binge eating and don't know what to do

P6O9B

Hi there, just thought I would try reaching out and owning up. I have been binge eating a lot. I have been too embarrassed to log my food and don't want to have to see all the calories I have been binge eating and feel really disappointed in myself and discouraged. I'm not sure how to stop and I don't really even know why I am doing it. Anyone else had a similar experience and have managed to loose weight and eat healthily? Any tips?

TnTWalter

the best advice i can give you is to log it. seeing negative 500 calories or whatever is an eye opener. Just because you didn't log it doesn't mean you didn't eat it, you know? Face it and move on. Try it for a week. You might see that you start making better choices or exercise more to make up for some of the calories. Also, write down when you are wanting to binge what is going on so you can see a pattern. If you can, go for a walk or call someone to chat instead. Best of luck.

LegalMom0928

I am so sorry you are struggling with this. Binge eating is a terrible, difficult habit to break.

First and foremost, I want to tell you that you CAN stop it, you CAN break the cycle, and you CAN be healthy. It takes a lot of work, without a doubt, but you CAN do it! I would urge you to log the binges. Accountability is the first step. You can't change something you don't acknowledge exists. You've already eaten the food; pretending like you didn't doesn't change anything. There is no shame in a binge; it happened, move on. But don't lie to yourself, you deserve better.

Next I would encourage you to research and find some binge prevention strategies. There are stories all over the internet of people who have conquered binge eating, and they all have something in common. They DID SOMETHING about it. Maybe you need to drink a glass of water and reevaluate whether or not you still want the food afterwards. Maybe go for a walk. Maybe its a specific food? Stop buying it. But whatever you do, don't do NOTHING. You have to prepare for it and deal with it when it happens.

Lastly, you need to be really, really honest with yourself about why it is happening and what you want to do about it. Do you really want to stop? Do you really want to be healthy? Lose weight? If so, then you have to dig down and make it happen. It isn't easy. It takes work. Its hard. But living this way is hard, too. You have to decide which is worth the effort. If you commit to working on yourself and the "why" of your binges, you will giving yourself a gift that can help lead you to your goals.

I wish you the best of luck!

atiana19

I have been a binge eater all my life and have been able to succesfully keep off my weight for some time now. I personally binged because of emotional reasons I would let the sugar and carb rush keep me happy and it always did and I always felt bad after. Best advice I can give is to try walking when you have cravings the walking would help me clear my mind and feel ready to get back on track with my eating habits. The more you replace unhealthy habits with positive ones you will start to feel the confidence to stay on track. Lots of luck feel free to friend me if you like = )

P6O9B

Thank you so much for your advice. I will start doing that from today. It means so much to be able to talk about this with people who don't judge me for it. Usually I just keep my issues a secret from people in my life because I'm so embarrassed and disgusted about the binge eating and think others will feel the same so it's really nice to be able to talk and get advice!

P6O9B

wow it's so wonderful reading all your replies. Thank you so much for the support!!! It means so much to me!

kimcalica

I'm bipolar.. Do binge eating was and still is an issue with me.. I managed to lose 137 lbs and am keeping it off. I've learned to love active life.. Every day I do active things until the afternoon, when I kind of tucker out.. I don't keep unhealthy food in the house. All the food we keep is good, nutritious, energy producing fuel type food.. So I generally focus on creating energy production through eating and every day activity.. Every day I prepare for tomorrow's activities.. So when I have a binge.. If I get ahold of something bad.. Or binge on health food, I truly get a hangover lol, and can't perform the way I want.. So I suffer the consequences, and just move forward.. The day after a binge.. I flush out with water, kind of a sick day.. Then next day... Back on the horse.. So my advice is... Try to binge less.. But if/when you do, make sure you give yourself the next day to recover, then back on the horse.. Until your binges become small enough to not effect you.. At this point, my binges are so small they don't effect me much anymore.. Like 3 Safeway cookies.. That's a binge.. Or 3 cups of 1/2 fat ice cream.. That's a binge.. This is a huge jump from the 5,000 calorie binges I used to have!!!!! Slow and steady!!! And don't forget to stay active!!!

