Binge eating; HOW TO STOP
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I LOVE that idea of putting post-it notes on junk foods! Salty snacks are my weakness.0
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Binge Eating Disorder is often a symptom of a real physical problem called MALNUTRITION. If your body is not getting the nutrients that it needs, you will always have the urge to eat, it never goes away.
I cured BED, and many many other health problems by changing WHAT I eat. OA didn't work, counselling didn't work, low fat low calorie diets made me sicker…. Many people will tell you that the food doesn't matter, but where do the nutrients come from that fuels all the processes in our body?0 -
My best method has been to log as I binge. It'll often stop me in my tracks.0
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Leave yourself room in your calories for some chocolate or chips!! I have struggled with bingeing for three years now while trying to lose weight. I would completely cut everything from my diet except healthy foods then with a few days would be curled up in a corner surrounded by empty potato chip bags, reeses wrappers, and any other junk food you could name!! I have heard people say that if you eat a whole bunch of "crap" at one sitting it will make you feel like crap and you wont want to eat it for a very long time. That doesn't work for me. But after two years of fighting it I let myself use portion control. Now I can have chips with salsa, and not binge on it. I eat really healthy now so if I do eat I lot of sweets I literally feel sick I had just one sugar cookie other the holidays and felt horrible. It gets better with time if you really want to change.0
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An old lady once told me, "Never put anything into your mouth that isn't delicious." This has been my mantra. For example, I do not think store bought cookies are truly delicious. They're kind of... you know, store bought. I do think homemade chocolate chip cookies are delicious! So I never ever buy cookies in the store, and if I really really want it, I have to bake it myself. (Or spend the money at a good bakery!) I've been living like this for a long time.
Why am I chubby, you ask? I think wine is delicious and I'm lazy. I'm definitely working on both.
But you can do this. Upgrade your food standards.
And I agree with the posters who said to log every bite. Nothing like finishing out a day that's double what it should have been to smack you right in the face :-)0 -
like most people are saying, identifying and realizing that you're doing it will help a LOT. I eat my emotions, so I have to watch myself very closely when I start getting to giddy or stressed out. but, I've also found that making sure that you're getting enough food throughout the day helps a LOT.
I couldn't stop binge eating (DGAF style), and I finally redid all my goals; I upped my activity level, and instead of trying to eat 100-200 less than mfp recommends daily, I'm trying to eat ALL the calories. which has helped my "eat all the noms!" problem.
it may take some time to figure out what works for you, but keep tracking and monitoring. remember, you're worth it!0 -
haha soooo the other day i had a bad of bits and bites from bulk barn. i pretty well ate half the bag, which is/was more than a bag that I wouldve just purchased from the store. i would say portion things off and make zip lock bags your friend. i have so many individual baggies of nuts that i keep in the freezer. anytime that i want to eat anything i decide what a portion is... if thats too small well then i probably shouldnt be eating it, and i supplement it with something else if it fits into the calories per day.
Monotonous eating is pretttttttty easy to do -- so prevent it from happening and going woah i just ate the WHOLE bag-- i do eat the whole bag, but what I had portioned off for myself.0 -
I find it helps to record PRIOR to eating. If it's not recorded, it's not put near my mouth!!!0
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For me its a never ending battle. Keeping it out of the house doesnt work for me as I will just go through a drive thru when I am at work the next day. Its more of just filling my gullet full of absolute crap and basking in the self loathing that follows. It is almost like a form of sadomasochism in my case. I know it is hurting me, but I dont care. At that moment, I feel that is what I deserve. I have greatly cut back on doing this so I have been able to lose weight again. Its just a little devil on my shoulder that remains there. Sometimes I can shut him down, sometimes I cant. I am more often shutting him down, so to me that is improvement. I try to log everyday, because when I dont, I can let it get out of control and fast. Will I have to log everything I eat every day of my natural born life??? Maybe!! And I am ok with that, if I can have a life again You arent alone in this. Just know that you are strong. You wouldnt let someone just come and bully you at your job or your personal life would you?? Nope, you would stand up for yourself or at least seek out support from others being treated the same way. This is kind of the same thing, but you are being bullied by something else. Stand up for yourself and fight what you deserve!! That helps me a little!!! 0
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I did it the other day. I ate potato chips, some Mexican food, and 3 Little Debbie cakes before I realized what I was doing. The best thing to do is REALLY feel the guilt of eating all that. Realize that behavior does NOT get you what you want.
This is not a healthy relationship with food. Having guilt for eating something is never good and is completely disordered.
I believe this is entirely true. It's one thing to say to yourself "Damn, I shouldn't have eaten all that" and it's quite another to beat yourself up about it all day, and basically tear yourself down because you had a lapse.
