Just say "NO" whats your tip?
Mom2ATM
Posts: 147 Member
What is your tip on just saying no to binge eating all the time?
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Replies
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I've never really had a problem with binge eating like a lot of others do, but I do have cravings (understandably not the same thing). To combat them, whenever I have a craving I like to drop down and do 20 push-ups. If I still have the craving, I do more push-ups. Exercise seems to help me with cravings, and push-ups is something that I can do just about anywhere.
Not sure if it would help with binging though as that has never really been an issue for me.0 -
Figuring out why you do it and fixing that problem. Success with weight loss and maintaining a healthy weight is learning to see food as fuel for your body, not comfort, not stress relief, not a way to deal with guilt. Figure out what it is that triggers your binging and deal with that first or you'll never really conquer it.0
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I can be a binge eater so I just make sure that it is within my calorie deficit :-) If I binge one day, the next day I exercise twice as much and stay between 1200 and 1400 calories. I only weigh once a week, so as long as I am within my weekly goal, it doesn't affect me.0
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My tip: Not having that food in the house. When I want to eat that food, I buy it while out and not when I'm hungry (plan for it) and do not eat it at home. Off the top of my head, pie and cookies fit that bill.0
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Don't shop hungry. I find that I buy a bunch of stupid things when I shop hungry, and then I feel bad about wasting money, so I end up eating it. It's convenient for me to stop off at the store after work, but I usually try to go home and eat first to curb my tendency to impulse buy cheez its and candy.0
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I find my best tip for controlling myself when i'm really feeling like eating everything in sight is to remind myself that nothing is leaving the planet, and if i really want this food I can have it maybe tomorrow, maybe in two months when i'm closer to my goal. Typically I don't end up having whatever the food is at all, but reminding myself of the fact that I can have it if I want to, just not now gives me back control of the situation and I don't feel the need to go on a psycho binging spree haha!0
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My tip: Not having that food in the house. When I want to eat that food, I buy it while out and not when I'm hungry (plan for it) and do not eat it at home. Off the top of my head, pie and cookies fit that bill.
This. I can even binge on healthy food, so I like to shop daily, only buying for that day. This also gives me an excuse to ride my bike the short distance to the grocery store, making me feel quite sophisticated and European.
The peeps at the store prob think I am weird for buying a cup of cherries every day, but so be it. It prevents me from eating five cups of cherries a day, which I would, were they in my house.0 -
Hey. I have Borderline Personality Disorder, and one of the common symptoms is binge eating. It's something I struggle with daily. I've only been at this for about a month, but I've lost 10 lbs so far, and it feels great. I try to replace binging with something else. I also avoid situations in which I think I'd binge (potlucks, food parties, etc) I find HEALTHY foods that I like, and I track my calories so that I get excited if I have a little room left. I also eat what Im craving in small portions sometimes. It's a hard habit to break, but try replacing it with exercising, or blogging.
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What is your tip on just saying no to binge eating all the time?
Get yourself Julia Ross's books called The Diet Cure and The Mood Cure and read them cover to cover........Re-read them if you have to.0 -
hahahaha I actually just saw this earlier today! It is PERFECT for your question! I totally do this all the time! (Sad, but true!)
https://www.facebook.com/photo.php?v=10151499579697712&set=vb.285102642711&type=2&theater0 -
My tip: Not having that food in the house. When I want to eat that food, I buy it while out and not when I'm hungry (plan for it) and do not eat it at home. Off the top of my head, pie and cookies fit that bill.
^^^^ YES! I totally agree with that. I try now to keep healthy alternatives readily available. Frozen Greek yogurt is one of my faves, fruit including craisins, and stuff with peanut butter. That usually does the trick but if not I just try to go to sleep or occupy my mind with other stuff0 -
First of all, I avoid buying the types of food I tend to binge on. I also try to get out of the house in situations where I tend eat too much. For instance, I'll always get the munchies when studying, so I'll go to the library.
I also find that eating foods that are more filling helps. Protein and whole grains are more satisfying.0 -
Don't have them in the house. Or if the rest of the family insists on having them, have an alternative which is indivisually wrapped, so you have a single reasonable serving rather than the option of dipping into the tin/pack for "just one more".0
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Close the kitchen door an refuse to enter0
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A binge doesn't mean unhealthy food necessarily, although that will be eaten if available, so don't have that stuff in the house. I have to sort my location when I feel it coming on to keep me out of the kitchen. If I can't physically take myself out of the house I make it hard for me to eat, so get in the bath, find a fiddly, absorbing or repetitive chore to make myself do (bonus, I now have tidy cupboards), paint my nails, go on the internet and chat for a bit - do ANYTHING to avoid going into the kitchen.
hth0 -
I almost binged this morning after work. As I walked to the kitchen, I said out loud to myself, "not after how well I did all night." (I'm a third shift worker.) Then I went to bed. It was really hard. When you're on the verge of a binge, it FEELS okay. I don't know what goes into play in the body that it feels like it's the right thing to do, but it's a hard feeling to counter.
