How I overcame Binge Eating: Ride the Craving Wave
feroshusavocado
Posts: 32 Member
Hi everyone. In this long post, I go over how I overcame my Binge Eating. I used to have very problematic eating in the evenings (a common problem) and could easily munch on 1000s of calories to the point where I felt absolutely stuffed/sick. I had no idea how much I was consuming. This would also happen to me in the mornings, (which may be less common) and would stop by the drive-thru on my way to work and order over 1000 calories for breakfast. Anyway...
Two years ago, I attended a 6-week workshop called "Craving Change" to help overcome overeating. I learned a lot. The first two weeks were about taking note of emotions before, during and after eating. Interestingly, like addicts with drugs, the brain lights up most in the moments immediately BEFORE we consume. It's not about the actual eating/food. We also worked through what triggers the overeating - a time, place, person, feeling, etc. We identified if hunger was really "stomach hunger" (physical hunger) or if it was "mouth" (all about the taste/texture) or "heart hunger" (filling a need that has nothing to do with hunger, often emotional, but also could be a habit or wanting to please others, etc.)
My workshop had a repertoire of skills to try out and choose from to help stop problematic eating behaviours. The one that worked the best for me was to visualize an ocean wave and "ride the craving wave." Like a wave on an ocean, a craving slowly builds up. It then becomes very big, powerful, overwhelming. But then with time, it crests, falls, and the ocean returns to calm. You can imagine your craving like a wave. It will pass with time.
Day 1, wait 30 seconds before giving into the craving. Then give yourself permission to eat whatever you are craving with no judgement. The next time, add 30 seconds to your wait time. Then eat the food. Keep incrementally adding time each time you feel a craving. Each time you feel a craving is a new learning opporunity and chance to practice your skill. Eventually you will wait 5 minutes, 10 minutes... Research shows that a craving can pass after 15-20 minutes, so you may not even want the thing anymore! During your wait time, actually picture the ocean wave in your mind, picture it as it gets stronger, and visualize the moment when it will return to calm.
While I am riding out the wave, I also like to repeat to myself my favourite mantras and quotes. What is your favourite motivational quote/mantras?
The time is going to pass anyway, you might as well spend it working towards your goals.
You will never always be motivated, so you must learn to always be disciplined.
There is no one big step that does it. It is a lot of little steps.
I pair all this with even more strategies: have a big glass of water, tea, or flavored seltzer water while you are waiting. Remove yourself from the place (go for a walk, get off the couch and tidy up, etc.) Call a friend. Work on hobby (something that involves hands is best.) Brush your teeth. Journal.
Also a big one: don't keep junk food in the house! My house is now a no-chip and no-candy zone.
The biggest first step is to PAUSE before eating. Take note of why you are eating, either mentally or actually writing it down. Then choose to eat if you want, but now at least you know why you are doing it. Eventually, with practice, I am able to keep my goals in mind and have those be stronger than any cravings. Now that even more time has passed where eating in the evenings isn't a thing for me anymore, the cravings often don't come at all. I have a much healthier relationship with food.
The hardest part about weightloss is not diet or exercise - it's PATIENCE. It takes a long time. I constantly remind myself that we are in this for the long haul. We are in this for life! If I have a bad day, I log it and move on - the most important thing is getting right back to it the next day. It's about sticking with it. Dedication and persistence will pay off over time.
Good luck everyone. Try this out and remember to be patient with yourself. It really works!
Two years ago, I attended a 6-week workshop called "Craving Change" to help overcome overeating. I learned a lot. The first two weeks were about taking note of emotions before, during and after eating. Interestingly, like addicts with drugs, the brain lights up most in the moments immediately BEFORE we consume. It's not about the actual eating/food. We also worked through what triggers the overeating - a time, place, person, feeling, etc. We identified if hunger was really "stomach hunger" (physical hunger) or if it was "mouth" (all about the taste/texture) or "heart hunger" (filling a need that has nothing to do with hunger, often emotional, but also could be a habit or wanting to please others, etc.)