That being said, I have the same issue, not as much anymore, but when you grow up and food is love in your house... food with lots of butter is love in your house, well you get the picture. If I am hungry, or even bored, and I go to the cupboard, and open it up, there I have post it notes with lovely little words of advice to myself. For example my post it note on the shelf which has chips reads..
"Dear Elle,
I love you, but please don't put that in me. You love cucumbers, and you love apples. If you really need something salty, make some chutney, slide some of those delicious baked turnip chips that you love so much in the oven and do the healthy alternative for me.
Love,
Your body"
Inspiration doesn't have to be hurtful, if you can remind yourself everyday that you love yourself, and your eating habits are to encourage you to treat your body well it goes along a lot easier. At least that's what works for me. I also find the idea of cooking most times completely deters me from even eating food that I honestly don't even need, then I just go find something to do.0 -
I agree with an above poster. If you haven't logged it, don't eat it. That's how I do it as well. I always log before I eat. That way I've put in what I can have already and that's it.0
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KNITTING. seriously. it keeps your hands and your mind busy. teach yourself if you don't know how. even if you have a snack next to you, you'll find it hard to put the needles down to eat. especially when you start getting into more complicated patterns.
added bonus: you'll lose weight, and end up with really pretty hand made items that remind you of being healthier 0 -
The other night I wanted a snack and had consumed all my calories for the day. So, I got on the exercise bike and rode till I had doubled the calories I would be consuming, and then I ate it.0
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"Dear Elle,
I love you, but please don't put that in me. You love cucumbers, and you love apples. If you really need something salty, make some chutney, slide some of those delicious baked turnip chips that you love so much in the oven and do the healthy alternative for me.
Love,
Your body"
As someone who has struggled (and still does, sometimes!) with a TON of self-worth problems, I love this. There are SO many positive ways that we can influence our actions and emotions. A lot of the time, though, we have to learn them as adults because we received so much negativity growing up. (I'm not saying never say no to your kids--I know a childcare center that uses that philosophy, and I think it's weird.)
My general solution is not to keep stuff that I'll eat in gross quantities in the house, although sometimes that doesn't happen, and I know it isn't feasible for everyone, especially those who don't live alone. Like I bought a Costco-size bag of chips for a holiday party almost a month ago, and they're still in my house. Eating some right now, actually. I counted them out and made them fit in my day. Today. A few nights ago, though, I dove nosefirst into the bag and ate way more than I typically would, although I know that's a lot less for me than it might be for some other people.
And you know what? It happened. I let it happen. The next day, I picked myself up and plopped myself back on track. Didn't beat myself up over the chips, or the bar of Toblerone, or whatever else I might have eaten that night that I perhaps would have been better off not eating. I let it serve as a reminder to me that I should probably keep some other food in the house (oops) and walked past it.
Something that might work for you if you like words--if you catch yourself about to dive into something, pause and write down what you're feeling. I've definitely fallen prey to eating because I'm bored, and if I realize that's about to happen, I'm much better at NOT doing it.0 -
Find yourself a copy of "When You Eat at the Refrigerator, Pull Up a Chair" - very helpful0
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I did it the other day. I ate potato chips, some Mexican food, and 3 Little Debbie cakes before I realized what I was doing. The best thing to do is REALLY feel the guilt of eating all that. Realize that behavior does NOT get you what you want.
I would caution against feeling extreme guilt over eating as it sets you up for a horrible relationship with food. I think the better thing to do is try to understand WHY you ate what you did and develop ways to avoid repeating that behavior in the future and then move on. Ruminating on what you can't change isn't going to do anything for your emotional well being and might lead to ANOTHER binge because you're feeling so low.0 -
Find yourself a copy of "When You Eat at the Refrigerator, Pull Up a Chair" - very helpful
Geneen Roth is amazing! 0 -
I have had trouble with binge eating for most of my life. Lately, I've been really working on forgiving myself for slipping up and jumping back into moderation the very next day. Sometimes I have to really do some mental work and bring myself to recognize that it's OK to be hungrier than usual some days, and it's ok to eat enough to become satiated. You shouldn't have to punish yourself for actual hunger, your body needs these nutrients for a reason. I know I tend to place unrealistic expectation on myself with fitness and nutrition, and it's super hard to keep things steady!0
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I just sent you a private email message. I hope it gives you some hope. :-)0
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Well one thing that will help is to get all of the bad food out of your house. If that's not possible, stick sticky notes on all the doors and cabinets that contain food that say "are you really hungry?" "Do you want to eat?"0
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This is what worked for me. Try to find out if this happens at the same time each day. If so, why would that be (bored, stress, etc.). Then make sure it's not in the house. Then when you get the craving you will be aware there isn't any and you can train yourself to ask: Do I really need this at this time? Then drink some water. Hopefully with time, you'll ask yourself Do I need this at this time before you put anything in your mouth. I had little post-its in different colors in all my cupboards, in the fridge, on doors etc. Asking if I really needed this... It takes time, but you will become more aware! Good luck!0
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You've done step #1: Acknowledge after the fact
Step #2 is, Acknowledge during the act. Do you ever recall afterwards, that a little whisper of a thought floated by saying something like, "Do I really want that" or "just one more"...? Next time, make an agreement with yourself to count to 20, then go ahead and eat it. Step #2 is about increasing your awareness. When this is becoming easier to catch all those floating doubts, then you are ready for step #3.
