Avoiding Binges

MaddieRainbowHealth

@Raynne413 Thanks so much for sharing your story! I've struggled in the past with bulimia, so I know what you mean when you talk about fighting the urge to somehow make up for a binge the next day. I don't have an eating disorder now, and don't engage in unhealthy compensation at all, but I've been there, and know what it's like. Resisting the urge is hard, but it is possible. I just try and go back to eating the recommended calories that MFP allots, and drink lots of water and get back to normal, healthy eating. As for countering the urge to binge in the moment, that's harder, but your tips will help for sure!

Wan718

Hello_its_Dan wrote: »

Maddiebubbles23 wrote: »

Hi everyone, I was wondering if anyone had any tips for keeping binges at bay.

Stop the restriction cycle and the binge cycles tend to go away.

thumbs up for this one - however be aware that it takes a LONG time to revert to normal eating even if you stop restricting yourself. Expect weight gain and many many months to come.

Aclaire88

Maddiebubbles23 wrote: »

@ACHynson Thanks for all the tips! Those are great suggestions! I'm actually an animal rights activist and would like to go vegan, but I'm living at home, with my parents, so that complicates things a bit, unfortunately. But it's cool that you're vegan, and I hope to be able to go vegan as well eventually!

That's awesome! I wish I was as conscientious as you when I was younger. I can only imagine how hard it is living with parents, it took my family a while to accept Vegetarianism let alone Veganism. I only went Vegan 1.5 years ago and it was the best thing I've ever done, not only for the animals but for my body and mind. My advice to anyone going Vegan is; find a Vegan friend or community for support (even if it's just on social media), eat a colourful diet with a lot of variety and watch your nutritional intake as deficiencies will lead to health problems.

Wan718

My suggestions are (based on many years of reading and trial and error), take what works for you:

1. Stop restricting yourself - however if you have already been doing so for a substantial period of time (thinking over 6 months), even if you start trying to eat normally without restriction, it will take a LONG time (we are talking about > 6 months) for you to stop having the binge urge, expect weight gain in the beginning. That's how much time it takes for your brain to rewire, sorry.

2. Distraction - I find this works the best for me as you just don't have time to binge. Finding things to take your mind off food, e.g. study, working out, shopping (not food!), hanging out with friends, talking to people, going to a class, work hard.

3. Eat what you really want to eat, NOT what you think you should eat: When I want a certain type of food, normally it is "bad" food - I try to stuff myself with healthy alternatives or even unhealthy alternatives, simply because of convenience. IT DOES NOT WORK. Your brain wants what it wants and there is NO substitution for it. Unless you have what you crave for, your urge will always be there and hit you harder each time you try to suppress it. I have tried this MANY times. So if you feel like pizza - go have a slice, or maybe two or three or four - till you are happy and content (not uncomfortably full). Then next time you will still want it but you want it less, and less, and less. The trick is every time you give your brain what you want (instead of depriving it), your brain doesn't think you are in short of supply and it will eventually relax and loose up - this is when you don't have any binge urges anymore.

4. Stop snacking - personally I would suggest ditching the "6 times a day" eating schedule (or anything similar). For people with binge eating tendency, the more you expose yourself to a potential "trigger" event (aka eating), the more likely you will start binge/having urges. Also unless you don't care about weight gain, chances you do, eating more frequently means less full each time. You need to feel full and satiated after eating. So eat less frequent but more each time, your brain will be at peace.

5. Some ppl say take 3 -4 grams of L-glutamine when you have the binge urge and in 20 minutes it will subside. Doesn't work for me but feel free to try.

6. Everything else about "drinking more water, fibre up, more protein/fat/good fat/coconut oil, sleep better etc" - they are in general good tips to keep a healthy life style, but when it comes to binge - they are completely useless for me.

Hope this helps. It takes time.

Raynne413

Maddiebubbles23 wrote: »

@Raynne413 Thanks so much for sharing your story! I've struggled in the past with bulimia, so I know what you mean when you talk about fighting the urge to somehow make up for a binge the next day. I don't have an eating disorder now, and don't engage in unhealthy compensation at all, but I've been there, and know what it's like. Resisting the urge is hard, but it is possible. I just try and go back to eating the recommended calories that MFP allots, and drink lots of water and get back to normal, healthy eating. As for countering the urge to binge in the moment, that's harder, but your tips will help for sure!

