Does anyone have tips on how to stop binge-eating?

slothbears

Hello everyone, I haven't posted here before so I'm sorry if this is in the wrong section!

I'm currently trying to reach a comfortable weight while recovering from bulimia. For about four years I've been used to not eating for 3 to 4 days, eating 2500+ calories daily for the next week while engaging in some disordered habits (I don't want to gross people out, sorry), and then repeating the cycle. Over the last year I've managed to lose a little over 40 pounds but I did not do it healthily.

I'd really like to lose another 15-20 pounds, maintain for a while, and then begin to build some muscle tone - I have practically none! But my main problem is that no matter how hard I try, I can only "diet" for two or three days before reverting to my bulimic habits. I really, really need to learn to stop binging, not only for my weight, but for my general health and teeth - I'm 18, never had any fillings or dental problems when I was younger, but I'm due to have 3 teeth removed... the one positive is that it's a huge motivator.

I'm determined to lose weight and try to become healthier, but I really need some advice.

How do you, personally, (i) avoid cravings? or (ii) only eat in moderation? And especially for people who eat when stressed or depressed (my main binge "triggers"), how do you find a healthier way to deal with your emotions? Also, because my eating has been so disordered for such a long time (I suppose I had some sort of childhood binge eating disorder, too, as I've never been a normal weight) I'm a little worried after reading things about people's metabolisms handling food differently. I'm a boy, I'm 18, I'm 5'3" - what's a suitable calorie goal? 1200 seems like an okay goal, mostly because I'm so short, but I'm a little paranoid I'll gain weight on anything more.

Thank you so much if you can offer any advice, I'm really determined to make this work. I hope you all have a lovely day!

KarenJanine

You should be speaking with a dietitian who will set a sensible calorie intake and diet plan for you.

As an 18 year old male you should not be eating 1200 calories. Trying to restrict your calories too much will likely compound your issue with bingeing.

slothbears

KarenJanine wrote: »

You should be speaking with a dietitian who will set a sensible calorie intake and diet plan for you.

As an 18 year old male you should not be eating 1200 calories. Trying to restrict your calories too much will likely compound your issue with bingeing.

I don't currently have access to a dietician. (If I did, I wouldn't be posting this!) Why would eating less worsen binging? Plus all the calorie recommendations I've seen for men are for older guys who tend to be quite a lot taller than I am, and accidentally gaining weight is the last thing I want to do.

worstcaster

I agree with KarenJanine, consult with a nutritionist. They will help you set up a reasonable calorie goal and plan meals to make sure you get all the nutrients you need. Right know my goal is set for 1800 calories and I've been losing steadily for the past few weeks. I'm a 5' 6" 36 year old male.

In response to your question about reducing binging, eating a few more calories will help. Increasing your protein intake will help. The protein will help you maintain your muscle mass and lets you feel fuller longer than the same calorie amount of carbs. Fats also help with a feeling of fullness and should be a part of your regular diet. Certain vitamins must have fats available in order to be absorbed by the body. As long as you are eating at a deficit you will continue to lose weight. Try not to think of fats as bad.

If you start feeling hungry eat something. It is better to eat a small snack early. The longer you fight the hunger the worse it gets and the more likely you are to over eat.

Another thing which helped me with binging is to use your food dairy. If you enter what you will be eating before you eat it, seeing the numbers can help you keep within your goal.

dirtyflirty30

I feel like this is definitely something you should consult a professional about. Do you not have access due to finances, or due to location?

rhyolite_

Restricting your calorie intake too much can lead to binging because of the mental toll restricting can take. 1200 may be too low for you, so just be careful with that. Don't be so afraid of gaining weight that you sabotage yourself.

As someone also recovering from an ED while trying to lose weight, I can honestly tell you that it does get easier after the initial hell. No matter what your calorie intake is set to, it's probably going to feel too restrictive at first since you are used to being able to binge. Push through it and find what works for you. Once you have your own routine and you put some success behind you, it gets easier.

I avoid cravings by not denying myself anything I want. If I want oreos, I fit them into my calories for the day. Same for any other food. I'm lucky to really enjoy "healthier" foods anyway, so I can pack a lot of food into my day with nutrient-dense, low-calorie foods. And then fill in the gaps with other foods that I genuinely enjoy. Eating the foods that you love will help you eat in moderation. You will not do it perfectly every time.

What helped me the most was planning out my meals for the next day, pre-weighing and pre-logging so that I knew exactly what my leftover calories would be. Feeling like I still had the ability to make impulse decisions about food without going over my calorie budget helped me feel in control all around.

slothbears

worstcaster wrote: »

I agree with KarenJanine, consult with a nutritionist. They will help you set up a reasonable calorie goal and plan meals to make sure you get all the nutrients you need. Right know my goal is set for 1800 calories and I've been losing steadily for the past few weeks. I'm a 5' 6" 36 year old male. (...)

