How do you avoid binging???

toxicbox

How does everyone keep from binging??? My self-will is horrible all those fatty foods sound wonderful right now!!!! HELP!! I don't wanna mess this up I've been doing really well lately!!! Thanks!!

lmanzi219

I try to buy lots of new fun flavored gum and new drinks to try, without calories of course. The vitamin zero waters are delicious and I just started drinking the diet cranberry juice and diet grape/cranberry. Although I know what you mean, once you get a particular food on your mind sometimes it takes over you mind until you eat it. I try to plan out my meals ahead of time but sometimes that doesn't work! SO, don't get discouraged, I found out that even though you cheat and the scale hates you the next day, as long as you get right back to eating and exercising right it goes back down within 2 days or so. Good Luck!

starlitesue

One good way to avoid binging is to just not have the food you want in the house. Every once in a while I'll get a craving for something (sweet, salty, whatever it happens to be), but all the food in my house is healthy food, and most requires preparation. So that way I'm never tempted to cheat.

Also I make sure I eat every 3 hours or so, that way I never get so hungry that I can't control myself.

nubreeze33

One good way to avoid binging is to just not have the food you want in the house. Every once in a while I'll get a craving for something (sweet, salty, whatever it happens to be), but all the food in my house is healthy food, and most requires preparation. So that way I'm never tempted to cheat.

Also I make sure I eat every 3 hours or so, that way I never get so hungry that I can't control myself.

I could not have said it any better!!!

toxicbox

One good way to avoid binging is to just not have the food you want in the house. Every once in a while I'll get a craving for something (sweet, salty, whatever it happens to be), but all the food in my house is healthy food, and most requires preparation. So that way I'm never tempted to cheat.

Also I make sure I eat every 3 hours or so, that way I never get so hungry that I can't control myself.

I dont have anything in the house that I want...I want fat kid food, like burger king, panda express, etc. And my craving can get strong enough for me to drive all the way there just to get it...

theidarisafa

break it down into 100-200 calorie portions and enjoy it as part of what you eat each day.

Then you're using it for fuel instead of for binging.

If you really like cookies, figure out how many it takes to make 100-200 calories. Put that in a bag. When it's your snack time enjoy that and do NOT go back to the cupboard.

Having it already portioned out makes a big difference.

I've still got some junk food at home that I'm slowly working my way through. I really like a certain type of cookie. So I just portioned them up.

The food can NOT have power over you when you have power over the food.

Fitness and health is a journey, not a destination. If you really prevent youself from not having any of the foods that you enjoy, you're going to binge.

You are probably going to live a LONG time. So enjoy life and enjoy food. But become educated about how many calories your favorite foods have and work those into your diet in smaller portions.

I personally love sugar soda. I even told my trainer that I"m not giving it up.

So I have 1 can a day with my dinner.

If I didn't, I'd think about nothing but soda and then sit there and drink 6-7 cans in one sitting.

Tennessee2019

Extra Sugar Free gum makes a gum called Dessert Delights. It is WONDERFUL, just don't eat the whole pack at one time. K?
Exercise helps to. Walking is great exercise & it keeps you away from the pantry or fridge. Put on some headphones, crank the tunes & hit the road!!!
Snacking on vegtables is a good way to avoid binging. take some cut up vegtables with you when you walk.
Another way is just to fill up on water. Yes that means more trips to the bathroom, but I think it's worth it. Crystal Lite makes some good flavor packets that you can add to your water which I think are only 5 calories.

gjspiller

these are all great advice!! i was just going to post a similar question today, because i notice that i'll do sooo good throughout the day, and then lose it at the end of the day. partly because my stomach is growling. but i will try out some of these suggestions, for sure.

wolfchild59

Ultimately, all the tips in the world aren't going to help if you don't have sheer willpower and determination. Yes, making sure you eat regularly so you aren't hungry, chewing gum in between meals, drinking lots of water all day, etc. will help with hunger issues. But the only thing that is going to truly stop you from binging and eating foods that will blow out your calories for the day is your own mental strength on how badly you want to succeed at what you are doing.

Anytime you want to reach for that fatty food item or sweet, just take a moment, take a deep breath and remember why you joined MFP, think about your goal, think about how you're going to feel after you do that binge and you see those calories in your log, compare it to the feeling when you see the scale show less weight or your tape measure wrap tighter around your waist. Take another deep breath and walk away.

