inge.