Binging..

I have been sticking to a 1200-1500 diet and working out often. I'm going on my third week. It isn't a struggle for me to eat clean and healthy... the problem is when I indulge. I can't just have 1 piece of pizza, I have 3. I can't just have a serving of candy, I eat the whole thing. Afterwards to don't experience a ton of guilt or anything.. but it's just depressing that I eat so much that I'm uncomfortably full, especially after my hard work. Has anyone gone through this? How did you control it?

Replies

getupforchange

First of all, never eat sweets, cakes or whatever it may be straight out of the bag/packaging. I always make sure to put whatever amount I plan on eating on a plate or in a bowl and make sure to not eat any of it standing. If I want to have a treat I'll make it a proper one. I will light candles, make sure I have a good book to read or a great film to watch. If you eat sweets straight out of the bag it's very easy to just continue going until the bag is empty - just mindlessly eating away. Put the rest of the bag away and try to just eat what you have put out for yourself. Take your time. Don't rush it down.

Something else that could help is actually documenting how you feel afterwards. Film yourself explaining to yourself how you feel in that moment. Remind your future self of how uncomfortable you feel and go back to that video (or text if you write yourself a little letter instead) when you feel like you're headed towards that binge. Not about making yourself feel guilty, but about reminding yourself of how uncomfortable it is to be too full.

My last tip is to buy smaller sweets. If I buy chocolate and I have a feeling I'll eat the full thing I make sure to buy the small little snack size rather than a full 200g one. That way I literally CAN'T overeat. Same with ice cream. I simply don't buy the big huge tubs if I feel like I won't be able to stop myself that day. Instead I buy one that's literally just one serving and I have no choice but to leave it at that.

ccsernica

When I want to eat some chocolate, I break off half a serving and put the rest away. When I want to eat toast (yum!) I take out the amount of bread I allow myself, and put the rest away. If I get pizza, I only buy one slice, so that's all I have to eat.

These exact tricks may not work for you, but look for some that do and use them.

TiffanyLoveG

Thanks so much guys

CattOfTheGarage

Re-examine your goals and see if they are too strict. Are you trying to lose 2lb a week? 1lb or even half a lb may be better for you, depending on your stats. Binging is often due to overly restricting your food at other times.

fitoverfortymom

I have to eat ALL the pizza, so I avoid it unless ALL the pizza fits in my calorie goals. I usually have to make it myself in order for this to be the case.

unknown

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steph2strong

My husband and I get a special cheesecake every Saturday for our treat. We only buy 1 piece each and bring it home, when we buy a whole cake we always go back for seconds (and maybe thirds) and then end up feeling sick. It's so much more enjoyable when we just have one piece, so buying single servings is a great way to control that. Also we know the next week we will get it again. It's not like we will never have that food again so it makes it easier to just enjoy one piece. Buying treats in single servings is a good solution I think.

amber5151

When i get pizza, i do the same thing so now i order 3 (3 people in my house) personal pan pizzas instead of a large pizza and make sure i have the calories for my pizza. That way if i want to eat it all i can. And everyone else eats their pizzas so there's no leftovers to snack on

Sheisinlove109

I think how you buy your food can make a huge difference. Before losing I would buy the food with the thoughts of money saving. For instance if I bought cookies I would buy the bag of Oreos and take them out as wanted. Now even if it's double I buy the snack packs of things. It makes sure my serving size is at least partially reasonable and if I go back for more I usually get stopped by the reminder of how expensive it is.

For pizza, don't order the large....I doubt you'll get up and drive back/deliver.

Another thing I do is when I get a snack, I get a salt and a sweet within my allowance. If I go for one I would need the balance and eat twice as much. So instead of 53 pretzels sticks and then get up for oreos after I would get 25 pretzels, 1 Oreo (seal the small pack) and a huge glass of water.

For eating, I use a salad plate all meals. If it doesn't fit I don't eat it. No seconds.

leejoyce31

TiffanyLoveG wrote: »

I have been sticking to a 1200-1500 diet and working out often. I'm going on my third week. It isn't a struggle for me to eat clean and healthy... the problem is when I indulge. I can't just have 1 piece of pizza, I have 3. I can't just have a serving of candy, I eat the whole thing. Afterwards to don't experience a ton of guilt or anything.. but it's just depressing that I eat so much that I'm uncomfortably full, especially after my hard work. Has anyone gone through this? How did you control it?

