Breaking the cycle of binge eating. Anyone?

starbound2001

Can anyone give me some (hopefully helpful) advice on breaking the cycle of binge eating? I don’t understand why I keep doing it. I never feel good afterwards emotionally or physically.

Cassandraw3

I think the first step is finding out what triggers your desire to binge eat. For me, it can be boredom or on days that I don't eat enough protein. Those seem to be my biggest culprits. When you know what is causing you to want go binge eat, you can work to remedy the cause instead of eating when you are not actually hungry.

Danp

Stopping the behaviour first requires knowing why the behaviour exists so the first step to stopping binge eating is working out why you're doing it.

Unfortunately no one here can answer that question for you and getting to the reason behind the behaviour can take some serious self-reflection, being brutally honest and taking responsibility for our actions.

Are you overly restricting by eating too little or depriving yourself of foods you enjoy?
Are you looking at dieting as a form of self punishment and bingeing to rebel?
Are you allowing yourself to binge by absolving yourself of blame or responsibility for your actions?

It could be any of these things, or all of them, or none of them. But the binge eating isn't a problem to be addressed, it's just a symptom and you need to get to the root cause behind it.

ahoy_m8

Great points above. For me, the strongest correlation is over restricting. Sometimes it’s accidental, as when traveling and missing meals. For many years it was a binge-restrict cycle. Regardless of the reason for under eating, if I do it more than a couple days I am a binge waiting to happen. It really pays to take the time to work out an appropriate calorie goal (deficit not too aggressive) and to stick to it. Binging can have many contributing factors, and nailing down an appropriate intake (breaking the restrict part of the cycle) is probably the simplest one to address (and to change). How much do you have to lose and what is your caloric deficit?

axsxmxa

I’d agree with the others on this post - figure out why it’s happening, and then you can begin to address the issue.
I’d also highly recommend the book “Brain over Binge” by Kathryn Hansen.

tinkerbellang83

Keeping a journal can help with uncovering the why, whether it be physically writing it in a diary/notebook or using the notes section on MFP.

Try writing a couple of lines about what has happened over the day and any emotions that you have felt over the day.

In my experience, not only is it helpful in being more mindful of what is going on in my head but if I look back over my food diary I can normally identify what has triggered me, which can be helpful in finding other coping methods in future.

I've also found meditation very helpful as my own binge eating is stress/boredom related.

Hope you find something that helps.

goldthistime

I was reminded recently that increasing my protein levels helped me immensely.

MarissaRiv23

This was my biggest hurdle when I started my weight loss journey. What helped me was focusing on filling up on vegetables and protein. I also started going to the gym and there is something so empowering about having a kick *kitten* gym session, that the last thing I wanted to do was ruin my work with junk food. I also kept busy to avoid snacking.

yayamom3

ahoy_m8 wrote: »

Great points above. For me, the strongest correlation is over restricting. Sometimes it’s accidental, as when traveling and missing meals. For many years it was a binge-restrict cycle. Regardless of the reason for under eating, if I do it more than a couple days I am a binge waiting to happen. It really pays to take the time to work out an appropriate calorie goal (deficit not too aggressive) and to stick to it. Binging can have many contributing factors, and nailing down an appropriate intake (breaking the restrict part of the cycle) is probably the simplest one to address (and to change). How much do you have to lose and what is your caloric deficit?

Over-restriction is the biggest culprit for me, as well. I will get on a really successful losing streak, and that always tempts me to cut my calories even more so I can see bigger, faster results. I have to fight that urge so hard and just stay on the slow and steady path.

I've also been able to identify a couple of key times that I am most vulnerable to bingeing. When I get home from work, my impulse is always to veg out in front of the TV and stuff my face with copious amounts of food. This is a leftover habit from my childhood. Now, if I find the urge too strong to fight, I try to go for a walk or run a quick errand instead. Friday evenings are another time, because my mind keeps telling me I've worked hard all week and I deserve to relax and gorge on junk food. Do you have any particular times/situations where you are more likely to binge? Maybe you can make a Plan B for dealing with those times.

jenyvarughese

Reiterating what has been mentioned before, it's different for different people. Personally, I binge at night. I have no problem fasting during the day, but as soon as 9pm hits, I just want to eat. So I've started to shift my meals later so I'm fuller later, and have started to stock up on homemade healthy, but satisfying, sweet and savory snacks. It's been working so far. Good luck to you!

scarlett_k

If you can get a copy of Overcoming Binge Eating (second edition) it explains the roots causes of binge eating and provides a course of CBT to work through. I've found it really useful.

PreciousGems1

I believe the root cause of ALL my addiction is sugar. Sugar in booze, sugar in simple carbs [flour], sugar period! I am clean and sober since 4-29-01, 19 1/2 years. I started my journey to recovery in Overeaters Anonymous. I heard the sugar and flour connection, quit eating them both right away, and released 95# in 9 months. Then my binge drinking took off! So, down goes cigs and then the alcohol. The 2 have always gone together, for me. I smoked weed twice in 5 months so that had to go. Now, aaaall these years later [45# back on my body], it is still the s&f. I try to eat them moderately, safely, be "in control"... I had a donut yesterday at a AAA car service, then grabbed 2 more and, before I left, 2 slices of pizza as well. Frigging all or nothing, black or white, abstinent or binging! So, for today, I am not eating my trigger foods, one meal at a time, one day at a time. Here goes something!

Marisela170

Honestly what helped me out of that was keeping myself super busy

kshama2001

Some physical triggers for me are lack of protein, lack of exercise, and lack of sleep.

Regular exercise helps with not emotional eating. In times of increased stress, I try to increase exercise. I can smash weights, or I can smash pints of Ben & Jerry's - the choice is mine.