Tips to prevent a binge ?

themadteapot

Hey all,
Recently I’ve been having trouble binge eating. I’ll be going strong on my diet and I’ll feel like it’s an uncontrollable impulse. After I always feel like crap. I’ve tried drinking lots of water and keeping it on me, but it’s not so much a hunger as a willpower thing. Any tips on how to move past this ?

L1zardQueen

Is your calorie deficit too steep? Too much of a deficit will leave me hungry and tired. Are you trying to avoid treats? You can make them fit into your daily calories.

quiksylver296

Are your daily calories set at 1200? Try bumping them up to 1400-1500 and see if that stops the binging.

themadteapot

I’ve been aiming for 1,000-1,400. I guess I’ll try not to beat myself up if it’s closer to 1,500. And that way maybe I’ll have some kind of treat to prevent over eating.

I have been trying to cut out treats—since most are such a huge calorie suck

quiksylver296

themadteapot wrote: »

I’ve been aiming for 1,000-1,400. I guess I’ll try not to beat myself up if it’s closer to 1,500. And that way maybe I’ll have some kind of treat to prevent over eating.

I have been trying to cut out treats—since most are such a huge calorie suck

Holy *kitten*. No wonder you're binging.

pamelacesta

themadteapot wrote: »

Hey all,
Recently I’ve been having trouble binge eating. I’ll be going strong on my diet and I’ll feel like it’s an uncontrollable impulse. After I always feel like crap. I’ve tried drinking lots of water and keeping it on me, but it’s not so much a hunger as a willpower thing. Any tips on how to move past this ?

Hey Girl! I’ve been struggling with this for almost 10 years. Its a hard battle to deal with. Like everyone said maybe your calorie intake for the day may be too low. I’ve learned over the years to take small baby steps. Instead of going to lose 1 pound a week maybe try 0.5 a week that way it won’t feel like you must give up all your Favorite foods and too much right away. Weight loss will happen but it will take a longer time but trust me you will get there! I’m in this with you. And honestly trainers have told me the slower the weight loss the more likely We are to keep it off. And try not to beat yourself up about it tommorrow is a new day. Your life should not be defined by if you binge or not. I’ve had the same struggle and still continue to do so. Give yourself small short term goals first and you will eventually start seeing the weight come off and realize you won’t binge as much due to the fact that your not cutting everything cold turkey. If you binge today just brush your teeth and go do something that will make you happy without resorting to food. Tommorrow is a new day and you can start fresh. Try to not be too hard on yourself. We are in this together.

Pam

betty_veronica4

themadteapot wrote: »

I’ve been aiming for 1,000-1,400. I guess I’ll try not to beat myself up if it’s closer to 1,500. And that way maybe I’ll have some kind of treat to prevent over eating.

I have been trying to cut out treats—since most are such a huge calorie suck

I don't cut anything out, because I am more likely to crave. I have learned to really enjoy a reasonable (and measured) portion of foods that I consider indulgences. I have found that a good, healthy portion can be just as satisfying.

tinkerbellang83

Analysing the reason for the binge are key to preventing them happening again, are you eating because

• You're bored - find something that occupies your mind and keeps you away from the kitchen.
• You're tired - lack of sleep can really mess with your hunger, work on getting better rest.
• You're emotional - find some coping methods that stop you using food as a crutch.
• You're feeling deprived - find ways to factor things in that you enjoy, if you tell yourself you can't have something you tend to want it more.
• You're hungry - review your weight loss rate, activity level and your choice of foods.

bmakenzie

I find that I have certain times or day or activities where I'm most likely to binge (while I'm making dinner and watching tv are my two big ones). This is maybe lame advice, but if I make a big cup of tea and sip it during the times I'm tempted to binge, it helps curb my impulse. Plus, because it's hot it can take me a half hour to finish a cup so it keeps me occupied for a while and slows me down. If I'm really craving something sweet I will brew up a dessert tea (tons of different brands out there but they're usually flavored with things like vanilla, mint, or cinammon) and put a little bit of honey in it. I totally agree with the previous poster about identifying the source for your impulse to eat, but in the meantime this has helped satisfy my cravings.

CharlesS75

I have to be really strict and not have anything "unclean" or processed. I am doing the 5:2 diet which is brilliant - plus I bought a bike which I use on a turbo trainer every other day. If I fast on Monday and Tuesday I can eat clean and eat two ( unclean )meals at the weekend and still lose 2 -3lbs a week! I look at the old fat photos to help me not stray and also imagine and visualise the "rubbish that goes into food- this helps good luck

CharlesS75

Keeping occupied really helps too - plus once u lose buy new clothes and throw the big ones away can't go back then

kimny72

themadteapot wrote: »

I’ve been aiming for 1,000-1,400. I guess I’ll try not to beat myself up if it’s closer to 1,500. And that way maybe I’ll have some kind of treat to prevent over eating.

I have been trying to cut out treats—since most are such a huge calorie suck

Why on earth are you aiming so low? What calorie goal did MFP give you and how many lbs per week are you losing?

You're bingeing because, if you are logging accurately, you are undereating. Stop doing that

Hello_kritty

Mad teapot might be small, like me. I’m 5’1”, female, and currently sedentary, so my TDEE is pretty low. Teapot if this is the case for you, I think the answer for us is that we need to be more active on a daily basis and eat a higher calorie range.

I’m a programmer and stuck at a computer all day, so I need to change up my free time activities.

themadteapot

Wow! Thank you for the outpouring of response ! It means a lot to me, I feel encouraged that I have some tools in my belt to now utilize to try to avoid this. Thank you everyone!

helene4

Sometimes if I put too much pressure on myself to lose weight that makes me overeat. Probably bc it's always on my mind.

When I can relax, follow my structured meals, but also just enjoy life and not worry, the weight falls off

You got this!

chellycakes

I feel ya. I just can’t have that food in my house. I’d rather pay a premium to buy something individually packaged than to have it in my house and say “ohh I’ll only have one of these, or 2 cookies etc.” and eat the whole bag or box

JeromeBarry1

This is what I do: I am an old fellow and have accumulated stuff. In my house are 4 cardio machines arranged near 2 televisions in 2 rooms. When I have time at home and all that 'idle hands' stuff at risk, I spend time using the cardio machines. It keeps me busy, gets me tired, and creates some calorie cushion.

californiagirl2012

Oh, exactly what so many have said.. if your deficit is too deep it will cause binging. Fat loss happens faster if it’s a consistent slight deficit instead of too low and then binging.. if you look at the reports in the web version, calories, 60 days, you can see a visual of what is happening. If you start eating up closer to your TDEE (yet just slightly under for fat loss) and are more consistent, you will see the graph level out. Also what others have said about keeping certain trigger foods out of the house. Give those things a try and give it a little time and see how it works out.