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I Have set times when I can eat something ,
Nothing but fruit before 12am (something heavy doesn't sit well in my stomach that early)
Lunch at 12
Snack at 4
and Latest time to have dinner is half 7
Nothing but green tea after half seven this rule is bible for me haha x0 -
Ask yourself a couple questions. #1 are you eatting enough? #2 is this emotional eatting or are you hungry?
read this:
http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet0 -
I think I must be one of those lucky people who just says no and that's it. I have 'treats' in my office every single day, without fail. Cookies, cakes, sweets, chocolate, donuts, flap jacks... You name it, it's here. I can honestly say in the 5 months that I've worked here that I have never picked up a single treat from the table. I just, don't.
Sometimes I do eat more than usual, or I'll let myself have a bottle of beer or two (I actually can't manage a pint any more! I used to drink about ten pints in one night!). Just imagine how bad you'll feel the next day and think about how much you want the inevitable guilt compared to how much you want to stuff your face!
If you're eating right, you shouldn't be hungry enough to want to binge, either. I find little things like a 10 minute workout, doing some chores or even washing your face and brushing your teeth will distract you from eating something naughty.
Good luck!0 -
I should add that I have found a diet technique that has helped with my binge-eating. My danger zone is right after work before my husband gets home. I get off of work at 6am; he gets off at 7am. That's when I chow down and throw the wrappers and evidence away in the outside trashcans so the husband doesn't see it. Now, I'm doing the 8 Hour Diet. It's a fasting diet. You get your day's calories in during an 8 hour time frame (you still need to be mindful of your nutrients); then you fast for 16 hours. It's not for everyone, but it works for me. I eat between 4pm and midnight. Then I fast. This way, it feels like a concrete wall is put up to block my binging at 6am. I've of course barrelled through the wall a couple of times, but it's happened with way less frequency.0
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Thank you, the tip about buying groceries every day is great if I can find the time, and I don't have a vehicle or a bike, so that would mean a nice walk, too.0
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I think that stopping and thinking about it is the best way to stop. it doesn't help me to not have junk in the house because i can totally over eat on "healthy" food - i can have several slices of whole grain bread, or a LOT of whole grain crackers/rice cakes, with natural peanut butter and no-sugar-added jam. or roast chicken. or hummus. or fruit. etc. it doesn't have to be doritos and ice cream.
so in the past few weeks i've been doing my best to NOT start. once i start with the binge, it's hard to stop. before i get up to take that extra food (bread, cracker, fruit), i ask my self why. i tell myself that i'll wait 20 minutes. i take out my tweezers and start attacking my eyebrows, or my nail stuff and start doing my nails. something that makes eating a bit difficult...0 -
Ask yourself a couple questions. #1 are you eatting enough? #2 is this emotional eatting or are you hungry?
read this:
http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet
^^^ this. number 1 especially
there are different causes of binge eating... sometimes it's a psychological problem but at other times it's a normal physiological response to eating too few calories. Your palaeolithic ancestors did not have any idea what a calorie was, let alone how many they needed to eat. If there was a food shortage, then they suddenly found a lot of food, it makes sense from a survival/evolutionary point of view to eat as much of the food you just found as you possibly can, because you don't know where your next meal is coming from. We are descended from the survivors of millions of food shortages, and so, this is how our bodies respond if you don't eat enough, that is, when you get the opportunity to eat (or, in the case of a modern person dieting, when your primal biological impulses take over from your frontal lobes telling you not to eat) you stuff your face with as much food as you can.
You will not succeed constantly battling against your body's own survival instincts, so it really makes a lot of sense to ensure you're eating enough for this instinct to not be triggered. A sensible deficit, based on your current body composition (i.e. if you have more fat to lose you can get away with a bigger deficit) and your BMR and TDEE, will enable you to still lose weight without ending up bingeing every time your resolve breaks. A sensible deficit is somewhere between 10-20% below TDEE for most people, the extremely morbidly obese may get away with up to 30% below. The leaner you are, the smaller the deficit should be.
even if someone suffers from psychological bingeing, if they are also restricting calories too much, they will actually be fighting both problems at once, i.e. their normal survival responses and on top of that whatever psychological issue is making them binge eat, and as such it makes total sense to *not restrict calories too much* so that they are only fighting against a psychological problem, not a normal survival response as well. Counselling/therapy may help in severe cases, if self help methods don't help much to prevent psychological binge eating.
So don't restrict calories too much in the first place, and for many people this will prevent bingeing. If you do binge, the worst thing you can do is punish yourself with further restriction. Bingeing in many cases is caused by, and in all cases is worsened by, excessive calorie restriction. So first and foremost make sure you are eating enough. If you are eating very well yet still bingeing, then use psychology (either self help or with a professional) to tackle the issue.0 -
If I'm thinking about binging it helps to sit down at the computer and log everything I want to eat. Usually seeing the calories will be enough to make me not want to, or at least change the serving size.
I also try to remember how I feel afterwards. And if I wake up in the morning still full from the day before (that used to happen all the time) I won't want to eat anything tomorrow.
