How to stop binging mentally?

FeelMyRibs

Having just binged, the familiar feeling of guilt and shame and disgust and self hate is flooding me. Yet, even though it makes me feel this way, I have struggled with binging my whole life. I know all the tricks to help avoid a binge: drink water, brush your teeth, chew gum, exercise, eat fruit, etc. But I can do all that and still have eating the whole kitchen on my mind. How does everyone here stop a binge? Is it all just strong will power? Or is there some mental/emotional process you go through?

Xhell_on_heelsX

I went through this..even after my pregnancy. I would feed my daughter at like 2 or 3 in the morning...and be eating chocolate :ohwell: I feel like it's a serious mental state that some people fall into, like me. Most of the time I would eat because I was bored or there was nothing else to do. I will say since being on here for almost 3 weeks..I have slipped once or twice and went on sort of an eating binge..but once you get into the mind set that it's something you don't want to do and start reaching for that glass of water or piece of fruit, it becomes easier. Good luck girl, I know how you're feeling.

cordianet

I think you need to understand what triggers this behavior. Having that knowledge may be enough to help you overcome it.

That said, binge eating is a medically recognized eating disorder and it sounds like this may be a problem for you. If you can't seem to get a handle on it on your own, it may be time to seek help from someone that specializes in treating Binge Eating Disorder.

Iceman420

I use a combination of will power, chewing gum, and a weekly goal that is written on my planner. I weigh myself every day and write that in the planner too. When I want to binge, I look at my planner and see how many pounds I have to lose this week.

It doesn't always work, but I have cut my binge episodes by 90%.

Xhell_on_heelsX

Yes, gum helps me a lot!!

dblaacker

Have you thought about seeing a counselor? That would be the best way to really find a method that would work for you. If this is really a problem, and it frequently occurs then the best way to understand and correct it is by reframing your thoughts. I used to have issues with anxiety (and still do at times), and I had developed an eating/exercise disorder as a coping mechanism. I had been seeing a counselor for a while, and that really helped me to reflect on things and straighten my mind out. In the end, a change in environment helped me to get things back on track, although anxiety (and hormones) sometimes still makes me get munchy. It also helps to have some form of social support, be it a significant other, a best friend, a dog, family... Those people can help to either make your environment safe and relaxing, or stressful. Do you journal at all? If not, it may help to take that up and just write and get to the base of what's really going on.

clarkeje1

I agree with the above poster about getting professional help. Also went I want to binge it helps to distract myself with another activity or talk to someone who can give me firm limits like "NO you are NOT going to eat anything else!"

thingal12

I have this problem from time to time as well. On Monday, after eating 1,000 for breakfast, lunch and dinner I went to Popeyes because i had a hankering for fried chicken. It was a horrible day for me. I'm not good at this sometimes, either. I haven't been able to lose weight and keep it off. Binging is my problem, too. I just think about food all the time. I think about cooking it and eating it. I love food and I don't like exercising either (except walking, outside).

What helps: Drinking coffee and/or Espresso. Black. No sugar in it. This curbs my cravings. Also, eating fruit loaded with water: watermelon, blueberries, strawberries, having a small cup of greek yogurt, or just taking a walk around the house or outside. Cleaning helps too.. I never stop cleaning.

FeelMyRibs

Oh yeah a journal would be a good idea. And I think maybe I have to be in that right, healthy mindset for a while for me to become strong enough to overcome binging. And yes gum used to help so much but I've chewed it so much it makes me nauseous now

FeelMyRibs

Hmmm black coffee? I've never heard that I'll have to try that because I do love coffee

hillallen

Hello,
i have a problem binging, and i need help.

Flowers4Julia

Hey there~ :flowerforyou:

I'm not too proud to admit that i see a therapist for exactly this.......eating food to help with emotional issues. It is completely common and so many of us here at MFP binge. No one wants to call it that, or God forbid admit or post it, but you did, and I am too.....

So, just know that you are amongst friends.

if there is anyway to get to a professional, co it, it could change a lot for you. If you cannot, then journal and reflect on what is going on inside that pretty self of yours.

Things like gum and water, clery etc. do help...but get to the root of it :brokenheart:

best :blushing:

Devil_Dawg

Plain and simply it sucks! We all binge at times, sometimes its because we are depressed, bored, upset, and so on...
Other times if this is something that is happening a daily occurence you need to ask yourself some questions about your eating habits. Do you use food to cope with stress and other negative emotions, even though afterwards you feel even worse. You may feel like you're stuck in a vicious cycle, but binge eating disorder is treatable. With the right help and support, you can learn to control your eating and develop a healthy relationship with food.its. This is in turn may assist you in making a healthly decision about seeing your doctor or nutriotionist they can help you to make some good choices in your daily and weekly intake. If you purchase groceries you can look at specific foods which will help you fill full to stop the craving affect.

Signs of binge eating disorder
Ask yourself the following questions. The more “yes” answers, the more likely it is that you have binge eating disorder.

Do you feel out of control when you’re eating?
Do you think about food all the time?
Do you eat in secret?
Do you eat until you feel sick?
Do you eat to escape from worries, relieve stress, or to comfort yourself?
Do you feel disgusted or ashamed after eating?
Do you feel powerless to stop eating, even though you want to?


10 strategies for overcoming binge eating:
Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.

Eat 3 meals a day plus healthy snacks. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.

Avoid temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.

Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.

Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.

Fight boredom. Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.

Get enough sleep. If you're tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.

Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. Give the craving time to pass.