Like today, I sat in a the breakroom at lunch as all of my coworkers helped themselves to the catered BBQ lunch. Chicken slathered in sauce, huge pieces of garlic bread, heaping piles of pasta doused in sauce, salad drowning in dressing and cookies larger than my hand. And I walked right by it, went to the fridge, got my lunch, heated it up, sat there and ate and went back to my desk. A few people asked me why I wasn't having any BBQ, my answer was simple, I didn't want it. And it was true. I want to lose these last 10 pounds more than I could ever want any plate of food and that's what it ultimately comes down to.

Good luck on your journey and look for your inner strength, I'd bet that you're a lot stronger than you think you are.

Valorin

World of Warcraft sadly. If I'm busy playing it or doing something else, then I'm not thinking about eating. Sure, there are times when I really want to eat, but I have a cut off time from when I should not eat during the day and that helps me keep from binging. Man, when I binge, it's bad, but I have to keep remembering to keep that away from my mind.

SouthernBell86

Here is the thing: Don't live in denial. Don't pretend you aren't constantly thinking about some particular food item and think it won't come prey on you in a weak moment. If your new way of eating is focused around a list of things you aren't allowed to eat, there will definitely be times where your mind fixates on them. I find it helpful to have an attitude of striving for the best foods I possibly can, not avoiding the worst foods I can.

So if I occasionally get a true craving for something (True craving = Lasts at least a day) then I plan a way to eat that in a reasonable way. Instead of bottling up a craving for chocolate cake until I binge and eat the whole thing, I plan to make a small batch of chocolate cupcakes and only eat one, give the other few to coworkers or friends.

That way I am not ruining anything by eating enjoyable foods and I am staying in control of what, when and how much I eat. This is the most success I have had on a diet, and I think it is because of the new attitude I adopted.

helenbeee

I would be looking at the reason why you have no self control. In other words what is driving this uncontrollable urge to binge eat. Do you lose control with anything else in your life? Why food why arent you craving a bath or a gym class or sleep? If it is driven by emotion then you need to work out how you can nurture/soothe the emotional deficit that doesnt include food. If its because your bored then find something to do that involves using your hands like knitting crotcheting or even playing a computer game. Just dont sit idle in front of the telly. If this doesnt work then bargain a deal with yourself you can have a burger but you have to walk to the burger place and back or do a workout BEFORE you have your treat. I find denying myself and it just isnt food will make me irrationally crave what Ive told myself I cant have. SO use postponement instead. Dont say no you cant have the burger say ok you can have it after you sweep and mop the floor. When you have done that task you find another task that you have to do before you have the burger say 40 situps. It keeps going like this most times the craving will wear off and if its still strong and not easing then I will try to find the healthiest alternative available to alleviate the craving and just have something. In a way I treat the craving as an annoying little kid that Im looking after. All the above suggestions are really helpful also Good Luck I wish you every success!

DolphinJewel

I think staying active, eating regularly and allowing yourself to have a small bit of what you want helps prevent a total binge. For instance, if you have to have chocolate, just allow yourself to have a Hershey's kiss or a square of chocolate and not the whole bar...a pre packaged amount is always better. Also, writing about your feelings in a journal, calling a friend and just distracting yourself. Brushing your teeth helps because, after that, you usually don't want to eat as much. It's tough though...I'm having a hell of a time ever sticking to my allotted calories...but, at least I have lost a couple of pounds!

ejschantz85

Let's see, don't buy ANY junk food if possible. Drink plenty of water (8 cups a day) and eating nutritional filling foods. Anything high in fiber or protein is good. They tend to be heavier on your stomach.

Make good choices! Your not gonna be able to do it cold turkey, but start by cutting out certain things one by one and replacing them with something healthier like fruits or veggies. Eventually you will be able to weed out all the junk and feel fuller quicker = )

wannalose25

break it down into 100-200 calorie portions and enjoy it as part of what you eat each day.

Then you're using it for fuel instead of for binging.

If you really like cookies, figure out how many it takes to make 100-200 calories. Put that in a bag. When it's your snack time enjoy that and do NOT go back to the cupboard.

