How do you stop yourself from binging?

icecreambecky

Hi! I have quite the problem with binging; I've binged about 4-5 times in the past 7 days, which just WILL NOT CUT IT! I need some help. I just binged on some cupcakes at work. What do you do when you're faced with an opportunity and the only thing you want to do is to LOSE YOUR MIND over that thing you're dying for?

birdtobe

I find it easier not to even start than to just have a little taste, which can lead to more "little tastes." So, I'd say 8 times out of 10, my strategy is to just walk away--get out of the break room or the kitchen or walk out of that particular aisle in the grocery store. But I do occasionally give into cravings, at which point I make sure to sit down with the thing I want and enjoy EVERY LAST CRUMB, which makes needing another serving less tempting. Does that make sense? I guess just applying mindfulness to the whole process--if I'm going to make room in my daily allotment to eat something, I'm going to do it and not feel guilty. I think the guilt makes it easier to just throw in the towel and say, "Screw it! I'll have two more!"

NorthCascades

I've noticed that people with bigger deficits tend to binge more, which makes a lot of sense. My conclusion from that is "slow and steady wins the race."

janejellyroll

For clarification: Are you talking about episodes of BED (binge eating disorder) or are you using the term more informally to talk about giving in to a craving for certain foods?

icecreambecky

...Probably talking more about BED. I don't want to self diagnose but I often find myself going on 900+ calorie binges in ten-minute periods, stuffing myself WAY fuller than I ever would want to. Could just be regular cravings but I am a little concerned about Binge Eating Disorder.

moonstroller

How many cupcakes?

janejellyroll

icecreambecky wrote: »

...Probably talking more about BED. I don't want to self diagnose but I often find myself going on 900+ calorie binges in ten-minute periods, stuffing myself WAY fuller than I ever would want to. Could just be regular cravings but I am a little concerned about Binge Eating Disorder.

Is this something you've struggled with before or did it begin when you began counting calories?

Some people find that it is very hard to control binges when they try to go too low on calories.

Geocitiesuser

If you are having a food binge 5 out of 7 days it is no longer a binge disorder and is more of a bad diet pattern. A "binge" for most people with a disorder involves eating to the point of being sick in a mental haze. If you're doing that every day you need professional help. If you're just over eating, eating sweets, and eating to satiation, that is poor diet and you need practice more will power.

Not really the nicest words but I can't really describe it any different. That's not BED.

animatorswearbras

icecreambecky wrote: »

...Probably talking more about BED. I don't want to self diagnose but I often find myself going on 900+ calorie binges in ten-minute periods, stuffing myself WAY fuller than I ever would want to. Could just be regular cravings but I am a little concerned about Binge Eating Disorder.

If it's disordered eating you are worried about I think the best thing would be to speak to a professional and get the help you need. x

If it's just cravings and temptations at work, I just try to avoid the kitchen maybe even bring in something I can snack on whilst cakes happening like apple and peanut butter and I would also reevaluate if you were being overly restrictive with your cals eg MFP setting of more than 1 pound a week (or even 1 pound a week is quite restrictive for some with not much to lose)

Take care x

Luna3386

A smaller deficit with room for all of the foods I love and treats.. nothing is off limits so I don't feel restricted.

DapperDassie

Hypnosis. There are free hypnosis videos on youtube for binge eating and weight loss. It's basically a meditation that you do every day. Helps me a lot.I love Thomas Hall his hypnosis videos have saved my life. Also knowing your triggers is really important. My triggers are not getting enough sleep, being hungry, feeling alone or stressed, and watching tv by myself at night. Making sure I never get too hungry is really important for me to avoid binging.

DapperDassie

animatorswearbras wrote: »

icecreambecky wrote: »

...Probably talking more about BED. I don't want to self diagnose but I often find myself going on 900+ calorie binges in ten-minute periods, stuffing myself WAY fuller than I ever would want to. Could just be regular cravings but I am a little concerned about Binge Eating Disorder.