Once I get "in the mode", distraction is hard. However, I have found that playing a video game helps because it occupies you both mentally and visually, and keeps your hands busy. Coloring can be good stress relief, but I have found that I will still think about it, but games tend to work.

MaddieRainbowHealth

@Raynne413 Cool, I'll try playing a video game next time! Thanks!

Hello_its_Dan

cheldadex wrote: »

Don't have food in the house

/Endthread
Best tip yet....

Danihoo8

I have issues with binging on weekends! I feel I did so well on weeks that I stop restricting on the weekend and then it just goes
Completely the other way. So thanks everyone for the great comments, and for the good question:)

MaddieRainbowHealth

@TheRealSlim_Shelly Thanks for the tips! I think sometimes I do let too much time go by from one meal to the next, so that's something I can work on.

arlzixxx

Yes! I have such mental cravings for chocolate and just had a baby 3 months ago so can't use pregnancy as an excuse anymore! Lol but yeah fibre! Tons of water, low calorie cereal bars and simply don't buy the bad stuff if its not there you can't have it!

StarBrightStarBright

I'm a stress binger and I work from home so the kitchen is only a few feet away. If work is nuts I often find myself wanting to just eat copious amounts of cheese and baked goods to make it disappear (work has been REALLY stressful lately hence using MFP right now.)

Two things I do:
1) Brush my teeth or use mouthwash (popping a piece of gum could have the same effect) - though if you previously had issues with bulimia this might not be a healthy tool for you.

If that doesn't work I

2) Eat my next planned meal. Rather than grabbing 3 ounces of cheese and a brownie I eat whatever I planned on having for lunch. It fills me up, it is healthy because it is pre-planned and chances are the cravings for the "bad" stuff will pass because I've gone through the act of eating. If I get hungry for an afternoon snack (because I ate lunch too early) I've generally calmed down enough to eat something healthier.

Using those coping strategies I may come in a few calories over for the day, but I won't have wrecked my whole day by eating brownies and cheese.

katorihanzo

Tea, coffee and soda water with lime juice help me between meals and in the evenings when I have cravings. They fill me up and let me feel satisfied.

Allot some calories for an evening treat if that helps. Sometimes I'll pre-log a handful of Werther's Original to suck on at night time. They last forever. Or an oz of delicious sharp, aged cheddar with 4 oz of red wine. That makes me feel like I'm splurging with luxurious foods when actually I'm still within calorie goal.

That said, I'm less likely to want that stuff at all if I plan my meals well. Proteins, fats and fiber for every meal if possible. Enjoy what you eat and you won't feel dissatisfied.

Have low calorie options on hand that can help you as you learn to avoid mistaking fullness for contentedness. Until you've succeeded at learning to avoid binge cravings, it may be helpful to keep a pot of healthy, low cal soup in the fridge that won't put you way over.

katorihanzo

I meant to add, often just knowing that I "can't" eat anything else for the day triggers a craving for more. Eating the last meal of the day and knowing I have no calories left for more, even if I don't really feel like I *want* more, makes me feel deprived. I really had to learn to get over this. Allotting calories for an evening snack really helped.

aninn1126

BeChill73 wrote: »

I have to just not buy it in the first place. If bad food is in the house I will eat the entire pack so I make sure not to buy it in the first place. Also, drinking water helps me feel full between meals.

I wish it were that easy. My husband and kids like junk food so even if I don't buy it, he will for them to share. It's always in the house. Granted, I've asked him to put it out of sight, but that Mac N Cheese always calls to me. Good thing he sends our youngest in to yell at me if I am sneaking bites out of the pot of Mac N Cheese when cooking it for her.

MaddieRainbowHealth

@aninn1126 Totally hear you! I live with my parents, and they always have junk around, so escaping it isn't easy.

MaddieRainbowHealth

@katorihanzo Awesome, thanks for the low calorie tips and tricks there. There's something about flavored seltzer that really helps keep things at bay!

MaddieRainbowHealth

@StarBrightStarBright Thanks for the suggestions about brushing teeth and chewing gum! And eating a low calorie meal if that doesn't work totally helps too.