How did you help yourself stop binge eating?

kelseymikaylaxo

And do you have any tips for people that do?
I know it's terrible for me and my health. I dont know what to do, i cant stop no matter how hard i try.
I dont realize I'm doing it until after i have finished eating all of it.

kbanzhaf

The best piece of advice I can give is to not keep the foods you binge on in the house. Easy for me, as I am a widower whose children are all away from home, but I realize that might not be as easy for a lot of you with families.
Maybe keep those foods in the garage, so it's a trek to get them, and that gives you thinking time on your way? This would still allow those foods to be available for family members.
Another thing you might try is to drink a big glass of water when you feel the urge. Sometimes our bodies are thirsty, not hungry, and if you drink some water, that urge to binge may be aleviated.
Kaye

Jkn921

I always go through a period of non-stop eating and the way I've got out of each time is: do exercise. It breaks the pattern and I feel myself becoming sluggish due to large consumption. I also keep my room/kitchen healthy as possible and don't allow foods to arrive till I've done a fair amount of exercise as a normal one/two chocolate per week.

It's a slow process but as you increase your exercise levels, you can come out of it - that has always been the case for me. Then a few days later you will just realise you're back on track. Stay strong.

healthygreek

First, therapy helped resolve certain issues.
Then, exercise.
Then eating enough to sustain me and eating regularly.
Finally, keeping all the major binge foods out of the house till I had more of a handle on my bingeing.

mulecanter

This is a struggle, sometimes the urges are just really strong. I agree about keeping tempting stuff out of the house if possible. Water is a good quench for alot of faux hunger. Another thing that helps me is a protein smoothie. I like the chocolate protein powders, mix with skim milk and ice, run it through a blender and you have a good size smoothie that fills you up for under 300 cals. That usually gets me out of an eating frenzy.

kjo9692

I've been right where you are and know how it feels. The first few weeks are incredibly difficult, but I won't say it's impossible. Just stay focused, be very conscious of every single thing you do every day, and most importantly of what you eat. Be very diligent with logging all your foods, eventually it's a habit and you will be aware of what you're about to eat because you know you'll have to log it in MFP.

Instead of going to the typical fast food restaurant you go to (if you tend to eat out) go to a healthier food place. Eventually you will not crave these foods you want so bad.

Always keep in mind your goals, and make them more important and stronger than your desire to eat. Every time I look at something that I know I'm not supposed to eat, I remind myself of what I want to accomplish and why I want to do so, and I simply decide not to over-eat. And I always keep in mind my rewards - getting into smaller pants, seeing my measurements getting smaller, and that keeps me motivated.

WendyTerry420

Don't go to buffets, and don't keep pre-packaged, ready-to-eat- foods at home.

tesha_chandler

If I buy junk food for my kids, I buy things that I don't like.. lol Other than fruit and low calorie snacks, buy everything else so that you have to cook it to be able to eat it.

1shauna1

I have problems with binging too. And I feel terrible after I've done it. I would suggest doing something to take your mind off it for a while, like go for a walk or call a friend or do something, anything but eating. If you can get your focus off the food, you may be able to resist it. Also as stated, don't keep the binge foods in the house. If you have to go out to get them, you might rethink it. If you don't have a choice with them (i.e. you live with someone who wants chips but they're a binge food for you), ask that person to put them away somewhere you won't see them all the time.

GretaGirl8

binge eating causes are different for different people. some people binge out of nutritional deficits. others binge out of emotion (happiness, boredom, fear, anxiety...). I would binge due to a combination of the two. I agree with keeping binge food out of the house, but I know from personal experience ANYTHING can become a binge food. My ultra healthy yogurt and bran can be a binge food racking up calories into the thousands. When do you binge? night time bingeing is a big one for many. Try to find activities that fill that binge time. If you binge out of nutritient deficiency, make sure you are eating enough food and a variety of foods throughout the day. Keep "go to" satisfying, pre-measured foods on hand to help you over the urges when they come on. I agree with logging your daily calorie intake (including your binges). Therapy is a great tool as well, but depending on your situation may or may not be an option. Good luck. You are definitely in good company. You can beat this.

Escape_Artist

I once upon a time used to binge. That was when I wasn't eating enough (1200 cals a day)

Since I've been eating enough I fit what I want in my macros and calories. Binges don't happen anymore.

QuietBloom

Don't let myself get too hungry.
Eat lots of protein (I am for 1.1 to 1.4g/lb of lean body mass).

That's about it. We always have stuff around because I have a skinny 17 year old stepson. So eliminating it from the house doesn't work for us.

tempehforever

Agree with those who say exercise helps--when I'm working out regularly, I somehow become more aware of my body and its needs. Eating better just starts to happen automatically.

Personally, I found that its better for me to not buy things that are pre-made and easy to eat a lot of. Even "healthy" foods like hummus, flavored nuts, cheese and crackers, and cereal are hard for me to have around. I can eat a whole tube of hummus like THAT. If I actually have to prepare a meal--chopping some vegetables, portioning out a serving, etc--I don't go overboard. It also helps to think of all the money you'll save by not devouring your entire fridge in one night!