If it's disordered eating you are worried about I think the best thing would be to speak to a professional and get the help you need. x

If it's just cravings and temptations at work, I just try to avoid the kitchen maybe even bring in something I can snack on whilst cakes happening like apple and peanut butter and I would also reevaluate if you were being overly restrictive with your cals eg MFP setting of more than 1 pound a week (or even 1 pound a week is quite restrictive for some with not much to lose)

Take care x

I have binge eating disorder and have gone to many different health proffesionals for it and none of them were able to help me in the slightest. Not saying OP shouldn't seek proffessional help just that sometimes more is required

Geocitiesuser

I have binge eating disorder and have gone to many different health proffesionals for it and none of them were able to help me in the slightest. Not saying OP shouldn't seek proffessional help just that sometimes more is required

Same. I feel especially as a man, I am shrugged off for any sort of eating disorder. I think therapy can be helpful for some, but I've had bad experiences trying to find therapy for binge disorder. I basically have gotten an eye roll and told to eat less.

key7799

Geocitiesuser wrote: »

I have binge eating disorder and have gone to many different health proffesionals for it and none of them were able to help me in the slightest. Not saying OP shouldn't seek proffessional help just that sometimes more is required

Same. I feel especially as a man, I am shrugged off for any sort of eating disorder. I think therapy can be helpful for some, but I've had bad experiences trying to find therapy for binge disorder. I basically have gotten an eye roll and told to eat less.

Me to I was told by a doctor that I'm just greedy I wish that was all it was

ValeriePlz

I'd look at the circumstances that caused you to eat a lot in one sitting. Were you super hungry at the time? Did you eat a food that you can't stop eating? Were you tired, post-workout, etc.? You can try to avoid those situations, and make a plan to keep a reasonably sized portion of a snack or meal around for situations that cause you to overeat.

lgill1127

Some of the things I've learned in my journey to stop binge eating:

1) If it's free office goodies, best to just leave it alone. I think about it for a moment - "am I actually hungry right now? Why do I need this?" I know that cookie probably won't satisfy my hunger, and if I really want a sweet treat I'm better off rewarding my office food avoidance with a scoop of Halo Top or dark chocolate square at home. Much more satisfying than some dumb sugar cookie. If I have the real thing, I make sure to enjoy the heck out of it!

2) Change your routine/distract yourself. My binge time was always when I got home from school/work around 4-5pm. I learned to do something else OUTSIDE OF MY HOUSE during that time so I don't binge. Currently, I try to use that time frame to go on a long, long walk or to the gym to work out. It burns more calories and keeps me out of the cupboards. I can't simply "read a book" on the couch. It's inevitable. Find an activity or hobby that gets you away from the kitchen during your normal binge time.

3) Completely overhaul your grocery store experience. Every time I'd go to the grocery store I'd pick up a "treat" for myself when I got home or a "snack" for the drive home. Just don't do it. It was always some processed or frozen garbage food that I really didn't need. Not buying extra "treats" saves not only calories but MONEY. Did not realize how much money I was spending on binge food until...I stopped buying it.

4) Eating whole foods and avoiding processed foods - honestly, I just stopped craving it after awhile. In my personal experience, if I don't crave it, I don't binge it . I find I really enjoy preparing a healthy dinner 5-6 nights a week because I know it's going to be healthy AND flavorful. I also bring my breakfast and lunch to work 95% of the time. I like the routine and find that having a routine really helps whatever part of my brain triggers the binges. It's oddly soothing, if that makes sense?

5) Most importantly - don't be hard on yourself if you binge. Accept it, move on. Tomorrow is a new day and another opportunity to eat healthfully. Don't cave into self-hatred or adopt other eating disorders to balance the binge. The risk is not worth it. Practice self-love and try again tomorrow.

kimothy38

^^^^ This
When I find myself getting into binge mode (eg stuffing food in, to hell with it attitude) I actually say STOP out loud. For me there's something about hearing myself say stop that works much better than just saying it in my head.