Keep a food diary. Write down what you eat, when, how much, and how you're feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.

Get support. You're more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.

babyskunkles

Binge eating is the absolute hardest thing about losing weight for me. The only thing that really helps me is keeping the foods I usually binge on out of my house. That includes all sweets and bread products. I know that I can still get it elsewhere, but at least it is not readily available. I got something yesterday I was supposed to be eating in moderation, as I told myself, but I kept eating it. I got mad and threw the rest in the trash and mashed it up in there. Sometimes you gotta do what ya gotta do. :ohwell:

hillallen

thank you all so much for your support, no I cant afford a therapist though, but i will try what has worked for you all.

mfpcopine

Having just binged, the familiar feeling of guilt and shame and disgust and self hate is flooding me. Yet, even though it makes me feel this way, I have struggled with binging my whole life. I know all the tricks to help avoid a binge: drink water, brush your teeth, chew gum, exercise, eat fruit, etc. But I can do all that and still have eating the whole kitchen on my mind. How does everyone here stop a binge? Is it all just strong will power? Or is there some mental/emotional process you go through?

You might have a brain chemistry problem. I'm not a doctor, but what you're describing sounds like a form of OCD. You should see a psychiatrist or a psychopharmacologist. They might be able to prescribe medications that would help.

Soloflyergirl2

"It's not what you're eating..... It's what's eating you."....... Yes... Journal writing is a way to see in print what's bugging you internally that manifests itself in binge eating. The people in MFP who are supportive and sincere.... are very helpful.... but sometimes, a person needs to talk with an impartial professional who is trained to guide a client to recognizing the problem or problems that lie within. There are expensive professionals and there are community service professionals who charge on a sliding scale..... but their hearts and minds are in the right place... non-judgmental, with the goal of human service . Once you have determined what is at the "Core" of your binge eating... it will subside.... I think that the goal of eating healthy and reaching the healthiest weight and lifestyle is admirable.... challenging.... and literally requires a person to be a bit more self centered than those around us would like us to be.... Spouses, mates, close family members sometimes freak out from our weight losses; they feel threatened , jealous, or worried that you won't be the butt of the jokes any more... or you will be prettier/handsome now... and they don't want to lose you ( fat ). But... you have to become self centered.... for the purpose of creating a healthy lifestyle that will encourage YOU to live a longer life..... That is HuGE... so.. I 'd say.... find out what the triggers are to your binging.... find out what lies at your core of worries, anxieties, or bitter memories...... and then PLAN your meals..... for a month.... Stick to it.... Reward yourself with little treats... like.... a walk in a pretty park.... or a bit of time with a child... or a caring partner.... NOT food...... And then... look to the kind people in MFP who really care that you live a long and healthy life.. even if we are strangers , miles away..
Retired Teacher. .:flowerforyou:

Km0714

binging is the worst, i've battled it since i was a freshman in high school but lately i've really gotten it under control. Willpower helps a lot but I find that if i pre log my calories not necessarily the night before but say that morning or when i'm not home during the day it really helps. Chewing gum can also work as well as drinking a cup of tea at night (not sure about you but that's usually when i binge) good luck! i know how hard it is

BarackMeLikeAHurricane

You need to address the issue that's causing you to binge. Are you binging because of some emotional distress/issue? If so, try calling a friend or journaling. Are you binging because you're bored? If so, play some video games, paint your nails, or do something else that entertains you. Are you binging because you're hungry and not eating enough? If so, EAT!

Emtabo01

I finally got over it mentally when I removed ALL binge trigger foods from my house and suffered through about a week of wanting to binge but not really having the food to do it with, then after about 5-7 days I stopped thinking about it so much and after several weeks (where I'm at now) I still haven't rebought any binge foods and I'm doing well. I also had to stop tracking calories here, I think obsessing about saving calories for junk to the unhealthy point was what triggered my binges in the first place. I tracked for several months prior so I feel I learned enough to correctly eat without returning to old habits. Several weeks of this and I'm still losing weight.

hillallen

help! i am really kind of struggling, i suffer with depression, bipolar and PTSD, and i really weant to start binging today, i feel really sad.

sergeantmaggot

^ Ditto to everyone that's posted helpful tips on this thread so far.
I too have this problem and it's definitely an obstacle considering it's turning into a weekly thing.
What helps is to just not worry about it and just exercise separating your "wants" and your "needs".
Before you consume a large amount of something stop and ask yourself, "Do I really NEED this?"
Another helpful tip is to picture yourself bingeing but not actually do it. Imagine that horrible bloated feeling you get after it's over. That itself can give you the extra push for self-discipline.
Otherwise, giving in to cravings doesn't hurt once or twice in a row as long as it doesn't end up a permanent habit.
Remember, it takes 3500 calories over your body's maintenance level to gain 1 pound of fat.
If you need support and encouragement, I'm here!

Best of luck
x

hillallen

thank you very much for byour response! that really helped!!..... ifind myself doing well during the week but when the weekend comes, thats when i want to binge...... i have to set aside one splurge day and not the whole weeekend.

TrishLG

I had to clean out my house too. No junk food. Who wants to binge on raw brocolli!
However, I have decided that every time I reach another 5 pound weight marker, I will go out and treat myself to a hot fudge sundae with nuts. Not buy a jar of topping and a container of ice cream, but go out and buy the treat. One time.
This way the treat is a treat and not one of the Seven Deadly Sins.

hillallen

thank yoiu, great suggestion!!