Make a pledge to log everything, even on days you know you're going to go over your calorie goal. I go over at least once a week (and don't care), but because I log what I'm eating I'm at least more aware of what I'm consuming. I'll stop at one piece of cake instead of three.

Eat enough food! Every time I've tried to eat at a really low calorie range I've eventually felt deprived and rebelled. Don't let yourself get too hungry. Give yourself freedom to have days where you really eat until you're deeply satisfied.

970Mikaela1

I workout for my daily ration of peanut butter.

sillyvalentine

I agree with the first responder. Don't keep binge worthy foods around. I got rid of all the candy and chocolate in the house. I almost had to get rid of the peanut butter too.

But in the end it just came down to willpower. You either want to binge or you want to lose weight. You can't have both so you need to decide which one you want more.

I try to remind myself that I am strong. I quit smoking and marijuana cold turkey after 15 years of going at both of them hard core. I know I can do this and that's what I tell myself when I think about eating food I shouldn't.

brklynchick81

Regulate your eating patterns. I know I binge when I skip a meal and when it is easy to pick up easy food.

I try to plan my meals and if I am able to, when I eat them. This seems to help.

What also helps me is to ration the snack into snack bags that match a serving size and force myself to grab one and only one bag.


Otherwise, clean out your pantry and avoid the quick food runs to the convenience store if you can.

WalkingAlong

Keep your hunger/fullness scale between 3 and 7 (on 1-10 scale).

Eat plenty of satiating food like protein, fiber and healthy fats.

I think calorie counting lends itself to bingeing. There might be better weight loss methods for some.

I find I do well mentally with trying TO eat a certain variety of foods daily than trying to AVOID others. If you're full on produce and protein and it was tasty you're much less likely to binge at night than if you had a skimpy, unsatisfying lunch and are facing another meal like that for dinner.

Capt_Apollo

i started doing binge push ups.

mboromom

Plan your snacks, plan your meals and log log log. One of my triggers is when I'm cooking dinner, while I'm waiting on water to boil or whatever I would raid the snack cabinet and start a binge...now I save one of my daily snacks for that moment because I know that I have a hard then. So as I cook I would munch on some string cheese if I'm craving something salty, or some portioned fruit or cookies (counted out) and satisfy my craving before dinner. You don't have to torture yourself, just plan ahead and make sure you log and the snack is within your daily allowance.

mboromom

Keep your hunger/fullness scale between 3 and 7 (on 1-10 scale).

Eat plenty of satiating food like protein, fiber and healthy fats.

I think calorie counting lends itself to bingeing. There might be better weight loss methods for some.

I find I do well mentally with trying TO eat a certain variety of foods daily than trying to AVOID others. If you're full on produce and protein and it was tasty you're much less likely to binge at night than if you had a skimpy, unsatisfying lunch and are facing another meal like that for dinner.

^^^^ This definitely helped too...eating more high protein foods, less empty calorie foods.

alexandriax03

And do you have any tips for people that do?
I know it's terrible for me and my health. I dont know what to do, i cant stop no matter how hard i try.
I dont realize I'm doing it until after i have finished eating all of it.

Make sure you're eating enough protein, fiber, and healthy fats (olive oil, avocado, nuts, etc.)

Structure your eating. Know when and how you're going to eat. A plan helps you avoid the situations or foods that trigger overeating.

Establish new eating patterns to replace destructive ones.

Exercise when you feel a binge coming on.

If all else fails, look into therapy. There are lots of support groups for binge eaters. Check out Overeaters Anonymous.

pauladgoodman9

This is all great advice! I have just started on my official weightloss journey. I have been making life changes over the last few years. The biggest one is not keeping those bad foods in the house, reducing my drinking of sodas ( this was HUGE for me). I do agree with the "planning" meals out. Taking your lunch to work is a huge part of dieting. Not only do you really know what you are eating but you can plan and take healthy snacks. I even calculate prior to packing my lunch this way there are no surprises. you know those foods you THINK are healthy and then BAM you just blew your diet at one meal. I am learning so much from using this app. The inventory of foods is incredible. It is quite enlightening.

aka_Kamalevantis

I have struggled with binge eating for all my adult life, mine is usually linked to emotional situations (that time of the month, upset, happiness or at the moment, frustration) but I have managed to get a handle on it (most of the time) and now I am always honest with my family when & if I do binge (I did recently, a whole 378g box of Thorntons Classic Collection chocolates, it's linked to the problems at work and the fact that I hate my job and it's dragging me down right now).

I would say that (as everyone else has already said) avoid keeping the tempting foods in the house (my box of chocolates was a thank you gift from one of my service users & I pigged out on it before my family got home, but I kept the box and showed them the evidence - including the gift tag to prove I hadn't bought them myself - as soon as they got home).

My binge food is chocolate, it is the only thing I've ever binged on, so now I allow myself 3 little pieces of Green & Black's 70% cocoa chocolate every day (I buy a 100g bar and eat 3 pieces at a time, which amounts to 10g) and it seems to quench my desire to want chocolate and it makes me thirsty, so I follow it with a large glass of water (which is very filling too).

