The Struggle

Daphnerose86

I lost 30 lbs two years ago. Was able to maintain for a few months and then my life fell apart. In the course of a year and a half I've put all the weight back on plus 5lbs because I stopped monitoring my intake or doing any exercise what so ever.

Life is better and I want to start feeling physically better but I'm struggling to get back into the swing of things. I'm really struggling with binge eating. All day is fine and then I come home from work and I eat the whole refrigerator. Yesterday I ate almost 3000 calories and for no reason. I was hungry when I got home and instead of making what would satisfy me. I made 3x as much. Then halfway through I was completely full and I forced myself to keep eating. It was horrifying. I couldn't stop. I felt like I was losing my mind. When I went to sleep I promised myself I wouldn't go over my limit for today. I am proud to say I didn't but today was rough. Between meals I was shaking and felt sick to my stomach. I talked to my friend at work about it and he told me it sounds like I'm going through withdrawals almost.

It's hard. I'm embarrassed by how out of control the situation has felt. Right now, instead of eating I'm on here writing. I want to be eating but I'm not... small win. Every day gets easier? If anyone has any similar issues and found a way to help stave off night time binges I would really appreciate hearing about it.

kommodevaran

That doesn't sound like ordinary overeating. Has this been happening more than once? If so, have you considered getting professional help?

Anyway, what you can do yourself, and have to do yourself with or without assistance/support, is eating enough and regularly (enough=not fewer calories than corresponding to a weekly weight loss of 1% of your total weight, sufficient amounts of macro- and micronutrients; regularly=more than once per day), plan your meals (deciding what you are going to eat, getting all you need to prepare those meals, have a strategy for how to make the correct portions), and pick foods that you like (that satisfy you without prompting you to overeat).

SeptemberFeyre

Try increasing your protein. That can give you more satiety. I'm not sure but your shaking on day 2 sounds like you're dealing with low blood sugar. Protein helps that as well.

VintageFeline

What is your current calorie goal? Is it so low that it's compounding the binge problems? Have you tried just eating as you normally would and logging that to get a view of where you are? It may be lowering your intake slowly and gradually will help.

Also agreed that this may be something help from a professional will be the best course of action.

CattOfTheGarage

Just want to add some encouragement, you should definitely recognise your "small wins", any long term project is a question of starting where you are at and accumulating "small wins" - even if it's just to binge a little less today than you did yesterday, or to slow down the gains, its a step, and every journey is made up of steps.

courtneyfabulous

If you are trying to cut your calories drastically you may be bingeing because your hunger hormones are spiked from basically starving yourself.

If you're only in a mild calorie deficit and this is happening then you may need therapy- see someone who is experienced in treating eating disorders.

As others mentioned you may want to ease into this- first track your regular eating without cutting any calories, then slowly decrease from there- maybe 50 calories less each day until you get to a proper calorie deficit.

Use this calculator to figure out your TDEE and BMR - for healthy weight loss you want to eat less than your TDEE and more than your BMR:

http://www.iifym.com/tdee-calculator/

jemhh

OP, have you sought any counseling or help? Binge eating disorder is an actual eating disorder and not simply a term to describe what you do. (You may already know that but I don't think everybody does.) Counseling may help you to learn how to manage it.

trudiebamford

CattOfTheGarage wrote: »

Just want to add some encouragement, you should definitely recognise your "small wins", any long term project is a question of starting where you are at and accumulating "small wins" - even if it's just to binge a little less today than you did yesterday, or to slow down the gains, its a step, and every journey is made up of steps.

When I was working to overcome binge eating, I tried to visualise every time I made the right choice as being a brick in a wall. The wall got higher and higher until I was fully recovered.

OP, work out what your triggers are - that's the biggest step to recovery. Mine was any indication that I was "on a diet", I couldn't weigh myself for over a year because it always resulted in a binge. Once you've identified your triggers, you're more than halfway there, because when your trigger gets pulled, you know what the result will be, so you don't get blindsided, and you can plan in advance how to head the binge off.

snickerscharlie

Daphnerose86 wrote: »

I lost 30 lbs two years ago. Was able to maintain for a few months and then my life fell apart. In the course of a year and a half I've put all the weight back on plus 5lbs because I stopped monitoring my intake or doing any exercise what so ever.

Life is better and I want to start feeling physically better but I'm struggling to get back into the swing of things. I'm really struggling with binge eating. All day is fine and then I come home from work and I eat the whole refrigerator. Yesterday I ate almost 3000 calories and for no reason. I was hungry when I got home and instead of making what would satisfy me. I made 3x as much. Then halfway through I was completely full and I forced myself to keep eating. It was horrifying. I couldn't stop. I felt like I was losing my mind. When I went to sleep I promised myself I wouldn't go over my limit for today. I am proud to say I didn't but today was rough. Between meals I was shaking and felt sick to my stomach. I talked to my friend at work about it and he told me it sounds like I'm going through withdrawals almost.