I guess trying to fight hunger is one thing I really do need to work on. Although thankfully I've never been too worried about "evil" fats, carbohydrates, etc., but I think I should try to eat some more protein. I mostly live off bread, pasta, and vegetables at the moment... which isn't overly balanced. I always try to plan my meals ahead, but if I eat something unplanned (which ends in a binge 9 times out of 10) it sort of throws me off for the whole day. If I were to go over my calories due to an early binge, do you think it's best to try not to eat for the rest of the day, or to only eat something small?

I only quoted the first paragraph because I didn't want the post to be too long, sorry.

dirtyflirty30 wrote: »

I feel like this is definitely something you should consult a professional about. Do you not have access due to finances, or due to location?

Both, really. I'm lucky to see a therapist but I'm on a very long waiting list to see a NHS nutritionist/eating disorder specialist, and unfortunately going private would be too expensive. I'm trying to make some improvements in the meantime, though

gingerlocks2016

Have you considered Overeaters Anonymous? This is the program that a lot of people use during and after treatment for eating disorders. It's not for everyone but it does give you a higher level of support and it's free. I've had some of the same issues as you in the past and OA has really helped me.

VeggieStef

Please go see a doctor! I think it is very good that you are trying to plan to be healthier. I think talking to a doctor would help you come up with a good, solid plan with some guidelines for you personally instead of a general idea. You are so young, it is great you are seeing this as unhealthy and wanting to do something about it now, that is great. Learning to love and respect yourself is a process - keep moving in the right direction!

dirtyflirty30

dirtyflirty30 wrote: »

I feel like this is definitely something you should consult a professional about. Do you not have access due to finances, or due to location?

Both, really. I'm lucky to see a therapist but I'm on a very long waiting list to see a NHS nutritionist/eating disorder specialist, and unfortunately going private would be too expensive. I'm trying to make some improvements in the meantime, though
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Got it. Sorry, I'm not very knowledgeable about free resources in the UK. Have you thought about maintaining until you *are* able to speak with them? Sending you lots of positive, safe thoughts.

worstcaster

If you binge and go over your planned calories for q meal try something with low calories but high fiber. I find raw carrots work well.

Peachiko87

slothbears wrote: »

I make sure to drink plenty of water throughout the day, and go for a walk when I get hungry. Reading a book, playing a video game, or doing some other form of exercise, it all takes your mind off of snacking. It helps A LOT.

karliebethell

You don't have to see a nutritionist. There I said it. There is TONS of information online, at the library etc. You can educate yourself on nutrition. It's important to understand how many calories you need daily. 1200 is too low. There are calculators online where you input your height and weight and it gives you a general calorie goal for the day. The binge eating may not be hunger as much as it might be a mental issue. If you suffered from bulimia, it is probably ingrained in your brain as a habit. You need make sure you never feel hungry. So that means snacking between meals, meeting your calorie goal daily, and ensuring what you eat is a proper mix of protein, carbohydrates, fats, etc. You can do this. We are all here supporting you

kellyship17

As a recovered bulimic/anorexic, I can say the way I got my behaviors under control was seeking help. I had the most wonderful therapist, and together we got to the deep roots of why my eating was disordered. If you don't have access to therapy (I was able to go to one at my college, so I didn't have to pay extra), I would say start a journal for when you binge. This can help you identify what emotions are making you want to binge. I have been officially in recovery for a year as of August, but I can tell you it was a frustrating and difficult road to get here. I now eat at a moderate deficit, only looking to lose a half pound a week or so (I would go a little crazy if I only got to eat 1200 a day). I still overeat sometimes, but allowing myself a higher daily allowance gives me room for food that used to be a problem for me (like ice cream!) so now I have less desire to binge. I just had to learn that it's okay to overeat sometimes and it's okay to eat ice cream, life is a balance. Hang in there, you can do this!

Holly_Wood_888

As mentioned above, a nutritionist would be a good idea on a mental level - you first need to get yourself used to eating regularly every day - eating three meals is a good place to begin ... you need to conquer this BEFORE you lose any more fat.
When you dont eat regularily, your body stores fat because it never knows when it will be fed next . If you eat throughout the day you have a better chance of shedding fat in the long run.

Start with a small breakfast in the morning - whether that's an egg and a piece of toast or a protein bar and a piece of fruit - (if you can only manage an apple or an orange, you've gotta start somewhere)

Lunch: Protein and veggies, if you can manage, also a piece of fruit ( ie. chicken breast or lean deli meat, some veggies and 1 or 2 pieces of melba toast)
Dinner: repeat: Protein, veggies, fruit, carbs (2 pieces of melba toast)

Making sure you have protein and veggies prepped the night before will help you immensely - if you don't carry food with you, you will be more likely to find that its an inconvenience to go out and buy anything from the grocery store.

I don't know what you binge on, but I would imagine its not super healthy? So if its chocolate, then eat some dark chocolate at the end of your meals - maybe half the bar after lunch and half the bar after dinner - you need to give your body some of what your craving so you don't go nuts ... if you eat it at the end of your meals, you will already be mostly full and less likely to binge on it.

Now is not the time to be concerned with calories - you just need to get yourself in a good routine of eating clean foods

You can do this ! It takes 21 days to form a new habit