Binge Eating Help!

fitOsaurus_Rex_we_changed

Hey all!!!

So i've been doing great with my foods during the day, but i'm struggling with binging at night. I'll have a fantastic day and just ruin it in an hour. I'm wondering what you all do to keep you from binging and if you have any suggestions or tips. I'm eating dinner around 5-6 but have trouble binging between 7-9. I appreciate any advice!

Sweet_Gurl_Next_Door

here is what I do

get a 3 ring binder notebook

buy some lined paper and dividers

divide in 3 sections

section 1 thankful section

each time you are tempted to binge write down something you are thankful for

section 2 mind dumping journal

each time you are tempted to binge write down anything and everything you can think of feelings wise until you get all off your chest

section 3 positive affirmations

each time you are tempted to binge write down something positive about yourself

this way you will be busy writing and having a different focus.

lauren3101

I have had the same trouble for a long time. Try eating a little later and try making your dinner a high-protein one. I'm a big night time eater anyway, so I tend to leave most of my calories for then so I can have an after-dinner treat. Drinking lots of water also helps.

dwh77tx

Eat dinner much later and then save room for calories at night. I like to eat popsicles at night since they are low cal.

SPNLuver83

Binging is usually caused by not eating enough during the day, or being way too strict in your diet. Are you doing any of those? Also, it's perfectly ok to have a snack after dinner. Your body doesn't treat the food differently.

slfordstthomas

I agree with Sweet Gurl and Lauren's ideas! Journaling does fantastic things, especially since the hunger that comes on from binge eating is usually all in your mind, not true hunger from your stomach. Make your dinner a little later, around 7. And have a wholesome snack with protein and complex carbs before dinner instead... like an apple with a TBSP. of peanut butter. I used to be a big night time eater but not so much anymore. And I've practiced both Lauren and Sweet Gurl's ideas. They really work!

misssiri

Hey all!!!

So i've been doing great with my foods during the day, but i'm struggling with binging at night. I'll have a fantastic day and just ruin it in an hour. I'm wondering what you all do to keep you from binging and if you have any suggestions or tips. I'm eating dinner around 5-6 but have trouble binging between 7-9. I appreciate any advice!

First make sure you are eating enough overall calories. Under eating can lead to binging.

I don't eat dinner until about 7 and then I eat again about about 9, sometimes 10. Eat when you are hungry and don't worry about how late it is. Your body can't tell time and doesn't care.

christocentrist

I want to bump this -

My binging is not an emotional thing, it's a compulsive thing and it's really hard to control. It happens throughout the day and the solution APPEARS to be to not have any treats around but I have not practically applied this yet to see if it really is the solution.

Edited to add that I definitely eat enough during the day (I love eating), and lately it's been way over (past 2 weeks) with the binging and whatnot.

esballet

I second the journaling thing!
There is also a really helpful binge- eating support group here on MFP- http://www.myfitnesspal.com/forums/show/743-binge-eating-support-group.
Also, get rid of any foods that are triggering or that will do a lot of damage if you binge on them. For me thats bread products and sweet things. If you absolutely must "binge," I suggest grapes or that 94% fat free microwave popcorn, because it takes up a lot of time to eat for very few calories.

fitOsaurus_Rex_we_changed

Binging is usually caused by not eating enough during the day, or being way too strict in your diet. Are you doing any of those? Also, it's perfectly ok to have a snack after dinner. Your body doesn't treat the food differently.

i'm not doing that...but i cant eat after 7pm because of a medical condition so after dinner snacks arent really an option. and i'm not hungry after dinner, i just cant stop thinking about food

fitOsaurus_Rex_we_changed

here is what I do

get a 3 ring binder notebook

buy some lined paper and dividers

divide in 3 sections

section 1 thankful section

each time you are tempted to binge write down something you are thankful for

section 2 mind dumping journal

each time you are tempted to binge write down anything and everything you can think of feelings wise until you get all off your chest

section 3 positive affirmations

each time you are tempted to binge write down something positive about yourself

this way you will be busy writing and having a different focus.

love love love love love this idea! thank you for always being amazing and helpful!

khall86790

If I get hungry in the evening, I eat some fruit or a few squares of dark chocolate and it usually satisfies me.
Also, you may want to consider you need to eat dinner later or eat more throughout the day to avoid this.

ej_glen

The biggest help for me has been reading up on Cognitive Behavioural Therapy and using the tools and techniques discussed in the books to manage my binge eating behaviours.

It has taken a while and I still take a glance at my books at least once a week to stay on top of things, but CBT has been the most practical and helpful tool in helping me to recover from binge eating.

Good luck with this - and please feel free to drop me a DM if you'd like recommendations.

Sweet_Gurl_Next_Door

there are many varying factors to binge eating. some emotional, some boredom etc. my binges were as the one lady mentioned my not eating enough during the day I had been eating 1,000-1,100 calories. but since upping my calories I am not binging near as much as I used to.