I have many times. I'm an abstainer. If there is a trigger food that causes me to lose control, I don't buy it. Many people are moderators and can eat things in moderation. I'm just not one. I accepted that and incorporated other delicious foods that I can eat in moderation.

Afura

leejoyce31 wrote: »

TiffanyLoveG wrote: »

I have been sticking to a 1200-1500 diet and working out often. I'm going on my third week. It isn't a struggle for me to eat clean and healthy... the problem is when I indulge. I can't just have 1 piece of pizza, I have 3. I can't just have a serving of candy, I eat the whole thing. Afterwards to don't experience a ton of guilt or anything.. but it's just depressing that I eat so much that I'm uncomfortably full, especially after my hard work. Has anyone gone through this? How did you control it?

I have many times. I'm an abstainer. If there is a trigger food that causes me to lose control, I don't buy it. Many people are moderators and can eat things in moderation. I'm just not one. I accepted that and incorporated other delicious foods that I can eat in moderation.

I have found there are foods that are triggers and foods that are not. I know better than to bring oreos and make baked goods (that don't go somewhere) as I will just keep going back to the package. Strangely, I've had half a box of thin mints in my pantry for over two weeks. And a whole box of samoa's. Ice cream, if I just get the container out, is trouble talking, but I'm okay if I weigh it out, then put it back and don't stay in the kitchen.

I saw a good suggestion as well to brush your teeth after you have a post-dinner snack (whatever it may be) to keep you from going back.

Orphia

CattOfTheGarage wrote: »

Re-examine your goals and see if they are too strict. Are you trying to lose 2lb a week? 1lb or even half a lb may be better for you, depending on your stats. Binging is often due to overly restricting your food at other times.

What @CattOfTheGarage said.

Deprivation diets don't work. Eventually something's got to give.

I allow room in my calorie limit for what I most feel like on the day.

Note, if you've been under your calorie limit for a while, going over on one day doesn't matter and still results in overall weight loss. MFP lets you view your weekly calories too.

leejoyce31

Afura wrote: »

leejoyce31 wrote: »

TiffanyLoveG wrote: »

I have been sticking to a 1200-1500 diet and working out often. I'm going on my third week. It isn't a struggle for me to eat clean and healthy... the problem is when I indulge. I can't just have 1 piece of pizza, I have 3. I can't just have a serving of candy, I eat the whole thing. Afterwards to don't experience a ton of guilt or anything.. but it's just depressing that I eat so much that I'm uncomfortably full, especially after my hard work. Has anyone gone through this? How did you control it?

I have many times. I'm an abstainer. If there is a trigger food that causes me to lose control, I don't buy it. Many people are moderators and can eat things in moderation. I'm just not one. I accepted that and incorporated other delicious foods that I can eat in moderation.

I have found there are foods that are triggers and foods that are not. I know better than to bring oreos and make baked goods (that don't go somewhere) as I will just keep going back to the package. Strangely, I've had half a box of thin mints in my pantry for over two weeks. And a whole box of samoa's. Ice cream, if I just get the container out, is trouble talking, but I'm okay if I weigh it out, then put it back and don't stay in the kitchen.

I saw a good suggestion as well to brush your teeth after you have a post-dinner snack (whatever it may be) to keep you from going back.

The Samoas would be gone. The brushing teeth trick doesn't work for me. I got braces about 17 years ago. During that time I developed the habit of brushing every time I eat or drink. If I just drink water I won't brush, but if anything else to eat or drink goes in there, I'm brushing. I can't stand the aftertaste now. I like the fresh minty feeling. So with that said, I would eat my trigger food, brush my teeth and go back for more.

ccsernica

Afura wrote: »

Strangely, I've had half a box of thin mints in my pantry for over two weeks.

In my house, the Thin Mints are kept in the freezer! They're amazingly good that way.

Molly_234

I bought a bunch of girl scout cookies because you can only get them once a year! I have no problem not purchasing my trigger foods while I am at the store but now that I have these in my home, I am in trouble lol. Going to try to sell a couple boxes or just give them a way because it's too tempting having them in the house.