Binge Eating / Emotional Eating
Fay84Vegan
Posts: 225 Member
Has anyone got issues with Binge eating / Emotional Eating?
I had a great week last week but this week I've got a cold and my emotions are getting the better of me and eating is what I do to 'feel better'.
I Binge on Healthy Food most of the time but that still puts me over my calories & wrecks my day because I find it extremely challenging to stop!
I had a great week last week but this week I've got a cold and my emotions are getting the better of me and eating is what I do to 'feel better'.
I Binge on Healthy Food most of the time but that still puts me over my calories & wrecks my day because I find it extremely challenging to stop!
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I emotional binge eat as well. Today I found out they are moving my husband's office to Phoenix next year so I've been a wreck all morning. After I weighed and ate my second serving of my kids gold fish I could see what the rest of the day was about to be like so I picked up my toddler and we went outside and played with chalk. It was a great distraction and helped me get a better handle on my emotions.0
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When you say you binge on "healthy food," it makes me wonder if you're getting enough of what you need day-to-day. I tend to struggle with the compulsion to binge when I eat too low fat. Are you getting enough fat?0
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yep. but not on healthy food. on sweets mostly.0
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Add me. I am a wreck some days and really struggle with this. Most of the time, I keep it in check. Monday... I was like 3500 calories over.0
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All the time. Most of the time I don;t realize that's why I'm eating but I am starting to get more tuned into it. If I can identify that's why I'm eating I have a better chance of stopping it
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Something I've learned about losing weight is that it isn't just about what you eat but also about what you feel. I binge eat junk food like there's no tomorrow when I get too stressed out or depressed. What I've now learned to do is leave positive sticky notes all about my room and my house and maybe leave notes on my phone just as a reminder that everything will be okay and I don't NEED to turn to food. It's just something small and it might not help everyone but that's my advice:)0
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Your protein and fat goals are pretty low. That would make me starved!!!
Try to get those macros up to 0.6-0.7g/ lb of body weight for protein and around 60g/day for fat (especially important for nutrient uptake and hormonal function in women).0 -
When I Binge I'm not actually hungry... If I'm hungry I eat - I have no problem with that!
Sometimes my emotions trigger me to eat and eat and eat even though I don't need to & this is the problem!
No foods stop the feeling I get & no amount of food stops it from happening ...!0 -
Does anyone that suffers from Binge Eating KNOW what THEIR Triggers actually are...??0
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Fay84Vegan wrote: »Does anyone that suffers from Binge Eating KNOW what THEIR Triggers actually are...??
Yes, I know what mine are.0 -
Yes!!! I struggle with this everyday...0
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Fay84Vegan wrote: »Does anyone that suffers from Binge Eating KNOW what THEIR Triggers actually are...??
I do. I have a couple and I've worked out solutions to most of them.
#1 I'll eat out of boredom. I've stopped this for the most part because now I won't eat unless I'm actually hungry. If the answer is yes, I'll eat. If not, I'll drink some water and go find something to do.
#2 I'll eat if I've had a bad day and feel like I deserve a treat. For this I'll go ahead and have my treat, but it's something that isn't going to break the bank when it comes to my calorie allotment. No ice cream, cookies, or brownies. I like Chobani coconut yogurt so that's what I'll usually have.
#3 I'll eat if I'm woken up numerous times in the night. This one I still have trouble with because I'm not awake enough to register that it's not a good idea. I'm not hungry, it's more like a tired, groggy feeling and I'll instinctively head for the fridge. I try to not keep foods that will get me in trouble in the house for this reason.
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I'm a bored/emotional eater. My bf works nights, so I'm home alone a lot. I do fine with my eating at work, but when I'm home and I don't have anyone to talk to, I eat. When I have a rough day, it's worse. It's a hard thing to deal with, but using this app has really helped me. People on here are truly supportive and helpful.0
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I'd say that I've had problems with binge eating for a while. It tends to happen when I'm stressed, upset, bored or sometimes even when I'm happy. Whenever I was under a lot of stress I wouldn't have the energy or the motivation to cook so would go to the shop and buy things like chocolate, cakes and sweets and then binge on those instead of eating normal food. If I was feeling bored then I'd just keep snacking all day on things like crisps and sandwiches, stuff that tasted good.
It really is frustrating because I actually eat healthy most of the time, I rarely have takeaways, don't drink fizzy drinks and eat normal portions of healthy well balanced meals. I also push myself really hard at the gym. It just annoys me because that sort of stuff doesn't show, it's the binge eating that makes me put on weight and makes me have a need to diet. I'll work really hard to lose the weight, then I'll let my guard down for a few weeks and it will all spiral out of control with the binging and I'll give up with trying to be healthy. Then I'll get to the point where I realise that I've put weight on, so I have to diet to lose the weight and then the cycle begins again. It's like I could spend the whole day eating healthy food and working hard at the gym, then something will happen and I'll end up eating like 800 calories worth of chocolate. It really is frustrating.0 -
janejellyroll wrote: »When you say you binge on "healthy food," it makes me wonder if you're getting enough of what you need day-to-day. I tend to struggle with the compulsion to binge when I eat too low fat. Are you getting enough fat?