It's hard. I'm embarrassed by how out of control the situation has felt. Right now, instead of eating I'm on here writing. I want to be eating but I'm not... small win. Every day gets easier? If anyone has any similar issues and found a way to help stave off night time binges I would really appreciate hearing about it.

How often does this happen where you've literally forced yourself to keep eating? Or was this drastic example a one-time event that has obviously concerned you?

Mindless munching well beyond one's caloric limit is one thing. Deliberately gorging yourself despite knowing you were already satiated is another.

Also, what is your height and current weight? What's your daily calorie intake set at?

trigden1991

To echo the opinions above; seek some specialist help.

elisa123gal

Find some kind of support for binge eating..maybe some on here could message you . It is easy to say get professional help.but that could cost a lot of $$$ and not everyone can do that.

Maybe instead of dieting.. start exercising and put only healthy good food in your home, no snacks or sweets so you don't binge on junk. Focus on balance and a good relationship with food and fitness to benefit your overall health.

Perhaps you're angry at yourself for regaining and want to feel like it is the fault of food and it wasn't your own choices that led to regaining? Maybe forgive yourself. Good luck.

kschwab0203

I too have a tendency to binge eat. Sometimes I binge because I'm starving and shakey and will just plow food into my mouth until I feel better. Sometimes I binge just because.

I am learning that keeping my hunger and blood sugar under control makes a huge difference! I am far less likely to binge at lunch if I am getting something substantial to eat for breakfast.

As far as the mindless binging for no reason, I have come close a couple of times this week and each time I remind myself that not only would it make me feel bad and ashamed once it's over, but that it is counter productive to all the work I have been putting in. So far so go!

I have found that just by acknowledging it has really helped to open my eyes. Talking about it helps too.

Best of luck! You can do this!

Daphnerose86

kommodevaran wrote: »

That doesn't sound like ordinary overeating. Has this been happening more than once? If so, have you considered getting professional help?

Anyway, what you can do yourself, and have to do yourself with or without assistance/support, is eating enough and regularly (enough=not fewer calories than corresponding to a weekly weight loss of 1% of your total weight, sufficient amounts of macro- and micronutrients; regularly=more than once per day), plan your meals (deciding what you are going to eat, getting all you need to prepare those meals, have a strategy for how to make the correct portions), and pick foods that you like (that satisfy you without prompting you to overeat).

No. It was just such a low point. My binge eating is usually just mindless eating. Boredom eating, etc. Its why I do okay during the day and at night when I'm not at work or doing anything and the fridge is only steps away it's a big lack of self control. The other day I just really had no self control whatsoever. It was shocked by what happened.

Daphnerose86

elisa123gal wrote: »

Find some kind of support for binge eating..maybe some on here could message you . It is easy to say get professional help.but that could cost a lot of $$$ and not everyone can do that.

Maybe instead of dieting.. start exercising and put only healthy good food in your home, no snacks or sweets so you don't binge on junk. Focus on balance and a good relationship with food and fitness to benefit your overall health.

Perhaps you're angry at yourself for regaining and want to feel like it is the fault of food and it wasn't your own choices that led to regaining? Maybe forgive yourself. Good luck.

This was really positive and helpful. I don't really have the means or the time to really go to counseling. Just listening to advice on how other people have overcome their struggles is helpful. Today was a good day. No shakes, I actually felt hungry instead of having an upset stomach- but at the appropriate meal times so I was able to eat and satiate them. I'm feeling much better. Hopefully I can keep it up!

Daphnerose86

kschwab0203 wrote: »

I too have a tendency to binge eat. Sometimes I binge because I'm starving and shakey and will just plow food into my mouth until I feel better. Sometimes I binge just because.

I am learning that keeping my hunger and blood sugar under control makes a huge difference! I am far less likely to binge at lunch if I am getting something substantial to eat for breakfast.

As far as the mindless binging for no reason, I have come close a couple of times this week and each time I remind myself that not only would it make me feel bad and ashamed once it's over, but that it is counter productive to all the work I have been putting in. So far so go!

I have found that just by acknowledging it has really helped to open my eyes. Talking about it helps too.

Best of luck! You can do this!

Yes! I am really bad about over eating when I am really hungry. It's very difficult. I've had a good day today and yesterday. You're right just acknowledging that it happened and being honest about it has really helped me. I was really embarrassed and when I talked to my friend at work and hearing such supportive things from you guys it's really helped me get a grip- so to speak. Thank you! Good luck to you too!