My workshop had a repertoire of skills to try out and choose from to help stop problematic eating behaviours. The one that worked the best for me was to visualize an ocean wave and "ride the craving wave." Like a wave on an ocean, a craving slowly builds up. It then becomes very big, powerful, overwhelming. But then with time, it crests, falls, and the ocean returns to calm. You can imagine your craving like a wave. It will pass with time.
Day 1, wait 30 seconds before giving into the craving. Then give yourself permission to eat whatever you are craving with no judgement. The next time, add 30 seconds to your wait time. Then eat the food. Keep incrementally adding time each time you feel a craving. Each time you feel a craving is a new learning opporunity and chance to practice your skill. Eventually you will wait 5 minutes, 10 minutes... Research shows that a craving can pass after 15-20 minutes, so you may not even want the thing anymore! During your wait time, actually picture the ocean wave in your mind, picture it as it gets stronger, and visualize the moment when it will return to calm.
While I am riding out the wave, I also like to repeat to myself my favourite mantras and quotes. What is your favourite motivational quote/mantras?
The time is going to pass anyway, you might as well spend it working towards your goals.
You will never always be motivated, so you must learn to always be disciplined.
There is no one big step that does it. It is a lot of little steps.
I pair all this with even more strategies: have a big glass of water, tea, or flavored seltzer water while you are waiting. Remove yourself from the place (go for a walk, get off the couch and tidy up, etc.) Call a friend. Work on hobby (something that involves hands is best.) Brush your teeth. Journal.
Also a big one: don't keep junk food in the house! My house is now a no-chip and no-candy zone.
The biggest first step is to PAUSE before eating. Take note of why you are eating, either mentally or actually writing it down. Then choose to eat if you want, but now at least you know why you are doing it. Eventually, with practice, I am able to keep my goals in mind and have those be stronger than any cravings. Now that even more time has passed where eating in the evenings isn't a thing for me anymore, the cravings often don't come at all. I have a much healthier relationship with food.
The hardest part about weightloss is not diet or exercise - it's PATIENCE. It takes a long time. I constantly remind myself that we are in this for the long haul. We are in this for life! If I have a bad day, I log it and move on - the most important thing is getting right back to it the next day. It's about sticking with it. Dedication and persistence will pay off over time.
Good luck everyone. Try this out and remember to be patient with yourself. It really works!
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Replies
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Thanks for the insight. I have the same issue when I am home, and not particularly busy in the evening. Weekends are rough, I think i have boredom binge.... lol.11
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Great post! 👍👏👏👏5
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Very interesting post...I like how you compare your cravings to a wave...Makes lots of sense to me..7
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Thnx for sharing. I have been working on binge eating. The wave idea is a great way to combat it also.3
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Thank you for sharing .2
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I am going to ride the wave crave next time. Its hard but Its worth it I think3
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Thank you so much for sharing! Fantastic insights and I am going to ride the wave tomorrow afternoon. The time where lunch blends right into dinner.5
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This is a great insight. I know I can be full, but still hungry-craving. Blood glucose levels go up and down all day. Get your A1c checked.5
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Very good post. Thank you!!!2
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Great post! I used to over eat at night. I don’t know how I overcame that but if I get that urge again, which I probably will, I will envision a wave! I have to remember patience too.4
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Wonderful post. Shanks for sharing.3
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Thank you for this post and I know how that wave comes to me and can over take me but will wait like you do and see if that will help me.2
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Thank you so much for this! I totally needed this today. I've managed to lose 43lbs but have found myself stuck lately and I know it is late night binge eating. I really love this advice on how to handle cravings. I cannot thank you enough for this!!6
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Great advice! Thank you!2
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feroshusavocado wrote: »The hardest part about weightloss is not diet or exercise - it's PATIENCE.
So So True! Patience with both the process and with yourself. And please, always treat yourself with kindness.4 -
I will give it a try. Thank you for sharing.
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Thank you so much.
So much insightful stuff.
IMO, this post deserves to be pinned in Most Helpful Posts - Getting Started (Must Reads)
I just learnt I'm a "mouth" craver, I'll be letting this wave pass over me... 8 -
I loved reading your post. I can relate. Riding the wave is a helpful way to think when you get a craving.1
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marius_paps wrote: »Thank you so much.
So much insightful stuff.