For me not getting enough protein can lead to uncontrolled eating.
@Fay84Vegan you only had 11% protein yesterday. What about adding some vegan protein powder to your juice drinks and legumes to your other meals?
And like @janejellyroll said, add some fat. You were only 11% for that yesterday as well. I add walnut oil and such to smoothies to boost the fat content of that.
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some people think binge eating is like several 100 cals over ... if you're like me ... I can eat and eat and eat and eat when this happens and its nothing. Neither full nor satisfied and I don't know why, but its like a frenzy. I literally feel out of control and just can't seem to stop.
About 2 weeks ago -- I tried to log every bit of it just to see -- I'm sure I missed some -- but it was like 4,000+ cals
My triggers seem to be when I'm too tired. I try to get as much sleep as I can, but my daughter has a condition which doesn't allow that most nights. Other triggers, food was withheld when a child. I literally got about 200cals a day for months ... now it's like I have to eat it all when these feelings come on. Other triggers are boredom and just feeling lonely or isolated. Also, I stopped my birth control. That has surprisingly helped.
I've learned that sometimes I can evade these binges when I stop, breath and pray. I've taken on a 30 day yoga boot camp challenge (just doing it by myself in my home) and it has helped SOOOOO much!!! I'm on day 17 and I'm feeling so much better.0 -
Just looked at your last week or so in your diary. Maybe you aren't varying your diet enough? Maybe some of the binge eating is because your body is wanting something different?? I saw that when your hungry you eat and when you feel a binge coming on that your not necessarily hungry, but its definitely something. As far as your diary, your fat is fairly low and when vegan, protein is about where you are at. But that might be an area to look at. But most of all, I would try to quiet your body and really reflect on what could be possible triggers since you aren't actually hungry. And honestly, I think most binge sessions aren't when people are actually hungry. To me, that seems to be a common thread.0
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kshama2001 wrote: »janejellyroll wrote: »When you say you binge on "healthy food," it makes me wonder if you're getting enough of what you need day-to-day. I tend to struggle with the compulsion to binge when I eat too low fat. Are you getting enough fat?
For me not getting enough protein can lead to uncontrolled eating.
@Fay84Vegan you only had 11% protein yesterday. What about adding some vegan protein powder to your juice drinks and legumes to your other meals?
And like @janejellyroll said, add some fat. You were only 11% for that yesterday as well. I add walnut oil and such to smoothies to boost the fat content of that.
OP, eating too little fat and protein IS going to interfere with your hormones, thus deregulating your emotional system, along with all your other systems. We are a whole being, and everything functions together, so taking a nutritional imbalance out of the equation is doing yourself a disservice. Try getting some adequate fat (50-60 grams per day) and protein (80+ grams per day) in you for a month straight and see if this issue stops for you. It certainly worked for me.
Best of luck.
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Fay84Vegan wrote: »Does anyone that suffers from Binge Eating KNOW what THEIR Triggers actually are...??
Definitely.
Stress, Anger, Loneliness, Overwhelming emotions.
I use overeating/binge eating/emotional eating to soothe myself when there's nothing going right.
What helps me is realizing that maybe I really don't want to eat that full pizza, I just really want to get a handle on whatever it is that's bugging me.
Then I move onto, can I control this situation I'm in or not? Thinking it through helps me realize I'm not hungry/craving it, just trying to soothe my emotions.
I also binge on junk food/comfort foods up to 6,000 calories in one sitting. I'm not proud of it, but I have reduced the instances.0 -
Yes. Binge/over eating is an ongoing struggle for me. Slowly getting better, but it is still a thing.0
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I usually get triggered by a high stress day at work. What I do to help combat it is I agree to let myself have a cup of chocolate frozen yogurt during lunch. It equates to about 200 calories, but usually it's enough to keep me from going nuts and making really bad decisions when I get off work (and can say, drive to a McDonald's or something similar and binge on burgers and fries).
If you frequently have these high stress/emotional days, it may be useful for you to find out what triggers it and if there are other things you can do that will make you happy. Maybe take a hot bath with scented candles or fancy bath oils? Watch your favorite movie? If you've lost weight successful and keep track of it (I keep a daily weight log), look it over and praise yourself for your success?
You can also try doing what I do and develop methods to combat binge eating too much. Like I said, having that cup of frozen yogurt in the middle of a stressful day usually keeps me from going over the edge. If you can find a way to eat a small/reasonable portion of your favorite junk food, then this may help keep you from going overboard in general.
