I keep binging. Help me please?!

Annanna91

I can't even describe or explain why I keep binging. For the past year and a half I've eaten quite well and combined with exercise I've managed to lose about 24lbs. Now during this time I did have slip ups but only binged around 4times.

Seriously though I've binged about 4 days in the past 11, to the point where I'm consuming roughly 3000 calories. It's not even like I'm eating nutritionally good calories. I'm gorging on chocolate and stodgy foods and I don't even know why. I've gained about 8lbs and my stomach has ballooned. Added to this I've hurt my foot and it hurts to put pressure on it so heavy exercise is a no go.

Please help. How can I resist the urge of binging? I feel disgusting.

soccerkon26

So the last 12 days I've binged 6 and eaten well 6. So I totally know what you mean! I decided that feeling this crappy isn't worth eating that food that's only yummy for 5 seconds while chewing it.

Got rid of the chips and cookies and anything else that I binged on

soccerkon26

So the last 12 days I've binged 6 and eaten well 6. So I totally know what you mean! I decided that feeling this crappy isn't worth eating that food that's only yummy for 5 seconds while chewing it.

Got rid of the chips and cookies and anything else that I binged on

holly55555

Maybe your diet is too restrictive? Are you too hard on yourself when losing weight? Do you not allow unhealthy things in moderation?

For me, if I decide to eat really clean and don't allow anything I actually want to eat, I ALWAYS end up failing and then I binge because I figure, I already ruined it.

Now, I factor in unhealthy things into my calorie count. In example, I eat mostly really healthy and hit my macros. I'm usually under my calorie goal. But then Friday and Saturday night - I drink alcohol, I eat burgers and fries and ice cream, etc. I just make sure to portion control and when it's a little over my calories, the rest of the week's exercise and clean eating evens it out. If I want something really fattening, I just eat it, and factor into my weekly goals - ie, eat healthy and workout more the rest of the week to make up for it.

I no longer binge because I don't feel deprived. If you really want it, just eat it, but stick to your calorie plan

Edit: Oh and even if you do occasionally binge - just log into your calories and work around it. I once ate 3000 in one meal. It was a huge bowl of fettuccine alfredo, cheesecake, and lots of wine. It was glorious!

I ate healthy and did extra cardio for the next week, and calorie wise it evened back out. I'm still down 10 lbs since Christmas and 22% body fat! So don't worry if you binge, just make sure it's not a constant thing and you'll be okay.

Sabine_Stroehm

Perhaps your body is telling you something?

81Katz

Are you eating because you are truly hungry or is emotional? (Stress, anger, boredom, depression, etc) ?

I binge for a couple different reasons. 1. restriction and 2. My emotions. (Stress, boredom, self loathing, depression, etc.)

I read that you can (hopefully) ward off emotional eating by asking yourself "Am I hungry?" ... "Am I hungry enough to eat an apple?" (or whatever else 'healthier' choice than a go-to binge food) IF you're willing to eat the apple, you're probably actually hungry. Now if you pass on the apple and go straight for the (chips, cookies, candy, ice cream WHATEVER food you go to) then it's likely emotional eating rearing it's ugly head.

Hope this helps.

alphaa56

usually a binge means you are missing something you are trying to fulfill...it could be something as simple as a certian nutrient...how is your allowed food variety? Be sure also you take a good multivitamin that doesnt make your pee turn colors(sure sign of a bad one). That will help cravings, so will eating BALANCED macros every 3-4 hours. So, thats the physical.
Now, is there a pattern to your binges? do you always binge out watching TV after 8pm? After a glass of wine? As soon as you walk in the door? If it is a behavior you have done often, your brain ACTUALLY rewires itself with patterns supporting that behavior(good and Bad) so STOP beating yourself up...it's hugely hardwired in our brains! Best way to change these types of habits, is to change your routines. AS soon as you get home after work you binge? Go for a walk, make that your exercise time, or call a friend, or stay out of the kitchen for an hour and do a chore organizing something. At Night with TV? Sit in a different room at night and read, with tea, or hot cocoa. Commercials about food trigger you? TIVO that ____.
They say we are the sum total of our 5 closest friends. Are they bingers too? Pick a healthier group, find support here or in a mentor, see if you can engage those five to pick a exercise class, a program on bodybuilding.com, a healthy weightloss strategy with you! Make it fun, like a bet for something at the end...create accountability partners for yourself!
And lastly, you tryin to do too much too soon? change one habit a week...sometimes I "countdown" several weeks of doing things better before my mind is ready to play full out.....and quitting after one binge, is like finding a flat tire on your car and instead of calling triple A, slashing the other three tires!!

I've been a health coach over 5 years and these strategies help everyone, but the NUMBER ONE tip??? Come from a place of love for yourself when you are making changes, not loathing. So much funner and sustainable(not I have to work out I'm such a slob...but goodie, I get to work out today Im soooo grateful and thankful my body moves well and can build muscle and get stronger and take me where I want to go!!) and Oh I love myself so I'm gonna fuel well today lets see what we can do creative in the kitchen and healthy too!

see the diff? pretty soon, making mostly healthy choices will be WHO you are, rather than something you have to think about doing or force yourself to do!!

In Health,
Margaret

meritage4

seek counseling from someone trained in eating disorder

HeySwoleSister

Are you legitimately binging? That would mean that you need to follow meritage4's advice and get treatment ASAP.

Are you just overeating or indulging beyond what you would plan for yourself? Then you need to look at your goals and decide if you might be being too restrictive. If you conclude that your calorie and macro goals are reasonable, and that you aren't eliminating foods or food groups because they are "bad," then again, counseling might be a good idea, as you may just be overeating as a maladaptive coping mechanism for a deeper kind of emotional issue.

BicepsAndBows

As someone who struggled with severe anorexia for years, and still has an unhealthy relationship with food now even though I am weight restored, I can totally relate! Here are a couple things to consider...
- Are you being overly restrictive with your diet? Do you severely limit calories most of the time or make certain foods or food groups off limits? Do you go long periods of time without eating and ignore your body's hunger signals? All of these things lead to bingeing. It is literally your body's way of saying it is starving and can no longer take it. It's a survival mechanism built in to our brains and bodies. So, that would be my first suggestion...try to eat small, healthy meals and snacks often and listen to your hunger and fullness cues. If you crave something, such as chocolate, allow yourself to have a small portion in that moment instead of making it off limits, as this can lead to overeating it later. Also, make sure you are drinking plenty of water throughout the day. It helps you feel fuller, and also if you are dehydrated, your body can confuse that for hunger.
- Is something emotionally going on that is triggering you to binge even when you have already eaten enough? If so, I would recommend removing the foods you tend to binge on from your house if possible, and then either talk to someone about what is going on or at the least find ways to distract yourself from the urges. If this is an ongoing struggle for you, you may want to seek out the support of a medical professional, preferably a therapist trained in eating disorders.

Let me know if you ever need some support. I would be willing to try and help in any way I can!