Binge eating is rough..

melody_rq

I'm going to take accountability for this, but I have been on a weight loss journey for some months now, and it's been going well, right? Wrong. It is so hard for me not to grab a snack every time I go into the kitchen, it's to the point I try to go as far away from the kitchen as possible or take a nap when I'm hungry so I dont binge.

I am getting a better grasp of things and instead of binging on crackers, I grab a handful of blueberries. I feel like I'm getting better at managing my urges, per se, but I would like for you guys to give me some tips and tricks on how to not feed into these urges, because if you know, you know how hard it is.

So please share some things or activities you do to get your mind off of food, because that seems its all I can think about.

MaddieInMotion

You're on the right track with choosing a healthier option over carbs. I have Binge Eating Disorder and used to struggle with keeping the food noise under control. It felt like I was at war with myself and I was always losing. The only thing that has helped me is tirzepatide. I know that this choice isn't right for everyone. But it has completely changed my life. I use MyFitnessPal to track my macros so I can get a healthy balance of food everyday.

HERMIT532

I have no suggestions, but I want to say you aren't alone. I can do well for days then …bam…an entire BIG bag of potato chips in one sitting. I suppose if I did have advice it would be to give yourself a little grace. Don't buy the things you don't want to eat to keep in house, but give yourself one day to eat a little of whatever you are craving. That helps me not to binge every day at least.

_Joe_Jow_

https://community.myfitnesspal.com/en/discussion/comment/48623169#Comment_48623169

The same happens for me.

You got this, and as hermit532 said, you're not alone.

springlering62

Have you increased your activity substantially? If so, are you eating any of the extra calories? Are you eating enough, or trying to white knuckle your way through weight loss?

Not fueling your body would be the obvious possibility.

I started out at 1470 calories per day, and ultimately hit 2170, and was still losing. Sometimes folks grossly underestimate what they need, become way more active and forget to adjust calories, simply want to lose too fast, or are just fixated on “1200 a day” because that’s what’s been stuck in their head from things they’ve heard.

For me, I have several techniques that help.

I plan meals and snacks out a week in advance. I go to the grocery store on a full tummy to reduce temptations, and I have a shopping list in hand. I’ve trained myself not to deviate, no impulse buys, no more secret snacks.

i pre-log meals and snacks into my diary several days in advance. Knowing I’ve got three snacks scheduled in the afternoon, and two or three in the evening, I know in advance what’s coming, and am confident I can hold out for the next meal or snack as a result.

If I’m still peckish, like I was this evening, I’ll just go for a walk. Or maybe find chores to do. There’s always something.

I do a lot of needlework. Needlework requires clean hands- something that’s hard to maintain if your hands are dipping in snacks.

If I’m still peckish before bed, lately I’ve been having a small apple. They’re filling, much lower cal than a handful of chips or cookies, and they don’t make me lay wide awake at night, like I’ve (finally!) made the connection that late night snacking on high carb things do.

amyoverland

Try DEFEAT YOUR CRAVINGS by Dr. Glenn Livingston.