To my fellow Binge Eaters...How do control cravings?

aeb09

My last binge was the reason I decided to change my life because I got horribly ill for 2 days afterwards. I used to buy multiple sandwiches from the drive thru when I was happy or sad or anything in between really. It was sick and I hid it and it was a real problem. Now it's just not an option for me. There are some days when I'm really anxious or depressed and I want to get in the car and go to McDonalds, but if I distract myself for 20-30 minutes with YouTube videos or browsing MFP or something like that, the desire usually goes away. I know I became addicted to feeling that full and I was trying to fill voids. I feel much better now that I no longer binge, but the first few weeks were especially hard. Good luck to everyone trying.

pattyebricker

Thanks for the post and example of responsible behavior for your health.

lukewind

I have found the most effective way to stop a craving is to indulge in that craving. Sounds crazy but it works. I keep something sweet around all the time. Or something savory if you like that better. If I am cravings something sweet I let myself have it. The key is to not go overboard with it. I allow myself around 200-300 calories for said craving and I always try and keep those calories open during the day in case I need them. At first I used them every day, but now a year later I only indulge once or twice a week if that.

Doing this has not stopped my weight loss at all, I still count those calories but I figure its better to allow a little of them every now and then instead of going on a full binge where you just give up and stop your healthy eating habits.

Just remember there is nothing wrong with a bit of sugar and fat so long as it doesn't make up a large percentage of your diet.

goldthistime

When I binge I am usually upset or angry. Exercise is the best preventative action I can take. Might that work for you? Proper sleep is also important. I haven't done it yet, but I may consider medication in the future rather than turning to food (benzodiazepam comes to mind but I will discuss with my doctor).

Strong cravings (where I may overindulge but don't eat like I'm in a pie eating competition) happen much more frequently. When it's PMS I eat more calories that day so I don't feel agitated in any way, but stay the heck away from anything sweet or a craving can turn into a binge quickly. Smells and sights can trigger the cravings even on my healthiest days. My family is very supportive in keeping that stuff out of the house. Eating more protein and less carbs reduces my cravings too. I now aim for the 40/30/30 often touted here.

Over and over I have tried the "moderation" approach but one piece of cake ALWAYS leads to another, it's FAR easier to have none.

justjumpit278

For people who tend to binge on the entire bag of Cheetos or the entire box of Oreos - try portioning everything out. It's okay to have a serving size, not the entire bag.
When you bring that food home, break out the snack size baggies and put ONE serving of Cheetos in there. When you just need to have those Cheetos, get one baggie out of the cabinet and STEP AWAY!

sandmama

I have learned what I can and CAN'T have in the house. I hate going out of town because I have so much less control. I hardly buy any snacks for the kids now (they need fruits/veggies too). No more crackers, cookies, candy, cakes etc. ANY of my trigger foods. I don't even bake anymore. I am not a moderate only person and I can't have a small bite and put things away. I have to do the out of sight, out of mind. I also set my phone on a timer to eat every 2.5 hours so I never get to the point of wanting to scarf down a whole bag/box of anything.

When I do go out of town and slip I seriously feel like crud now afterwards. I can feel a difference in my body within hours.

I also try very hard to remind myself, that my psychological need is very different from my physical need. I also chew a lot of gum!

bluehydrangeas

What helped me was allowing myself to eat whatever I want everyday for a long, long time. Yup. That meant I went a couple months eating all the cupcakes, donuts, chocolate, pizzas, cheeseburgers, potato salad, pasta, grilled cheese, french toast, etc. Eventually I naturally started eating less because I truly wanted to eat less, not because I was forcing myself to. I naturally started to stray from sugary foods and more to savory foods, with a dessert here and there instead of dessert replacing meals entirely. I finally realized the food will be there the next time I'm hungry and I don't have to eat it all right now.

GreatDepression

I haven't found any particular method that has worked "well" for me other than to avoid those types of trigger food altogether. Yes, I feel deprived sometimes and I am scared that all the self-denial will lead to a really bad binge sometime soon. I could let myself have some but whenever I did in the past, I still ended up overeating. I wish food wasn't my vice.

likeelili

When I'm at Uni and living on my own, I try not to buy the things that I binge on.
As I'm at home for summer I try a different method as it's not just me living here. I generally binge without thinking about it. I get a craving, go to the fridge and just eat ea eat. Now I try and put it off, by saying I'm not going to eat this for X amount of time. Then I think about it logically 'will eating 4 doughnuts benefit me?' 'why do I want this food, what purpose will it serve me'. Try and stay in the moment. Good luck

ammossrn

I have conquered this by using Shakeology. 100% true.
I'm sure someone will post a negative reply or comment about this.... but.... it's the truth and that's my answer! Shakeology helped me control my eating and curb cravings. TRUTH!

_Clarana_

I get away from food til it goes away. Long walk or something.

FitMolly182

There is some good advice on here. Binge eating is scary! You know you should stop. You know it's unhealthy, but you just keep eating. Ugh, so awful. I have read several books on the subject. None of them has been helpful no matter how great their reviews are. The decision has to come from within. I thought I'd hit a low several times, but I'd keep repeating my unhealthy actions. I couldn't just have a little of any kind of junk food. Once I had some, game over. It's a process. Be patient with yourself!

GreatDepression

Blah! I had been doing rather well since posting here yesterday but messed up pretty badly earlier tonight for dinner. I spent a very, very long time making a beef stew for my family. I thought it turned out decent but I was very harshly criticized by my mother for an infinite number of things wrong with the dish. I feel compelled to keep eating it to prove to myself that it tastes good (it actually does) and to work away the bad self-thoughts my mother induced in me.

Meerataila

As I had to relearn last night: Stay out of the alcohol. It is the gateway drug to food.

The last two times I drank I was fine, last night, not so much. So I poured out the last of the bottle, and I guess I get to be hungry for a few days, too. Those black beans and veggies in the fridge were supposed to last me all week. :grumble:

Grumpsandwich

Best advice I was ever told about severe cravings...

Sugar Free Menthol lozenges

They are such an intense flavor that when you are having really intense out of control cravings suck on a lozenge and the strong menthol over powers anything and really does help. Its like a reboot

gfrose88

I am sorry your efforts were not appreciated. Stew makes a wonderful lunch the next day. . Home cooked meals take alot of thought and effort to prepare. Keep up the good work.