mbaker566

log it. confront it. deal with it.
and deal with your emotions. don't stuff them down with food.
consider exercise.
consider a therapist if the emotional aspect seems too big.
redevelop your relationship with food. food is neither good or bad. it doesn't provide comfort. it is fuel.
also consider Overeaters anonymous as you will find people who have had similar struggles. and it's a place you can feel safe and work on developing good techniques on dealing with food and food situations.
I believe there is an OA group here

kimcalica

LegalMom0928 wrote: »

I am so sorry you are struggling with this. Binge eating is a terrible, difficult habit to break.

First and foremost, I want to tell you that you CAN stop it, you CAN break the cycle, and you CAN be healthy. It takes a lot of work, without a doubt, but you CAN do it! I would urge you to log the binges. Accountability is the first step. You can't change something you don't acknowledge exists. You've already eaten the food; pretending like you didn't doesn't change anything. There is no shame in a binge; it happened, move on. But don't lie to yourself, you deserve better.

Next I would encourage you to research and find some binge prevention strategies. There are stories all over the internet of people who have conquered binge eating, and they all have something in common. They DID SOMETHING about it. Maybe you need to drink a glass of water and reevaluate whether or not you still want the food afterwards. Maybe go for a walk. Maybe its a specific food? Stop buying it. But whatever you do, don't do NOTHING. You have to prepare for it and deal with it when it happens.

Lastly, you need to be really, really honest with yourself about why it is happening and what you want to do about it. Do you really want to stop? Do you really want to be healthy? Lose weight? If so, then you have to dig down and make it happen. It isn't easy. It takes work. Its hard. But living this way is hard, too. You have to decide which is worth the effort. If you commit to working on yourself and the "why" of your binges, you will giving yourself a gift that can help lead you to your goals.

I wish you the best of luck!

I totally agree!! Log the binges!! That's how I knew I had upwards of 5,000 cals!!! Totally eye opening!

kimcalica

Also, the longer stretch of good days you have, if you have a bad day.. It will effect you less and less... So I like to work really hard for a long time.. Because I just know I'm going to screw up and binge hard someday.. So I do awesome every day so that when that day comes, it won't really even count will it? Ah ha!!!!

kshama2001

Therapy, cardio, and yoga.

How Yoga Can Help End Binge Eating

One breath at a time, end the suffering of binge-eating

...According to Juliano, yoga gives people the skills to stay with what they are feeling, rather than turning to food to escape. People who are obese or suffering from eating disorders have a tendency to dissociate from their bodies -- to choose not to feel what they are feeling when they are angry, anxious, or sad. Often, they turn to food to numb themselves. "There's this sense that I have to feel better right now, " Juliano says. "There is a complete intolerance of what is happening right now." This need to escape unpleasant feelings triggers a binge.

When you eat to escape what you are feeling, you lose touch with the experience of eating, as well. This is one reason binges can spiral out of control. "You have no understanding that you are full, way past full, into uncomfortable, because you're so out of it," Juliano explains. "You have no connection to what you're eating. You're eating a pint of ice cream and can't even taste it. Or you go to make yourself some toast and before you know it, half the loaf is gone."

Mindful yoga directly challenges the habit of dissociating from your body and your present-moment experience. "The whole point of yoga is to stay connected to your body. You learn it through practice, through breathing, and through breathing through the sensations."

Read more: https://www.psychologytoday.com/blog/the-science-willpower/201007/how-yoga-can-help-end-binge-eating

rosej31

I have been a binge eater in the past but I prayed myself out of it and believed in myself that I can do all things through Christ that within me...It was not easy but I had asked myself do I want to have complication (illness) late in life or enjoy life. Meaning do I want to be diabetic, over weight, high blood pressure and so on. I decided the non complication life.
I want to meetings with people who are binge eater but to be honest it did not help me but everyone is different and I did one on one therapist which charge you arm and a leg.
Ask yourself why you are binge? How does it solve the problem or can the problem be solve? Try not to think to hard about foods. Keep yourself busy be active. Whatever day or time you binge use that time to think about other things or be active.
Hope this help and good luck

pili90

I will always struggle with this... What I do is a bit different. I don't trust myself with binge worthy food, so I don't have anything. My kitchen is filled with things I have to cook to eat, and most of them healthy. I always binge eat at night, so I count on me being lazy. If I don't have it, I'm too lazy to go out and buy stuff... Hence no binge eating.