IMO, this post deserves to be pinned in Most Helpful Posts - Getting Started (Must Reads)
I just learnt I'm a "mouth" craver, I'll be letting this wave pass over me...
To accomplish that bolded thing, nominate it here:
https://community.myfitnesspal.com/en/discussion/10260479/nominate-posts-for-announcement-status-stickies#latest
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Hey guys I'm glad you all liked this post! I agree that the strategy is GOLD, that's why I shared it. I hope it helps some of you out! Just always remember it's a process that requires patience, patience, patience. We've got this!11
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Thank you for sharing your story! It prompted me to ponder my reasons for times I overeat...Eating is emotional, and we all have feelings, memories, and reasons why and how much we eat. (Loss of loved one, lonely,boredom, etc). I truly believe we must all reflect on our emotions and triggers in order to conquer and work toward goals. This past week I have been trying to focus on food for health and nutrition of what I am eating, and so far it is helping me not binge--because mentally I know if I eat something emotionally it will be too much sugar or sodium for the day (ie sweets or chips).8
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Thank you so much for this. It's often a taboo topic because some people still associate binging completely with purging or other compensatory behaviors, which is not the case for a lot of us. For me it's sugar binges. I've eaten thousands of calories of sugary candy, to the point where I felt sick and my teeth hurt. These incidents have gotten fewer and further between, but I still struggle to understand my own triggers sometimes. Work in progress for sure, thank you for sharing your strategy and just for opening this conversation.6
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I also suffered from binge eating disorder as well. Just like any other addiction, it takes so much more than willpower to overcome. When you mentioned eating thousands of calories in one sitting and feeling sick afterward, I felt that. I used to go to McDonalds and order like 6 mcdoubles and 3 large fries and still be hungry after eating it.
I was not in a good place. Glad you were able to overcome it. The first 3 months were the hardest for me.5 -
I've fought binge eating off and on all my life too, and the most helpful and powerful part of what you wrote, for me, was:
> eat whatever you are craving with no judgement.
Stress is a pretty common trigger to 'stress' eating. Sometimes I will still binge out of pure hunger and craving (usually brownies, I don't know why, I have a sick obsession with brownies), but I've learned to be kind to myself. That lets me continue going back to normal eating after the episode.
If you stress about it, or beat yourself up about it, you're more likely to fall into a pit of bad eating habits. The old addage, "I already went off my diet so it doesn't matter anymore."6 -
My son is overweight I don't know how to help him. Or if I can help him.0
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Loved your image of riding the wave and all the suggestions of riding it out. I am/was a nighttime snacker until I learned that every time you eat, you stimulate an increase in insulin which is a fat storer. Well that has just about cured me! Thank you for your post.
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Loved your image of riding the wave and all the suggestions of riding it out. I am/was a nighttime snacker until I learned that every time you eat, you stimulate an increase in insulin which is a fat storer. Well that has just about cured me! Thank you for your post.
That's an oversimplified view of insulin functioning. Eating the same total over a day ends up at about the same net fat storage (or burn, depending on calorie balance) regardless of eating timing/frequency, because frequency and magnitude of insulin release is modulated accordingly.3 -
I have completely noticed that if I get pulled away from the pantry by a kid or my husband to tend to their needs, I don’t have cravings anymore once I help them. But this rarely happens. Just so happened tonight though, the same night I read this post about riding the waves! I am definitely going to remember this. And I will try the visualization. I am the same way at night, when there is like two hours left before putting the kids to bed. There is so much high calorie foods in the house for them. Croissants, melt away cookies… these things are SO LOADED with calories. It’s so hard not to grab them and munch. And not only am I not hungry, but I can barely even taste the stuff! And still eat it!1
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@feroshusavocado wrote: »Hey guys I'm glad you all liked this post! I agree that the strategy is GOLD, that's why I shared it. I hope it helps some of you out! Just always remember it's a process that requires patience, patience, patience. We've got this!
Can you give further insite from the workshop as to how to determine what your eating is about? I've read this so often, to determine why you are eating, but struggle to know the reasons why (other than that it's usually not true hunger, and feeling it as a craving, those two come through loud and clear!) or how to figure out reasons why.1
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