Some REAL advice for bingeing

funkyspunky872

Hi there! I'm Emily, and I'll be your therapist for the day. I see this topic a lot here on MFP, and I just wanted to chime in with some advice that I learned from my own therapist. I've noticed a lot of replies are supportive and understanding and great, but they don't really address the problem of bingeing itself. I was diagnosed with bulimia about a year ago, and I've just started this technique. And, guess what? It's totally working.

Here's what I want to remind you. The 'definition' of a binge is the consumption of large amount of food in a short time period. However, this is not always the case. The thing I most connect a binge with is lack of control! So whether your eating one serving of cake or the entire cake, if it feels like a binge, it's a binge.

Now, here's the deal: the longer you delay a binge, the LESS likely you are to actually follow through with it. Every MINUTE stalled should be a victory. Now, how do you stall a binge?

Try this. Take an index card or several and write down at least FIVE alternative things to do. Put these index cards in your wallet or purse or stick them to your mirror or fridge. Start with step 1, and if the urge to binge persists, move on to step 2 and so on.

My index cards look like this:

Step 1. Do a coloring page. (I keep coloring books and markers in pretty much every room of the house!)
Step 2. Take a 15 minute walk. (If the weather is bad or it's late at night, I skip this step and go on to step 3)
Step 3. Play a game of solitaire. (I usually use my phone so I never have to worry about finding playing cards.)
Step 4. Watch an episode of your favorite sitcom or tv show. (I watch How I Met Your Mother)
Step 5. Journal (Write down how you're feeling and whatever else comes to mind)

If you get through steps 1 - 5, and you still feel like you need to binge, DO IT. Your body and mind are telling you something. This is your way of coping, and there's nothing to be embarrassed about. After your binge, make sure you go back and journal again! Writing down the feelings associated with each binge will help you draw patterns between them, and the more you understand yourself, the easier it is to forgive yourself. (Always feel free to redo the entire list if you want!)

Maybe this isn't right for everybody, but I find my urge to binge is typically stronger when I'm sitting at home doing nothing -- so there's no excuse for me not to follow my index card. Tell me what you guys think.

diannethegeek

Thank you for this. I always set myself a time limit before I give into a binge (usually an hour) but this seems like a good strategy since it will give me something to do other than watch the clock and take a mental inventory of my fridge. More strategies are always better!

Bunnie_Rex

Bump.....must try.

Bobby_Clerici

I binge weekly, so when the temptation comes, I have more resolve, knowing I have less than a week before my planned food orgy.
I lost over 70 lbs doing this - LOVE IT:drinker:

Umeboshi

Great coping method! I rarely feel the urge to binge but for the times I do I'll definitely try this.

econut2000

thanks for this tip!!

jennifer072107

AHHH!!! WHy didnt you post this YESTERDAY??? lol I had a huge binge moment lastnight and went to bed feeling so sick. Thank you for this because I need to do this. tonight I delayed a binge and didnt give in so thats good. I just rememberd how I felt going to bed lastnight, and how disapointed I was in myself waking up!

SP2Bfit

Nice share Emily :flowerforyou:

I think a lot of us can relate to sometimes feeling out of control with food and your explanation of your strategy and how you implement it was wonderful. Thanks much!!

buzzcogs

Awesome advice! I'm going to try it next time I feel the urge to binge..whether it's on 1 cupcake or a whole box of cookies! Thanks!

lewallenjen

going to give it a shot, sounds like a good technique

Sacredmoonglow

I loved the index card idea I will use it. Thank you so much !

suziecue66

"The thing I most connect a binge with is lack of control! So whether your eating one serving of cake or the entire cake, if it feels like a binge, it's a binge."

I remember another post about bingeing and there was an argument about what constitutes a binge - how much food is a binge. People were being discounted if their binge wasn't in massive proportions. So glad you posted the above.

amalthea23

I LOVE the coloring book idea. I might actually try that one.

ktdid626

This feels like a weight was lifted. If it feels like a binge, it is. I am going to need you to add me as a friend!

pita1cat

Love the index card idea! My only problem is that I need to be more mindful......I am usually in the middle of a binge before I realize it! Any advise?

funkyspunky872

@pita1cat - This technique should help even during a binge! As soon as you find yourself bingeing, grab your card and do your first step! I've never done this personally, but it sounds just as good. Kudos to you if you can stop a binge right in the middle of it! Even stopping for just a few minutes can bring you back into control and make you more mindful. In fact, you may find yourself honest to God full already and decide not to carry on.

funkyspunky872

"The thing I most connect a binge with is lack of control! So whether your eating one serving of cake or the entire cake, if it feels like a binge, it's a binge."

