How do you stop from continual bingeing?

vivo
vivo Posts: 80
in Health and Weight Loss
I've been unable to stop my bingeing! Just when i think i'm going to eat clean again, I find it so hard to control myself and I make terrible food choices. Gained back the weight I lost, so it feels like what I've worked for is gone. :/ I find that once I get back on track i can stick to it, but i'm finding it so hard. Any tips??
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Replies

  • coconutbuNZ
    coconutbuNZ Posts: 578 Member
    Mental strength is the only thing that will stop me from bingeing. Mental strength = making a choice = decision and commitment. We make decisions all day, every day. I have to ask myself - what do I want the most? Do I really "need" some of that chocolate cake? Or do I WANT a slimmer and healthier body? I ask myself that question every single time I am facing temptation. I also make sure I don't get to the stage of ravenous hunger, that always leads to bingeing. Good luck.
  • triggs456
    triggs456 Posts: 14
    Eat snacks throughout the day, just not snack foods. some of my favorite snacks that are healthy/low in calories are:
    oranges/apples
    strawberries/string cheese
    banana
    spinach w/low calorie dressing
    just dont fill yourself up with empty calories!
    good luck!!
  • brandy_nurs24
    brandy_nurs24 Posts: 13
    Don't deny yourself something sweet if that's what you binge on. Have some chocolate or a bowl of icecream. A small amount isn't going to hurt. Add it in your log and as long as your hitting your calories you still good. I find if I deny myself for it, I do for alil then go crazy and eat all the sweets in site. Which is a lot cus I work at the hospital and there is a vending machine at the end of the hall :-) So don't deny yourself a treat......just in moderation.
  • vivo
    vivo Posts: 80
    Thanks guys. I did try and indulge myself so that I didn't go crazy, but certain foods I think i shouldn't indulge on! I was craving nachos so I tried to get low fat ingredients for it, but ended up being unable to control it, just kept munching and dipping :p and cravings for muffins don't help either because i tend to want more the next day. i need to find better solutions to certain cravings!
  • iqnas
    iqnas Posts: 445 Member
    bump...in this situation right now...
  • katy4399
    katy4399 Posts: 136 Member
    I always say "Fake it until you make it". Wake up tomorrow and just pretend you are on the wagon and eat and behave like you are. Pretty soon you won't have to fake it. Good luck, we have all been there and you can do it!
  • graelwyn
    graelwyn Posts: 1,340 Member
    For me, a combination of boredom, too much restriction and tiredness lead to binges.
    I am now trying to get to bed earlier, do different things to occupy myself and allow myself a few really nice quality chocolates each evening between my dinner and my more nutritious yoghurt/fruit dessert. If you have a moment in the day when you fancy a treat, and deny it, it can be worse in the long run, I have found, and lead to binge eating later. Just try and keep 80% of your food intake nutritious and healthy, and allow the other 20% to be less healthy and see if that works, not that all chocolate etc is totally unhealthy anyway. Aside from that, I would agree on mental strength. Pause and actually think about what you are about to eat, and why you are about to eat it, and if you are actually hungry and need something more substantial than a sweet treat etc.
  • chammich
    chammich Posts: 104 Member
    I notice that I binge when I am tired so I keep healthy foods just for the occasion. I have no willpower when I am half asleep but having snacks nearby helps.
  • sunnyskyjb
    sunnyskyjb Posts: 258 Member
    bump thanks for the advice
  • kalynn06
    kalynn06 Posts: 368 Member
    After a binge, it takes me 2 or 3 days before it's not really hard not to binge again. I try to tell myself that if I still want something after an hour and a glass of water and maybe a healthier snack, I can have it. A lot of times that "cooling off" period is enough. Sometimes, it's not, and I have the ice cream or whatever, but I have better control over portions after my rational mind kicks in. It's tough, I'm definitely the "can't eat just one" type when left on my own, especially with sweets.
  • PeachyPlum
    PeachyPlum Posts: 1,243 Member
    I have found that the fake stuff, or even just a tiny bit of the real stuff, makes me want to binge even more. I started out chewing gum when I got the munchies, and all it did was make me obsess over wanting sweets. Cold turkey was the only way for me, but I have very little self control once I get started :smile:
  • LadyDiaw
    LadyDiaw Posts: 10
    Like triggs said snacking throughout the day really helps, because it feels like you are always eating so you aren't depriving yourself. It also helps to speed up your metabolism throughout the day.
  • Christine1110
    Christine1110 Posts: 1,786 Member
    I find if I eat junk...I have a hard time stopping myself. Sugar is very addicting. I have been eating clean for 3 weeks. Only eating fresh fruits & veggies grown above the ground but no corn. eating mostly homecooked meals with no sugar or fat. I have been losing pretty good from it. I don't have cravings for the junk either, but if I eat some I'm sure I would be hooked again.
  • vivo
    vivo Posts: 80
    I have found that the fake stuff, or even just a tiny bit of the real stuff, makes me want to binge even more. I started out chewing gum when I got the munchies, and all it did was make me obsess over wanting sweets. Cold turkey was the only way for me, but I have very little self control once I get started :smile:


    I'm exactly the same!! I usually eat low carb protein bars when I crave chocolate or drink hot cocoa. it tends to curb my cravings for a bit but then I start obsessing over it! What i think would work is if I make a habit of snacks that work for me, and avoid obvious trigger foods. chips or popcorn is not something I can eat in moderation
  • vivo
    vivo Posts: 80
    Like triggs said snacking throughout the day really helps, because it feels like you are always eating so you aren't depriving yourself. It also helps to speed up your metabolism throughout the day.

    hi! I do actually snack throughout the day. but it's certain cravings that come up and is hard to control :p
  • vivo
    vivo Posts: 80
    I find if I eat junk...I have a hard time stopping myself. Sugar is very addicting. I have been eating clean for 3 weeks. Only eating fresh fruits & veggies grown above the ground but no corn. eating mostly homecooked meals with no sugar or fat. I have been losing pretty good from it. I don't have cravings for the junk either, but if I eat some I'm sure I would be hooked again.

    That's really great to hear! I was wrong when I though I could eat junk in moderation, its too tough and i don't think its for me. I'm better off sticking to clean food. I'm studying overseas so everything I feel lke eating is much more accesible compared to being at home. We have certain hours of eating and there aren't snacks around- plus it isn't normal to snack.

    I just find it hard to get back into the clean eating habit!!
  • lil_pulp
    lil_pulp Posts: 701 Member
    Therapy (originally started for something else) has been helping me figure out WHY I binge. So I'm working hard on the underlying issues--which I never knew even existed until recently, as I had always just figured I was lazy, weak, simply had bad food habits--and the eating part is getting better as a result.
  • PeachyPlum
    PeachyPlum Posts: 1,243 Member
    I have found that the fake stuff, or even just a tiny bit of the real stuff, makes me want to binge even more. I started out chewing gum when I got the munchies, and all it did was make me obsess over wanting sweets. Cold turkey was the only way for me, but I have very little self control once I get started :smile:


    I'm exactly the same!! I usually eat low carb protein bars when I crave chocolate or drink hot cocoa. it tends to curb my cravings for a bit but then I start obsessing over it! What i think would work is if I make a habit of snacks that work for me, and avoid obvious trigger foods. chips or popcorn is not something I can eat in moderation

    The Zone bars are terrible for that. About two hours after I eat one, all I can think about is candy bars!

    I'm also a mindless eater when I watch TV (which I don't watch a lot of) so I've limited myself to two items that I can stuff my face with as long as I log them - cucumber slices and completely dry, air popped popcorn (low cal, high in fiber). It helps!
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    perhaps you're not yet committed to this...return in a couple of months and start the work you could be done by then again ;)
  • eatandexercise1
    eatandexercise1 Posts: 67 Member
    OK, I have had SERIOUS issues with continual bingeing.

    I never would've believed this at the time, but the fix for me was very simple.

    I had gotten into terrible habits, and was bingeing daily. But, I finally realized that if I recognized the EMOTIONS and changed the ENVIRONMENT of the binge, then suddenly I wasn't tempted to binge anymore. So simple, why didn't I try this before?

    Example: I would binge every day after dinner. I finally realized it was because I was feeling lonely, rejected and bored. So I started getting on MFP every night after dinner, or reading a good book, or calling family... It helped me feel motivated and helped me focus my mind on something positive. Ever since that switch, I have no problem with daily bingeing. Yes, it is still an occasional problem, but not every day. And I am starting to slowly lose the weight.

    You can do it too. Figure out what emotions you're using food to medicate, address those emotions in a healthy way, and change the environment of the binge. Like if you always binge in front of the TV, stop watching TV for a while, etc.
  • saraann4
    saraann4 Posts: 1,296 Member
    Mental strength is the only thing that will stop me from bingeing. Mental strength = making a choice = decision and commitment. We make decisions all day, every day. I have to ask myself - what do I want the most? Do I really "need" some of that chocolate cake? Or do I WANT a slimmer and healthier body? I ask myself that question every single time I am facing temptation. I also make sure I don't get to the stage of ravenous hunger, that always leads to bingeing. Good luck.

    TOTALLY AGREE!! It feels good to say "No, I don't want that." We are having a big party tomorrow for my dad because he is turning 60 years old. I was also told they were ordering pizza. MMmmm, right? Me ...no! I already made sure that I have salad in the fridge and also my lean cuisine pizza (actually pretty tasty) that I can eat instead of the real thing. I'm sure I'll get some slack saying you should have a free day blah blah blah. The thing is I have built in free days. I told myself that I will have a free day everytime I lose 10 lbs. May sound harsh to some, but to me it's realistic. The first week I started my diet, I turned down Fazoli's Taco Casita, Cheeseburger in Paradise, Chinese food, and so much more. I was so proud of myself. I'd rather eat healthy than eat a fattening meal that I'm just going to feel guilty about eating afterwards especially if it's not on my "free day".
  • luvmydog2
    luvmydog2 Posts: 243 Member
    :wink: I try NOT TO HAVE THINGS IN THE HOUSE .....and no change in my purse ...so if i need to binge i have to pull out fantastic plastic ...and that turns me off :laugh: I do crave for sweet things and has always been my down fall ...but now i tell myself ...stop punishing your body ....because that is what we are doing . ..Good luck with your journey ...I am sure you will find an answere soon ...as every one is different .
  • AeolianHarp
    AeolianHarp Posts: 463 Member
    Through my extensive research of binge eating, most researchers noted that they don't know what causes it but it usually occurs during RESTRICTIVE DIETING.