It also helps for me that the frozen yogurt is the ONLY junk food that we keep in the house. I don't shop too far in advanced, so there is normally very little food lying around that isn't accounted for (ie: for making that day's/week's breakfasts, lunches, dinners, or are leftovers from a previous dinner.) As a result, there isn't much for me to binge on in the first place (I know for some people/families, this isn't realistic).
Hope this helps.0 -
Yes etherealglow is right. I don't go over by a little. I binge. I know some of my triggers not all. Sleep has been crap this week. I haven't thought of that because I usually sleep good. Not enough protein. Anxiety (more than stress I think) and mindless eating are big for me. Once I start it's almost like I can't stop myself. I'm much better than I used to be but still struggle
What works is eating. Water. Exercise. Go to stuff stored in my car so I don't stop and buy. And watching sodium! The processed snacky stuff is crazy for sodium! Tracking is invaluable and I track EVERYTHING0 -
I am an emotional eater too. This group is very helpful!!
https://community.myfitnesspal.com/en/group/1012-emotional-eating0 -
I have had to deal with a lot of emotional baggage just to get to the place where I could even begin losing weight. Doing so has made losing sooooo much easier. I highly recommend homeopathy for helping to deal with whatever emotional issues are causing the binge eating (if they are long standing issues). It's been fast, easier, and way more productive then any counseling I ever did! If you're emotional eating from short term issues then finding distractions is always a good way to go. I also find that if I take the time to eat an apple when I feel like emotional eating, by the time I'm done with it, I no longer desire to eat anymore.0
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Fay84Vegan wrote: »Does anyone that suffers from Binge Eating KNOW what THEIR Triggers actually are...??
You have to figure that out in order to stop it. It may not be one particular thing but a cumulation of events or interactions. In my opinion you can get control through strategies before you have it all figured out. Don't wait for a big enlightening moment to start the process of stopping. In my case it's happening gradually. A key for me is to always be aware of what I am eating and why for every calorie I consume whether binging or just eating normally.
I am very committed to acknowledging when I have an episode. I log every single calorie so I am aware of exactly how I am sabotaging myself. Doing that has helped me especially when I log what's going on along with what I have eaten. If you do that long enough, you'll see patterns. The part that I am not good at is not beating myself up for the episode. The negative self talk doesn't help me.0 -
I do struggle with this and for me it usually consists of sweets. it has nothing to do with hunger and sometimes I eat and don't even enjoy or taste the food. I have increased my daily calories and protein levels which has helped a lot and also limited the amount of sugar in my diet. I do think if you restrict yourself too much, you are setting yourself up for a binge. also, food just can't fix an emotional void. we stuff ourselves and then feel worse.....I have tried to stop punishing myself. i feel more peaceful. tomorrow is always another day!! good luck.
stephanie0 -
I would echoe many of the triggers above. I had a binge last night actually, triggered by a high stress day at work (it didn't help that I was so incredibly busy/stressed that I barely ate all day). By the time I got home, I was hungry and exhausted. The idea of making chicken breast & veggies was just not going to make me feel better. And yes, sometimes I still use food to make me feel better when I shouldn't.
Personally, I feel I'm making progress because last night's binge ended last night. I woke up feeling gross, but I still weighed myself, logged it, and moved on. I also logged everything I ate last night, as accurately as possible. Taking ownership of what I did, and actually looking at those calories in my food diary helps me. I got back to my usual eating patterns & calories today. I realize now that one out of control night of eating won't undo all the good days, as long as I get back on track.
Eventually hoping to stop the binges completely....baby steps.0 -
I'm willing to bet that most people that are overweight are emotional eaters. I also believe that people who are tired and stay up to late eat more in search of energy.0
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If it's triggered by anxiety, then vitamin B might help.
I am having some pretty bad anxiety right now, so I am taking vitamin b every morning. I take it with 3 almonds in case it is a fat soluble vitamin. It seems to be helping.
I am also going to bed earlier and that helps.
Last night I couldn't get back to sleep around 3 am, so I moved to a space that the cat could sleep on me and he helped me regulate and go back to sleep.0 -
My trigger is absolutely Stress at work, especially when coupled with improper nutrition for the day (like if I forget my home-prepared lunch, or didn't grocery shop and had to bring something outside the norm). also, having too little fat during the day makes me grumpy and more likely to crave something fatty.
My binges are two meals: 1. chicken parm calzone or 2. general tsos chicken. Not only are they 4000+ calorie meals, they cost $20 apiece. I don't know why my two favorite meals are junk food, but man do I love those two dishes. If I'm in a frugal mood I will binge on an Entire Recipe of biscuits (I can make biscuits in about 10 minutes... ~2kcal) or an entire log of mozzarella (1200cal).
The trouble is, its barely even enjoyable. I can put down 4000cal of chinese food in under 10 minutes and still be craving more.
What has helped is to focus on how I feel after; such a large meal often impacts my ability to sleep that night, and I still feel bloated into the next day. (often so bloated I have a hard time working out with intensity, so there's some motivation not to do it... it'll screw up the rest of my week!).0
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