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|CONTINUED STORY HOW FOOD BECOMES FAT... HOW FOOD BECOMES BODY FAT PAGE 1, NIGHT EATING
NIGHT EATING SYNDROME:
While binge-eating may occur at any time, I have found the majority of cases to take
place late at night, after dinner, often with intermittent periods of waking up and
eating throughout the night. Recently, there has been a name associated with this
particular case of binge-eating.
Scientists have coined the term "Night Eating Syndrome," and have found that individuals suffering from
disease are actually affected on a hormonal level, rather than just on the surface.
In a study done by the University of Pennsylvania Medical Center and the University Hospital in Tromso,
which appeared in the Journal of the American Medical Association, a combination of two related studies
upon behavioral and neuro-endorcine data was performed.
The behavioral study conducted at the University of Pennsylvania School of Medicine, attempts to define
behavioral characteristics of the disorder by recording the eating times during the course of an episode,
mood level throughout the waking hours as well as the frequency of night-time awakenings.
The neuro-endocrine study conducted at the University Hospital in Tromso, Norway, attempts to
syndrome in terms of circadian profiles (occurring approximately every 24 hours) of plasma melatonin,
cortisol-the hormones linked to sleep & appetite that are found in lower levels in people with night-eating
Through their study, they found the following facts to be true for most individuals:
The person has little or no appetite for breakfast. He or she delays the first meal for several hours after
up. The individual is not hungry or is upset about how much was eaten the night before.
The individual eats more food after dinner than during that meal.
The person eats more than half of daily food intake after dinner but before breakfast, and may leave the
snack at night.
This pattern has persisted for at least two months.
The person feels tense, anxious, upset, or guilty while eating.
Night-Eating Syndrome is thought to be stress related and is often accompanied by depression. Especially at
night the person may be moody, tense, anxious, nervous, agitated, etc.
The person has trouble falling asleep or staying asleep. Wakes frequently and then often eats.
Foods ingested are often carbohydrates: sugary and starch.
The behavior is not like binge eating which is done in relatively short episodes. Night-Eating Syndrome
continual eating throughout evening hours.
This eating produces guilt and shame, not enjoyment.
STEPS TO COMPLETE RECOVERY:
As with any addiction, the first step toward recovery is to acknowledge the existence of a problem. Once
realizes that, he or she can outline the specific times the disorder affects him or her, and take the
steps toward recovery.
The final goal is to stop binge-eating altogether, and be able to choose small amounts of food in moderation.
But in order to do this, one has to understand and pinpoint the EXACT point and time that the thought of
binge-eating pops into his or her head, and develop a strategy to overcome it.
Personally, I have found that since I will only binge eat late at night, it is much better for me to force myself
to sleep at a certain time, so that I do not overeat. If I am up past 11 or so during the week, the thought of
bad food will enter my head. I will either force myself to go to sleep, or do what I call a "substitution"
The Substitution Exercise:
When a bad thought enters one's head, he or she may "substitute" another thought in its place. For
example, if I
am thinking about binge-eating with a certain food, I might force myself to go downstairs and do a half hour
Or I might do some pushups or crunches. Or it might be something as simple as keeping a notebook nearby
around 10 or 11pm when I normally get my cravings. Once the craving hits me, I will pick up a pen and start
writing in my book "I am not going to give in to overeating." I will write it over and over again until I have
conquered the thought, and can get it out of my head.
Eating A Normal Amount Of Food, & NOT Feeling Guilty About It.
Another step I have found to be completely helpful, is to take that notebook and write "I will eat a normal
amount of food, and feel fine." I will then get a small portion of healthy food if I am hungry, and eat it.
Something like tuna and a salad, an egg white omelet with peppers and onions, or plain air popped popcorn
satiate me, and I will give my brain time to realize it is satisfied, before I overeat. The trick is to realize that
brain is giving off thoughts that might lead to a binge, and then exercise complete and total control over
Late Night Foods:
Get Foods That You Can Eat Late At Night Without Feeling Guilty, But Do NOT Binge On Them!
Foods such as sugar free jello and sugar free popsicles will have less of an effect on blood sugar levels
their higher carbohydrate counterparts. The main concern here is to NOT binge on these foods! The goal is
STOP binge-eating, not to find a food that you can stuff your face with and not feel guilty about!
Just because a certain food doesn't hurt your physique, should you binge on it and overeat to the point
you can't move. That is not a cure for the disorder, it is masking the problem, and often times will make it
when you get sick of these foods and then switch back over to something unhealthy.
HOW FOOD BECOMES BODY FAT PAGE 1, NIGHT EATING PAGE 2...