I keep bingeing and then I feel terrible

Tashlovesfood

I'm bingeing around once a week at the moment. I do so well for a week or so and then I just blow it. I know that it's a mental issue and I've been seeing a therapist for 2 years but there are so many issues from my childhood that we can't pinpoint it to one thing. Has anyone managed to overcome bingeing? I started wanting to binge on chocolate since yesterday. I resisted the binge and went to bed but woke up still wanting to binge. And it gets to the point where I can't fight it any longer. If anyone has any tips or advice I'd really appreciate it. I need to shift the weight as I'm getting married next year and I have around 80 pounds to lose... feeling like a big fat failure because this vicious cycle keeps happening.

Smaya29

It's a pretty common problem. I usually sip organic oolong tea (2 tea bags seeped in about 350ml of water) and it curbs the cravings. Also, I've noticed that if I take more protein then I have less cravings. And if you really want chocolate then just make room for it within your daily calorie allowance! Instead of consuming a big bar of chocolate when u can't control it anymore, eat a special K nut and dark chocolate bar (11g protein) or try a few chocolate glazed strawberries. It's difficult when u have a big sweet tooth ( I know coz I have a gigantic one and Granny Smith apples or 1-2 dates (fruit lol) help me get over it).
Drink lots of water.. Munch on celery sticks with humus or salsa, eat a handful of nuts. Or have whatever u like staying within your daily calorie limit. I just had meat lasagne today but I planned it ahead by eating super healthy all week. Also I saved 300-400 calories extra for today. Just remember, don't make it too hard on yourself or you will always end up binging. Have your fav treats here and there but make sure to plan ahead and don't go over the calorie limit
Good luck

jgnatca

Techniques to stop obsessive behavior are very much the same. The first technique in this article I learned in my weight loss therapy group.

https://psychcentral.com/blog/archives/2013/12/26/7-ways-to-stop-obsessing/

What I've learned from the Buddhist mindfulness techniques is that thoughts get stronger if you fight them. Thoughts fade away when you acknowledge them without comment or judgement and let them float through you.

Geocitiesuser

I think a lot of us deal with binge issues. I don't have any real "solutions" either. Even though I've been relatively successful at combating my unhealthy eating habits there are still times where I falter.

> I resisted the binge and went to bed but woke up still wanting to binge.

2-3 weeks ago I was craving so bad... I forced myself to bed. I actually woke up and went to walmart at 2am in the middle of the night and bought like 10,000 calories of junk food and started shoving it in my face like an animal. It took a lot of self reflection but there was two things going on: One, I wasn't eating enough. My binge was motivated by ravenous and raw hunger. I was trying to "double down" on fat loss and it was making my appetite go crazy because I was pretty much starving myself. The second thing I came to grips with is that when I feel like that I need to actually eat. I can't just power through and ignore it, I need to have a small meal even if it means going over my calories for the day.

Some general things that I find help: I avoid simple sugars and simple flours in my daily diet as much as possible, this reduces carb cravings (I still eat carbs, just not flour/sugar when they can be avoided). Down time is a little rough for me, so I try to stay busy on weekends, and try to preplan all my food. For example, if I plan on making a beautiful steak dinner, I will be less likely to go off track because I'm already focused on a prize of sorts.

Hope it helps.

ladylansdown23

Okay. So I know this is probably not what you want to hear, but I have got about 45 days without a binge. I am an everyday or every other day binger, so this is miraculous.

Here is what happened to me:
1. I had to make not binging or eating sugar the most important top priority in my life.
2. I had to stop eating sugar or things made out of sugar.
3. I had to actually feel my feelings, no matter how stupid I thought they were or how painful they were.
4. I had to pray like mad for the obsession to be removed.

Good luck. There are so many people who have given up disordered eating.

Sara2652

I've been treated for binge eating here are some of the points they made

1. Balance your hormones meaning you will need to eat every 3-4hr (no sooner no later) during your day with your first meal within an hour of waking (unless you are going to work out right away). Eat protein and a veggie/fruit at each 'meal'. Ideally 3 meals and 2-3 snacks.
2. Don't drink your calories.
3. Write it down.
4. Learn to ride the cravings by noticing them, rating the urge every 10min till it goes away.
5. Mindful eating
6. Do not exercise over 45min a day especially if you weren't active in the first place.
7. Limiting yourself to one 200cal dessert or sugar item a day

What I have found helpful...
Don't over restrict or go for big deficits, this also IMHO includes banning of certain foods.
Learn self compassion

If it gets out of hand, I was binging almost daily, seek a good program its not something that goes away on its own or when you get to your ideal weight. Most therapist aren't well trained in binge eating disorder and will be of little help. Best wishes!