{"id":2403,"date":"2015-04-16T22:52:04","date_gmt":"2015-04-17T05:52:04","guid":{"rendered":"https:\/\/bingeeatingtherapy.com\/?p=2403"},"modified":"2024-02-08T04:13:42","modified_gmt":"2024-02-08T12:13:42","slug":"why-cant-i-eat-just-one","status":"publish","type":"post","link":"https:\/\/bingeeatingtherapy.com\/why-cant-i-eat-just-one\/","title":{"rendered":"Q & A Friday- Why Can’t I Eat Just One…"},"content":{"rendered":"

\"Chasing<\/a>This most recent comes from Jodi a new reader:\u00a0<\/span><\/p>\n

Leora, I am having a hard time with a binge that comes from “just one candy, cookie, etc.” I will be craving something sweet and then say I’ll have one piece of chocolate and then keep going back for more. I don’t know how to avoid that cycle and do something else instead of binging. Sometimes after the one sweet thing I want something salty, too, and then I’ll end up binging by going back and forth between the two foods. \u00a0Can you help me?- Jodi<\/em><\/span><\/p>\n

Hi Jodi,\u00a0I know this problem well! \u00a0This is what I call chasing the taste. You end a meal only to need the opposite taste in your mouth. Salty becomes sweet, sweet becomes crunchy and salty, crunchy and salty becomes fatty and warm… there is something that you want but… you can’t \u00a0quite find it, and you spend the better part of an hour chasing after a sensation in your mouth to satisfy that desire. Before you know it, you’ve ended up bingeing. I have some tips for this. Try them and let me know how it goes.\u00a0<\/span><\/p>\n

Before you begin eating the desired food that can potentially start a binge, create an intention around it. Tell yourself, “I’m going to eat this piece of chocolate and I’m going to enjoy it and it’s okay for me to do that,”\u00a0\u00a0and then put it on a plate. I would also choose to eat more than one piece, because one small\u00a0piece of chocolate is not necessarily satisfying. Put a couple of\u00a0pieces on your plate and put the bag away, close it tight and put it up on a high shelf, one that you have to climb to get to\u00a0or in the freezer under something else.\u00a0\u00a0<\/span><\/p>\n

Remind yourself that there have been times when eating one piece of chocolate\u00a0has led you to chasing the taste and looking for something else, but that you are choosing a different behavior now.\u00a0<\/span><\/p>\n

Sit down with your chocolate slowly. Taste it in your mouth. Feel the sensation of the chocolate melting on your tongue. Notice what it feels like and notice what you feel like when you are eating it. When you are finished, note any sensations that you are having to run back to the kitchen and get more or something else. Ask yourself if you are chasing the taste. If you are, either drink a glass of water, or\u00a0walk into the bathroom and brush your teeth, or rinse with some mouth wash… anything to change the taste in your mouth and help you to interrupt the compulsion of chasing the taste and using food to elicit different taste sensations or\u00a0sensory experiences\u00a0for yourself. \u00a0After you’ve changed the sensations in your mouth and tongue, sit for a moment and do some breathing- breathe into your nose to the count of ten, hold it and exhale to the count of ten. Do this 6 times to give yourself 2 minutes of breathing. This will calm your amygdala, bring more oxygen to your brain, help you to regain your senses rather than letting the food cravings hijack your brain and suck you into a binge. You now have more authority and a choice about what you want to do. The fact that you’ve put the food in a hard to reach place will also help to interrupt the compulsion to keep eating.\u00a0<\/span><\/p>\n

I hope that helps you J!\u00a0<\/span><\/p>\n

Take good care of you and I’ll talk to you soon.\u00a0<\/span>
\nWarmly,\u00a0<\/span><\/p>\n

Leora<\/span><\/p>\n

 <\/p>\n

Do you have a question about binge eating, bulimia, anorexia, or anything associated with eating? Send an email to bingeeatingtherapy\u00a0 at gmail dot com. All questions will be kept confidential. Include your first name or the name you want to be referred to as and your location. Are you interested in online therapy or coaching to deal with your eating disorder? Please\u00a0contact\u00a0me<\/a> to discuss getting started.\u00a0<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

This most recent comes from Jodi a new reader:\u00a0 Leora, I am having a hard time with a binge that comes from “just one candy, cookie, etc.” I will be craving something sweet and then say I’ll have one piece of chocolate and then keep going back for more. I don’t know how to avoid […]<\/p>\n","protected":false},"author":1,"featured_media":4352,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[3,17,22,23],"tags":[889,450,890,891,892],"yoast_head":"\nBinge Eating Therapy - Help for binge eating, bulimia, obsessive dieting and body image issues<\/title>\n<meta name=\"description\" content=\"I am having a hard time with bingeS that come from "just one cookie," I want something sweet and I'll have one piece of chocolate and then keep going. 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