If I truly need to eat, then the cooking time will allow me to think about why am I eating, sometimes it could be hunger. Of course from time to time I'll buy something and eat it, but it's once in a while, so not a lot of damage...

About logging or not, I would say it's up to you, but it helps.

glovepuppet

maybe, like with AA, you need a sponsor who you can call when you feel like giving in. a friend or family member who you can call up, so that they can talk you out of it. it's not something that would work for everyone, but I figured it's worth putting out there.

kimcalica

That's true that it happens at night!! I went two years going to bed at 8pm for that reason!! Lmao!! It worked though!

mbaker566

glovepuppet wrote: »

maybe, like with AA, you need a sponsor who you can call when you feel like giving in. a friend or family member who you can call up, so that they can talk you out of it. it's not something that would work for everyone, but I figured it's worth putting out there.

there is a program called overeaters anonymous that encourages sponsorship like other 12 step programs

MsJulesRenee

I eat dinner later at night now (around 7-8pm) to keep from being hungry by bedtime (10 - 10:30pm). Been working for me for about a year now and that's the only thing that has helped. Good luck!

Asher_Ethan

What do you have MFP set to lose per week? I found that if I set mine to lose .5 a week I get to eat more and I hardly ever binge. A couple of months ago, I set mine to lose 1.5 pounds a week (wanted to look good for a vacation) and I found myself bingeing more because I was so hungry and not properly fueling myself.

Hope this helps.

BlackPup

There is stacks of good advice here.
I want to echo Asher_Ethan, if I restrict too much I have more problems with bingeing. I like to have a little bit of room for something yummy in the evening if I have to go over for it I risk a binge.

Also when I was suffering from postnatal depression I wasn't in the right place mentally to lose weight. I put on a fair bit till I got back in control and managed to maintain for 6 months before coming back and now I'm on track for losing again.

kelieghjane

I've been binging for years and just started logging I was shocked to see that I was consiuming thousands of calories in 10 minutes. Since logging I haven't stopped bit I'm more in control.

vadimknobel

in my experience I tended to binge when I tried to cut my calories to much. I tried to go from 3000 calories a day to 800. that doesn't work. reduce slowly if you are eating 3000 now try to cut maybe to 2000-2500 calories. log everything. don't underestimate the portion sizes, overestimate instead.

P6O9B

Thank you so much for the advice and support everyone. I have my weight loss at 0.5 kg per week. However on days when I don't binge I usually eat about 1000 calories under the amount set for the day so maybe that together with not wanting to deal with emotions such as sadness or fear set me up for a binge

47Jacqueline

You are setting yourself up to binge by reducing your intake. Knowing that you are binging because you don't want to deal with your emotions is a good first steps. Awareness usually results in us feeling like we are doing something more than usual.

The next step is some kind of action. One possibility is forgiving yourself. By stopping the judgment, the action will take on less importance and give you some space to change.

And additional possibility is to get professional help to deal with those emotions that are so difficult to sit with.

kimcalica

Everyone needs an outlet.. If I don't binge once in awhile.. I might take up smoking or drink or something worse.. Not like I would.. Those days are behind me for the most part.. But my binges are so small now anyway.. But food can be a vice.. And also, if used right, a healthy one. It's just about getting it down to a healthy amount.. And getting rid of the guilt.. Obviously, we need to come to terms with our real problems..

Recently, I was unable to have a little binge, for weeks, I was stressed.. No vice.. And I actually got stress hives!!! For 10 days! Once I was able to binge on 3 big cookies.. They went away.. It was the strangest thing!