Of course there are days when I've just done it without even thinking about it first. But those are happening less and less lately.0 -
What is your tip on just saying no to binge eating all the time?
The simple answer is to use a full keto diet because you know if you eat any carbs you ve blown all your hard work and you re not tempted by anything in feeling full and in not counting cals and macros you re not juggling things to fit treats in..... more energy, sleeping better and you cant help but drink enough and the weight just drops off.
For me , it has the added benefit of being able to introduce carbs gently at goal weight so i can bulk leanly.0 -
Plan smaller meals every few hours, drink a lot of water in between, You wont be so hungry and will just have to motivate yourself to wait until the next meal...0
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Binge eating is a very complex thing, and I don't think will-power alone really cuts it. I think you need to really find out what makes you binge, and put strategies in place. It's not just a case of "emotional eating"; real binge-eating is different, it's a step beyond that, but a lot of the strategies for emotional eating can help. If you are really struggling and feel out of control with it, it's really worth seeking professional help. There are also a lot of self-help books out there. There's a binge-eating group here on MFP that has a suggested book list. http://www.myfitnesspal.com/forums/show/743-binge-eating-support-group
Is it certain foods that set you off? In which case, you may need to limit those, at least for a period of time. Some people cut out trigger foods and find that they can re-introduce them later when they feel more in control.
Is it under-eating? It's very common for under-eating to trigger bingeing, both for physiological and psychological reasons. That's another good reason not to cut calories too drastically. The human body has evolved pretty good mechanisms against starvation, and those mechanisms can kick in even if you are far from actual starvation. Often people will say that they feel "fine" and "full of energy" etc, but they will be having urges to overeat because they are simply not giving their body enough energy. While you are restricting intake, make the most of the food you're eating so that you're not getting too hungry: make sure you're getting plenty of protein, fibre and enough fat, and drinking enough fluids. Have a read of this: http://www.bodyrecomposition.com/fat-loss/9-ways-to-deal-with-hunger-on-a-diet.html
Sometimes, it's the psychological effect of dieting, and feeling deprived of food in general, or certain types of food. This is also a very common with dieting, but can be worse if you grew up in an environment where food was (or seemed) scarce - either really scarce due to poverty, or because you were brought up to believe that certain foods are forbidden, or you had to compete with others to get your fair share etc. So, for some people, as soon as they tell themselves they're "on a diet" they are suddenly fighting the urge to overeat. Including all the foods you really like in your normal diet can help (unless they trigger binges, obviously). Making small, sustainable changes that you can live with is best. Even if you eat everything you like, you may still feel restricted just by calorie counting, because there is always a limit on what you can eat. Intermittent fasting can be very helpful for this, for some people, as it gives you a lot of flexibility and allows you to have bigger meals. (I notice someone above has recommended small meals every few hours; if that works for you, then great. It doesn't work for everyone. For me personally, that way of eating makes me far more inclined to overeat. I have found that it's ok to feel hungry sometimes, it actually helps you to be more aware of your body's needs. The key is experimenting to find what works best for you.)
As others have said, some people have certain times or situations where they are more likely to binge, so being aware of those triggers can help you to prevent it happening.
As well as looking for the reasons why you binge, work on the emotional aspects that drive you to overeat. Look for ways of distracting yourself or "surfing the urge" (google urge surfing for more on this). Also read this: http://bingeeatingtherapy.com/2010/11/08/fighting-urges-to-binge-eat/
Find other ways of coping with negative emotions so that you don't need to turn to food. This is very hard, but it's sometimes just about creating new habits. When you get the urge to eat, go for a walk, or a run, or have a bath, or call a friend. Write a list, and when you get that urge, work through your list. Sometimes just postponing eating something can make the urge go away. If the urge to eat doesn't go away, well then it might just be real, physical hunger, in which case, eat something!0 -
I try to keep all the binge type food out of my house, I also have a "fat" picture on my phone, its truly awful and every time I think about eating everything and anyhing in site I look at that. If all else fails I drink a tonne of water which usually makes me feel a little sick and then have to sit down, it stops me thinking of eating loads.0
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This makes me a little bit sad. I honestly don't think self-loathing and making yourself feel sick are the best ways to develop a healthier relationship with food.I try to keep all the binge type food out of my house, I also have a "fat" picture on my phone, its truly awful and every time I think about eating everything and anyhing in site I look at that. If all else fails I drink a tonne of water which usually makes me feel a little sick and then have to sit down, it stops me thinking of eating loads.0 -
I think I must be one of those lucky people who just says no and that's it. I have 'treats' in my office every single day, without fail. Cookies, cakes, sweets, chocolate, donuts, flap jacks... You name it, it's here. I can honestly say in the 5 months that I've worked here that I have never picked up a single treat from the table. I just, don't.
It isn't constant where I work but it is often like that. In an odd way, this makes it easier eventually because you get used to it. I would like to say that my undying commitment hardened my resolve, but the truth is after a while you just don't even notice donuts anymore.0
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