Step #3, Reprogram your head/Do something else. Count to 20. Have a glass of water. Go for a walk or read a chapter in your favorite book or knit a few rounds. Then if you still want to eat it, put it on a plate, go sit down and eat it. Want more? Repeat, but double the walk or reading or the knitting. When you are declining to eat it after your first walk, et cetera, at least half the time, you are ready for step #4.
Step #4 Evaluate your Health Habits. By now you are Actively Aware of a desire to binge eat (reflexive eating not due to hunger, however large or small the binge, however nutrient dense or devoid of nutrition). Although there may be environmental or psychological triggers, work on eliminating any physical triggers. Evaluate your sleep patterns, exercise routines, daily fresh air, nutrition macros, meal times. Improve these things then decide whether environment or stress is playing a part.
Step #5 Reprogram your palette/Drink a cup of plain unsweetened black tea. So now when you have a desire to binge, you can rule out a physical need to eat or realize that it is time to prepare a meal for yourself. If you are truly hungry, have your prepared meal. If it is a desire to binge, do step #3, then come back and have a cup of unsweetened black tea, before you ask yourself if you still want it. If so, make another cup of tea and put whatever the desire is on a plate, then go sit down and eat it. Enjoy/savuer whatever. Now drink that second cup of unsweetened black tea. It clears my palette from wanting more. By the time I get to step #5, I have already dealt with my head wanting more and can easily say something like, "not now, perhaps tomorrow."0 -
HI I am finding if I FEEL A BINGE COMING ON I PERSONAY :flowerforyou: LFILL UP ON FIBRE BASED FOODS, AND LITRE OF WATER CLOSE BY BE MOST OF THE TIMES,,,GOOD LUCK0
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SO SORRY MY HAND SLIPPED PERSONALLY!:flowerforyou:0
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I just dont have that stuff in my house to binge on!! If i'm hungry and wanna snack I make healthy choices !! I do have something sweet once i n a while, but have learned some self control now and I know if I start I wont stop so I just dont start!!! good luck0
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HI I am finding if I FEEL A BINGE COMING ON I PERSONAY :flowerforyou: LFILL UP ON FIBRE BASED FOODS, AND LITRE OF WATER CLOSE BY BE MOST OF THE TIMES,,,GOOD LUCK
good Idea I should keep water on hand too!! 0 -
My experience with this is when I have failed at drinking water or snacking between meals, I will eat anything and everything in front of me.
Though it doesn't work for everyone (and of course you have to experiment as to what works for you), I average 5 to 6 meals a day and good amount of water consumption. If I don't do my afternoon snack I am bound to eat what ever snacks are available - I am the only one in the house who is trying to change her eating habits so the stuff is here...0 -
Do you make a reasonable-sized portion of whatever and take it out of the kitchen area? Or do you eat right where all the food is, within easy reach? Do you eat mindfully (really taste it, feel the structure, eat slowly on purpose)?
If you eat a large volume within minutes, the brain hasn't brought to conscious level yet that you are already satisfied after half of what you ate; takes about ten minutes for the feedback loop to register in your conscious mind, hence eat slowly.
And I second/third the suggestion to go to the source. Why do you eat so much? Stress? Emotional struggles? Illness? Something else?
Meal planning is something that requires a certain level of dedication and it might help to have a weekly menu somewhere near the fridge/pantry. You "invest money", "don't waste the healthy food you bought", "get to eat the good stuff now" and other similar thoughts could be tied to the meal planning to make yourself take a lifestyle change seriously, to truly commit to it and realise you need/want to change some things for it to happen. Just an idea.0 -
If it's chips or something you can eat out of the package, NEVER eat it from the package. you will definitely over eat it (if you're like me anyways). It's all about moderation and allowing yourself to have certain things you like. just portion it before you eat any of it and put it away.0
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this happens to me all the time! im no doctor or anything, but im pretty sure its not a binge disorder. What helped me, was paying more attention to what I'm eating, if i got hungry between meals id usually go for whatever i crave as well... its hard to say no to Ben and jerry's cookie dough for me! so basically, i switched to healthier options, it sounds really stupid and obvious, but it amazed me how when i ate healthy foods i wasnt snacking as much between meals, just try it, anyway, it could work for you 0
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