    My advice? Incorporate flexible dieting into your life. This means that you should eat a combination of micronutrient-dense foods and also micronutrient-sparse foods that tickle your fancy. This won't make you any unhealthier. Abandon this idea that you need to eat "clean" to be healthy, lean, strong, etc. This does nothing but cause psychological roadblocks.

    Look at my diary. I ate my cottage pie today, which has my nutrients from potatoes, peas, carrots, beef, tomato paste, and so forth. But I also ate a peep and two mini mr. bigs. This method has not failed me once. I'm never tempted to binge yet I used to binge constantly when I restricted my diet severely. Many other people also incorporated refined foods into their diet with great success. This is because a completely restrictive diet is not superior than one that is flexible. It's a proven fact but people are oblivious to such obvious things.

    Not everyone can moderate but it has come to light that more people succeed being flexible than not. Just tell yourself it's okay not to always eat "clean." Every single thing that goes in your mouth doesn't have to be micronutrient-dense foods. If you incorporate something you enjoy everyday then you have no reason to binge because you get to eat it every single day. I eat chocolate every single day without fail.

    "Clean" eating is the worst thing to ever happen to dieters. It's nonsensical garbage that no one can clearly define because it's ambiguous, arbitrary, and vague. Toss the word out, never use it again, and live your life. Make your diet fit your life not your life into the diet. As long as you adhere to your macronutrients and calories while getting in micornutrients then you'll do just as good as someone who eats restrictively.

    In the end, being overly restrictive is counterproductive and provides no superior health or fat loss benefits. To make my point, check out my chocolate stash yet I only eat two or three things from this everyday. It took me a long time to make behavioural modifications to allow myself not to gorge on this food. I used to be a horrible binge eater but I taught myself it wasn't necessary:
    108ea87.jpg
  • saraann4
    saraann4 Posts: 1,296 Member
    Also, you may ask yourself, why am I eating right now? If you are bored, get out of the house and move. Walk your dog. If you don't have a dog, just go for a walk by yourself. Put on your ipod. If you are tired, take a nap. If you stomach is telling you that you are hungry try drinking a glass of water. If that doesn't help, reach for veggies or fruit. They have been helping me.
  • PatasDeGallina
    PatasDeGallina Posts: 155 Member
    All these suggestions are great. Try everything you can.

    If nothing works, find a good weight loss doctor you trust and maybe see what they can offer you.

    Phentermine works wonders and is safe, but it is only one option, and like I said, TRY EVERYTHING ELSE FIRST.

    Best of luck to you!
  • watboy
    watboy Posts: 380 Member
    STOP IT!
  • superstankazz
    superstankazz Posts: 193
    I've been unable to stop my bingeing! Just when i think i'm going to eat clean again, I find it so hard to control myself and I make terrible food choices. Gained back the weight I lost, so it feels like what I've worked for is gone. :/ I find that once I get back on track i can stick to it, but i'm finding it so hard. Any tips??
    For me, the only way I keep from binging is to avoid all the things that trigger cravings....carbs and sugar! The more carbs and sugar you eat the more you want them. They are highly addictive!
  • vivo
    vivo Posts: 80
    perhaps you're not yet committed to this...return in a couple of months and start the work you could be done by then again ;)

    I have to admit that I wasn't as committed than when I first started, but I keep at it instead of giving up and stuffing my face (which i know i'm perfectly capable of doing ;) ) I don't binge often, it's just one of those weak moments, where I could have done better but instead made bad food choices. I just want to learn to retaliate because I find I cant do so instantly

    I'm looking into a clean diet, since processed foods does increase my likelihood of bingeing!
  • DTBurroughs
    DTBurroughs Posts: 21 Member
    I am an emotional eater, and I really struggle with binging. As of today, I have been binge free for 30 days!

    Some things that have been helping me, in no particular order.

    Remove the food from the situation. Just trash it. Ruin it if you have to. You can buy more if you need it later.

    Remove yourself. For a week or so, I showered a lot. Can't eat in the shower. Go for a walk, a run, stand out in your yard, whatever.

    Distraction. This is related to removing yourself, but I sometimes I have to get myself away from the possibility of eating before it will work.

    Exploring the emotions. I have been adding a "why" section to my food journal. How did I feel when I decided to eat this, how did I feel afterward. Log it before you eat. If the reason isn't "hungry," I do the above things.

    I think it's always a good idea to eat healthy, but I don't distinguish between "good" and "bad" foods, as when the urge hits any food will do. I made myself horribly sick once after eating flour from a bag since it was the only thing I could find in the house.
  • vivo
    vivo Posts: 80
    STOP IT!

    LOL, thanks that actually helps :D

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