Having it already portioned out makes a big difference.

I've still got some junk food at home that I'm slowly working my way through. I really like a certain type of cookie. So I just portioned them up.

The food can NOT have power over you when you have power over the food.

Fitness and health is a journey, not a destination. If you really prevent youself from not having any of the foods that you enjoy, you're going to binge.

You are probably going to live a LONG time. So enjoy life and enjoy food. But become educated about how many calories your favorite foods have and work those into your diet in smaller portions.

I personally love sugar soda. I even told my trainer that I"m not giving it up.

So I have 1 can a day with my dinner.

If I didn't, I'd think about nothing but soda and then sit there and drink 6-7 cans in one sitting.

wannalose25

this is good advice, i couldn't agree more. very good idea

snowflakechelsea

my biggest problem is going out for a nice lunch or dinner and figuring out the nutritional value. i feel like immessin upmy journal

cerysrhi

I used to control my binging by binging but within my calories that was until I realised my whole snack category was full of junk now I have set my food plan out into 3 meals and 3 snacks and only one of those snacks is allowed to be junk that way I can control my junk cravings and still enjoy them at the same time

KellieR56

I drink tea. when I want sweets and I want food, tea helps a lot.
by the way, I love your picture! I have slippers of the Killer Rabbit haha :]

lhague

I find grazing on healthy snacks throughout the day helps.

watermelonstarfish

put it in your journal before you buy it. You'll see it's going to kill your calorie budget.

nataydn

I have a few personal rules. I log my food and exercise in and then decide that I am going to drink water for the rest of the evening. I can't have carbs after 4pm or dinner after 6pm. There are more tips and tricks, perhaps I will blog about this.

flausa

I've been finding healthy alternatives to my favourite cravings. To chase away the sweet cravings, I've been starting my day with homemade oatmeal with dried fruit, some banana or apple mixed in for sweetness, and cinnamon and nutmeg. This keeps me full most of the morning, and is a much better alternative to sugar and butter-laden oatmeal cookies. My other pitfalls are crisps and cheese. I've started using light Philly cheese or cottage cheese when I have a cheese craving, and when craving crisps I treat myself to a wee bit of salt sprinkled on my snacking veg. I also drink water first any time I start feeling hungry ... it makes me slow down and think about my eating rather than just grabbing whatever comes to hand. But ultimately, I agree with the other poster that says you have to want to do this for yourself.

sassyfied

I don't think anybody who binge eats lacks willpower or self control. If it was just a matter of wanting to change then we would all be acting in in accordance with our wishes. I know for me personally that it was deprivation and weight loss dieting that started off my binge eating disorder, so it was changing my thoughts in regarding to those that helped me recover.

It sounds trite, but simply loving myself and my body was the first step in healing. When you love and respect your body, you actually don't want to harm it by feeding it until it is sick. Also, not looking at foods as good or bad, but simply having different nutritional values for and in different circumstances (ie, dining out or other celebrations).

Deprivation also has a part to play in that even subconsciously, we can rebel in what we deny ourselves. There are many books that talk about processes of intuitive eating and giving permission to have certain foods. It is not an easy process, will not happen overnight and cannot be forced.

As far as exercise goes, changing thoughts you have about why and how you exercise is also beneficial. Seeing exercise as a punishment for eating, being overweight or simply overworking and undernourished body is not going to get you anywhere. Moving your body in ways that keep it strong and your heart healthy is a wonderful thing to do. Lifting weights because it is beneficial now and later in life is also great.

This is an important subject to me and not one that I treat lightly. If you seriously are not just looking into a quick weight loss fix, but want to challenge actions and thinking, there are a lot of resources out there. The computer is your friend! Believe me, I have binged my way to hell and seen the light again:)

sconns21

Find something to distract you. Go out and meet friends, put yourself in a situation where it is not socially acceptable to sit and eat and eat. Whatever your hobby is, do it because you'll become so absorbed you'll forget about wanting to eat. Boredom is a big factor in binging I think.

I also find it is good to keep your hands busy with knitting or something like that. Avoid the television because there is a kind of nostalgic association with it that feels like you should be eating something when you are watching (plus your hands are free). Also when you watch television there are always insanely slim people on it that make you feel depressed and feed the cycle of feeling down and then eating.