If I get the urge to binge I sit down and write my feelings down (I keep a mood diary to record feelings, progress and just anything that has an impact on my food intake) I try to work out what has caused my urge to binge and I look for ways to distract my attention; exercise is a great side tracker for me....

My final piece of advice is.... There is no such thing as bad foods, we can eat whatever we want to eat, the problems lie in our mindset that screams "Ooh that's BAD...." whenever we fall of the wagon (so to speak).... So you've over eaten on your calories today.... so what.... exercise a little harder later the same day or the next day.... plus tomorrow is another day....

I don't believe in denial, denial leads to desire....
I don't believe in diets, they don't work....
I believe that if your body is craving something, it is trying to tell you something; there is no early warning signs for thirst, so therefore our body sends the hungry message, it's up to us to translate that message....

I heard a fantastic motto a few years ago and it has been a life saver for me on this journey: "Don't turn a bad day into a bad week...."

xXx

chani8

The "No S Diet" helped me a lot - nosdiet.com - it's free. It put boundaries on my eating. No snacks, no sweets, no seconds, except on Sat/Sun. Not snacking was the key for me during the week. Sitting down to 3 meals a day has been very stabilizing.

The other thing is spontaneous exercise. Whenever I get the urge to binge, like when I'm about to lose it, I drop and do pushups, or jump rope, or some other intense exercise. 1 or 2 minutes of that seems to break me out of binge mode.

kazzsjourney2goal

I created a list of no go foods...foods I know that set me off...I avoid those...one you get a few weeks in I found the desire to binge has subsided. That said there is plenty of yummy foods that dont set me off so I still incorporate treats etc

YorriaRaine

The foods that really get to me are always in the house because I live with three other people. However, what really helped me is everytime I wanted to eat but knew I wasn't really hungry is I just chugged water down my throat. Sometimes I would add lemon or something to it.

QuietBloom

The "No S Diet" helped me a lot - nosdiet.com - it's free. It put boundaries on my eating. No snacks, no sweets, no seconds, except on Sat/Sun. Not snacking was the key for me during the week. Sitting down to 3 meals a day has been very stabilizing.

The other thing is spontaneous exercise. Whenever I get the urge to binge, like when I'm about to lose it, I drop and do pushups, or jump rope, or some other intense exercise. 1 or 2 minutes of that seems to break me out of binge mode.

I would die without my snacks! I weirdly hate the feeling of a full stomach, so I never eat a lot at one time.

Phaedra2014

And do you have any tips for people that do?
I know it's terrible for me and my health. I dont know what to do, i cant stop no matter how hard i try.
I dont realize I'm doing it until after i have finished eating all of it.

http://www.nami.org/Template.cfm?Section=By_Illness&Template=/ContentManagement/ContentDisplay.cfm&ContentID=149467

Brandolin11

What did I do? First I went to Overeaters Anonymous. I read the "Big Book" (link below) and followed the 12 Steps from the program.

I read books such as "Food Triggers" by Rhona Epstein to educate me about my eating dysfunctions. I read the "Boundaries" books by Cloud and Townsend to learn to deal with my people problems.

I journaled about my thoughts and feelings and ideas and dreams.

I prayed.

I finally stopped fighting life and myself and God and submitted myself to the process of getting healthy.

I finally admitted that there were certain foods that I could exercise moderation with (such as chips, fried foods, cheese, salty almonds, popcorn, etc.) and certain foods that I would never, ever have a healthy relationship with (such as ice cream, cookies, cupcakes, chocolate bars, caramel corn, sourdough bread, pasta, etc.). I chose to abstain from the latter and chose to do so indefinitely. Over two years later, and almost 70 lbs down, I'm still abstaining.

THEN I started doing all the things people are telling you to do here.

Brandolin11

Oops. Link to the OA Big Book: http://www.aa.org/bigbookonline/en_tableofcnt.cfm

May as well include the 12 steps while I'm at it, in case it seems interesting to you:

The Twelve Steps of Overeaters Anonymous

1.We admitted we were powerless over food — that our lives had become unmanageable.
2.Came to believe that a Power greater than ourselves could restore us to sanity.
3.Made a decision to turn our will and our lives over to the care of God as we understood Him.
4.Made a searching and fearless moral inventory of ourselves.
5.Admitted to God, to ourselves and to another human being the exact nature of our wrongs.
6.Were entirely ready to have God remove all these defects of character.
7.Humbly asked Him to remove our shortcomings.
8.Made a list of all persons we had harmed and became willing to make amends to them all.
9.Made direct amends to such people wherever possible, except when to do so would injure them or others.
10.Continued to take personal inventory and when we were wrong, promptly admitted it.
11.Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.
12.Having had a spiritual awakening as the result of these Steps, we tried to carry this message to compulsive overeaters and to practice these principles in all our affairs

frantim528

I went to Overeaters Anonymous. Check out their website. The support of others who tend to binge eat is very helpful. There have been some really great tips in the post so far but you really need to get at the root cause of your binging. Just telling you to not have certain foods around you may be like telling an alcoholic not to have booze in the house. While this is good advice, it won't stop them from binging. Anyway. That's how I stopped.