I remember another post about bingeing and there was an argument about what constitutes a binge - how much food is a binge. People were being discounted if their binge wasn't in massive proportions. So glad you posted the above.

I understand both sides of this issue. At one of my lowest points, my binges were 4,000+ calories! It got a little frustrating to see people call eating a cookie or a cup of ice-cream a binge. It's more anger at yourself than anything. It doesn't seem fair sometimes that your own binges can't be smaller.... But a few months later and continuing today, I found myself having smaller binges -- a can of ravioli or a single donut. I feel just as (if not more) guilty and out of control as I had eating 4000 calories. I go back and forth now and I'm starting to notice that small binges often have to do with actual hunger or happiness. My large binges are when all the negative emotions start coming in. :P

diannethegeek

So, what are some other ideas that people are putting on their index cards?

BeautyFromPain

this is awesome. thanks

BeautyFromPain

I work in a fast food restaurant and a lot of the time before I know it, I start eating the crap we sell.
What are some things you think I could do?

kmayne

Thank you! For those times I need to gain some self-control.

MouseFood

I like the ideas ... I actualy had the idea of a jar with little siips of paper. Draw one out and do that instead. But my problem is I KNOW THIS ... I just don't do it.

My problem has never been not knowing what to do ... I just don't do it. Sigh.

Also, I never thought of finally giving in to the binge as a good thing. I guess I can see your point, but i see it as an addiction, as detrimental as alcoholism. So I'm not sure how giving in is going to help ultimately. I've never felt 'relieved' after binging. I always feel upset.

LilynEdensmom

This is a great idea and I'm going to have to do this...Though I may skip the tv one..Just sitting in front of the tv, sometimes trigger the need for me to eat mindlessly..THanks for posting.

JoyousRen

This is great. Thank you.

lil_pulp

Things I've used for a similar strategy include origami (I bought a kit made for kids), taking a bath, calling someone to chat and/or vent/unload, file paperwork, clean the bathroom, read a chapter in a book.

To the OP--I'm so glad that you've found a way to help with your eating issues! I've made a lot of progress with mine, thanks to therapy also (it's ongoing, but my eating habits are really becoming more and more "normal," which I never thought would happen). Way to go and thank you for sharing your tips and, most of all, your hopefulness.

casi_ann

Wow, very good advice. One of the things I like about it is that while you are doing the 5 things before the binge it gives you a chance to think about what may be causing your desire to binge. If I binge, I eat whatever I want out of program so fast I don't even catch the first thought that may have caused it.

NorseMaiden

The index card idea is Great! Gives you something else to wrap your mind around! Thanks for the post! My binge coping method during my journey has been pretty simple. I feel the urge to binge...Whether I want a bowl of sugary cereal or a whole pizza...I leave the house. Go for a walk...a long walk...far away from the kitchen. Usually once I return all I want is a huge glass of water. I very recently had gallbladder surgery and now I can't use my escape from food method and it's had me on edge...I'm going to give your index cards a try!! Thank you so Much!!

laurenlind

I love this post, great advice!

Some other ideas:

-throw the ball to the dog 20 times
-read a chapter in a book
-do 15 burpees
-call a friend you haven't talked to in a while (preferably call them while sititng on a porch or deck or something because sometimes talking on the phone can lead to a mindless binge for me)
-keep a list of "house projects" (i.e. organize junk drawer, etc)- complete a project!

yustick

Thanks. I just had a binge Friday and although I know calorie wise it is not a huge problem, I hate the lack of control. You are right, it happens when I am at home with nothing really important to do. One minute, i am in control, the next all i want to do is eat something, anything.

Now, to make a list. I like the journal and the coloring page that you use. I think I will add 15 minutes of tetris, send out 5 MFP friend requests with messages noting my success so far and commitment and 200 crunches on exercise ball, which is something I like to do.

Once again, thank you for the suggestion.

cbarila

great ideas!

Jill1249

Thank you, thank you, thank you!!!!!!!! FINALLY someone gets it! I am a binger and addicted to food......it's true! It's a horrible thing to live with and can sabotage a weight loss journey. I will certainly try your tactics. Congratulations on your success!!!!!:flowerforyou: