Binge Eating

PNQueenKong

How do you all get past a binge episode? I knew what I was doing, justified I'm under a lot of stress this week and caved. Now I feel disappointed in myself but knew that'd happen too. What are tips and tricks you know to actively work past that mentality when you have it.

MsCzar

Is it a planned binge, a specific food binge or an all-out 'I don't care if it's damp cardboard, I'm eating it!' binge?
I've experienced all three. I think the most common is brought on by a case of the Mise-wells... as in 'I've already blown my calorie limit, so I mise-well keep eating.' I also fall into a lot of opportunity eating. Yesterday at work, there were 3 extra chocolate mousse desserts destined for the bin. Guess who ate all three?! Then I figured I 'mise-well' have a handful (OK - waaay more than a handful) of chocolates. As soon as I got home, I had a nice big mug of sweet hot cocoa. Oh, and I skipped exercising yesterday.
Maybe that wasn't a truly epic binge, but as for getting past it:
LOG IT!!! It's so easy to just give up and decide to not record your calories. What's the point, right? Nope. Log it all. Even though I felt out of control binge-y yesterday, my calorie total for the day was about 2300. Not to plan, but certainly not a total disaster. Because I'd logged, I did manage to skip dinner and stop eating. Had I not logged, I guarantee I would have kept on eating.
Let. It. Go. I had too many calories yesterday. OK. That was yesterday. This morning, I was right back on plan - logging, limiting and exercising. Yesterday has naught to do with today and today is the only day that concerns me.
So forgive, forget and forge on!

ahoy_m8

Agree with @MsCzar to log it all. I used to reach for another thing to eat in an unplanned binge while telling myself I won't count this (as if my hips weren't counting? IKR. Makes no sense). But after consistently logging all those unplanned tastes, snacks and binges, my inner dialog has changed and I know in a sober moment I will be logging it all. Does that stop me mid-reach? Sometimes yes. Sometimes no. But in any case, I do my very best to capture all of it. Most of the time, again like @MsCzar describes, the actual number of the damage is not earth shattering and kind of siphons the emotion off the situation so I'm able to look at is as a math problem without the self-criticism or disappointment.

Through many years of experience, I would also say don't try to make up for it the next day. If you are less hungry, skip a snack, and come in under goal, fine. But don't try over-restricting to counteract a binge. It always boomerangs. If not the next day, the day after that. It is best just to re-center yourself in a good routine that works. It will average out over time.

I hope the stress sources resolve and the rest of your week is smoother.

AnnPT77

If doing so seems worthwhile, and it's something I'd prefer to avoid in future because the overeating wasn't worthwhile, my preferred approach is to:

* spend no more than about 10 minutes thinking about the things that may've triggered or contributed to it happening,
* make a new plan to respond to those triggers/circumstances more productively next time they arise,
* rehearse that plan vividly in my head like a mini-movie so it sticks . . . then
* let it go and get back on my normal healthy routine as soon as possible.

Guilt and self-recrimination don't burn any extra calories, feel icky, don't help me personally take my life in the direction I want, so I try not to spend energy on those feelings.

88olds

Another vote for log it. Always keep your food diary no matter what. Really don’t know what the numbers are? Do your best to come up with a good faith estimate. Guess if you have to. But no throwing up your hands and quitting.

And agree that you should consider how you got to that point. Is your plan too aggressive? Have you cut out too many things that you like? The best plan is one we will actually stick to.

zebasschick

the main thing - don't beat yourself up. that will make you feel awful, which isn't going to help. be kind to yourself!

i have moments - usually when i'm both stressed and very tired - where i might eat the whole bag of 365 pistachios (oh, they're so good!) or sweet potato chips. each is about 900 calories for the bag. in the scheme of things, one occasional binge isn't usually a huge deal. one can go for an hour walk or do extra time on an exercise bike. or just cut some extra calories for a few days if possible. but maybe it's not necessary. 900 or 1200 extra calories isn't a big deal - even 3500 will only put a pound on.

that being said, i've found being very tired when i have to work, have home issues to deal with or want to stay up and read and relax are the times where no bag of pistachios is safe. when possible, i try lying down with an audiobook, and if i fall asleep for a while, that's what i really needed. if not, i can enjoy the book and relax. that's almost as good as a binge if/when i can make myself do it.

also maybe have lots of your absolute favorite lower calorie foods around if you gotta binge. or at least, lower calorie versions. you can eat a LOT of sugar free jello cups, sugar free popsicles, hard boiled egg whites without harming your weight loss progress, and sugar free fudgecicles (i know, it's spelled wrong) or light ice cream, dannon light and fit cherry yogurt or low fat cheese (check out light laughing cow wedges at 30 calories each!) can be helpful. binging on them keeps the calories down plus you get the satisfaction from foods you really do enjoy without as many calories.

Highmtnlady68

I do this when I get stressed too. I have admitted it and I’m working on this behavior. I’m taking the same approach as I did when I quit smoking. Ask yourself if you are really hungry or just need a quick100 calorie to 200 calorie protein snack then find something to do that takes your mind off it. A hobby, a walk, clean your closet, etc . . .