I know I sound really crazy, but I've been at this for years, and struggled with addiction and weight issues.. Honestly.. Active lifestyle saved me from myself and gave me what I really wanted.. The ability to do what I just sometimes need to do! And that's sit with a big ol' bowl of ice cream some nights and just indulge!

dmt4641

As others have said, log all the food you eat including binges. Set your diary to private if you are embarrassed. Not only does the act of logging show you how much damage the binge can cause, it can also help in preventing binges. If you are tracking your food accurately, you will have to put your food on a scale before you consume it. This in itself can help prevent a binge, because you will probably give yourself a reasonable portion.

Also, even though it is hard, try and figure out and address the emotional reasons you are binging. They may already be apparent to you, or you may need a counselor or therapist to help you through it. Either way, until you address the core issue you are going to have binge eating issues or other avoidance behaviors.

I had a period of binge eating a couple years ago when I moved to a new city. I didn't know anyone and was lonely. I joined MFP and lost some of the weight I gained, but still had periods of overeating. When I finally addressed the issue (I put myself out there and made a new group of friends), the binge eating stopped.

You are using food to "zone out" and avoid your problems. Instead of avoiding your underlying problems, face them head on and try and fix the things are can and accept the things you cannot change.

P6O9B

Ops sorry guys I was supposed to write 1000 kj not calories!

P6O9B

Thank you for the words of advice and encouragement. I took time for myself today to really feel emotions when they come up and I was really surprised that I felt annoyed/angry when a friend yet again asked me to do a favor for them and asked me to drop something off to their sister on the other side of the city at 7:30pm because I have a car and they don't. By the time I got back my dinner had gone cold and reheated salad felafel is not so great as the salad goes all limp. Usually I wouldn't feel annoyed or angry I would just do what my friend had asked and binge later. I did still drop the stuff off but at least I let myself feel entitled to be annoyed and to have the feeling (of course I didn't let anyone else see I was feeling this). So thank you to everyone who has given me the encouragement and advice to take the first steps today into feeling feelings I would normally push away.

whiteblossom14

P6O9B wrote: »

Hi there, just thought I would try reaching out and owning up. I have been binge eating a lot. I have been too embarrassed to log my food and don't want to have to see all the calories I have been binge eating and feel really disappointed in myself and discouraged. I'm not sure how to stop and I don't really even know why I am doing it. Anyone else had a similar experience and have managed to loose weight and eat healthily? Any tips?

I binge eat. But I have to say when I started I didn't log the calories on different app. Made up my mind I wouldn't do it this time. I write every thing on here I still over eat with snacks but I get my butt out and do exercise. I still feel very guilty but seeing the weight coming off and the support I have received has been awesome. Take the first step and you have done that. Well done x

Tahlia68

P6O9B wrote: »

Thank you for the words of advice and encouragement. I took time for myself today to really feel emotions when they come up and I was really surprised that I felt annoyed/angry when a friend yet again asked me to do a favor for them and asked me to drop something off to their sister on the other side of the city at 7:30pm because I have a car and they don't. By the time I got back my dinner had gone cold and reheated salad felafel is not so great as the salad goes all limp. Usually I wouldn't feel annoyed or angry I would just do what my friend had asked and binge later. I did still drop the stuff off but at least I let myself feel entitled to be annoyed and to have the feeling (of course I didn't let anyone else see I was feeling this). So thank you to everyone who has given me the encouragement and advice to take the first steps today into feeling feelings I would normally push away.

Don't beat yourself up. Be kind to yourself. Log everything you eat and be honest with yourself. If you feel like having a binge, go for a walk, take a hot bath, papmper yourself and try and take your mind off food. Drink lots of water to curb your hunger. Theres a lot of great advice from all the above members, take it.

ForestFairy022

My psychologist told me that I need to eat 3 meals and 3 snacks, every 3 hours. I binge because of carbs so she told me that I need to have some carbs at each meal/snack, so that my body has a steady supply all day.

ForestFairy022

Oh, and also drink a glass of water every hour if you can. That helps me too.