I am also taking a christian based course that address my specfic problem and I blog about each lesson I am learning this not only helps show me my trigger points and underlying issues but it helps me know what is going on with me why the binging.

N0EXCUSE

If I'm REALLY craving something, I gotta have it. And I gotta have it ALL! I find that if you buy "snack packs" of your favorite treats you can have a late night treat and once the bag is empty you're done.

Sweet_Gurl_Next_Door

@ no excuse for those cravings what I did was I take a few bites of what I crave and what is left over I throw away in the trash can but put in way in the bottom so if I am tempted to eat it I would have to go through the whole trash can to get it.

kk1084

I am curious about this issue as well... I struggled with anorexia and overexercising for almost two years and at the tail-end of this, I started binge eating in the wee hours of the night. Namely, between 11pm and 4/5 am. I think it happened because, after two years of restricting and overworking, my body finally said, "ENOUGH!! F*** IT! I NEED FOOD!" and it took advantage of the time when I was most vulnerable (night) and "forced" me to eat what I wasn't eating during the day. Although I am currently an acceptable weight for my height and I have been doing much better (though I would be lying if I said I was 100% recovered at this point), the night binging continues. As someone else said, I do not think my binging is emotional... I think it is compulsive. And I KNOW it's not OK and I tell myself to stop, but... I don't. It's as if I don't have control over my actions at the time and it is the WORST guilt and regret afterwards. "I should have stopped. Why didn't I stop? I KNEW I should stop..."

I generally end up consuming between 1800-2200 calories between these hours and then I'm stuck feeling like I can't eat during the day because my max right now is 1550, OR I feel the need to go to the gym and burn at least half of what I binged... It's been going on for four years now and I've tried so many strategies... nothing works... I'm open to suggestions because this is making me a guilt-ridden, ashamed person and I'm ready to STOP.

WillowWindow

Hi kk1084:

First let me say I have no experience with anorexia, but I do have problems with emotional eating. I looked at your profile and I connect with you on several levels -- the art, living abroad/travelling. What jumps out at me is that you are almost exactly at your goal weight aside from what you call binge eating, so your eating and exercise seem to be in balance no matter what time of the day you're doing them.

I don't know if your eating and exercising are extreme but what if you were to give yourself permission to not feel guilty about them? You are obviously doing your best. Perhaps the guilt and shame are fueling your eating/exercising.

I do think, since you describe compulsion, you might check out treatment for OC disorder, if that's available to you.

Finally, I empathize with your struggle and wish you health and happiness.

Tenzuya

Drink more water.

celt7gjd

Thanks for the tip Sweet_gurl, about the 3 ring binder notebook, divived into three section. Great idea! I'll give it a try.

Sweet_Gurl_Next_Door

you are most welcome . if you have any questions let me know.

to the lady who posted about wanting to stop and all. you are taking the first step by being aware of the problem kudos to you. many people deny the problem the fact that you want help to fix it you can do this. take it one step at a time one day at a time. try my binder idea also. I am taking a class and I blog about what I am learning from it and any triggers I find along the way. this helps me identify the root of the problem. and address it. once I find the roots i ask myself what can be a healthy substitute for me its blogging .

vitamincai

I heard something on Ellen that I'm not entirely sure is true but I've been using it and it has worked well for me.

Apparently Jillian Michaels says that when you crave sugar at night, it's because you are tired and your brain isn't creating any more glucose. Again, I haven't done a lot of research, so I'm not sure.

Anyway, if you crave sugary or junk foods at night - just go to bed! I don't really care if the science behind it is real or not - if I'm sleeping, I'm not binge eating.

If I'm not ready to go to bed just yet, I'll try taking a shower or bath and drinking a cup of fruity tea. Teavana has some teas with chocolate or caramel flavors that are still 0 calories - just watch out for caffeine.

I almost ALWAYS crave chocolate at night, but drinking tea and distracting myself with a good book or show until I fall asleep usually does the trick.

miacwhite

The only way that I have been able to end my night time eating is by going to bed soon after dinner is done and my daughter is in bed. I just don't have the control at this time to hang out so close to the fridge and I'm too lazy to come back down for a snack! lol As for daytime binging, I have started leaving ALL money at home on my regular days and making extra trips for groceries and gas with the sole purpose of getting ONLY the things on my list. Even change. God forbid I run into a vending machine!! If I have money, McDonalds, Dunkin Donuts, anywhere that sells any kind of food just draws me in. No money. No snacks.

LupitaWins12

I need advice too, please..! So I've been at 165pounds, to 170, to 160 and now back to 165. I'm trying to lose 20 pounds, but binging every weekend is not helping, it gets bad. I'm eating around 2,000 calories a day so that's not the problem. I'm a compulsive eater and I'm working on it. It usually happens like when I don't go to the gym. I'm tired of being the same for a whole year, no weight loss just maintaining my binges. Any advice would be great. :-(

aikasm

i count the days since i last binge because it give some a confidence boost if its been w while. if i feel a binge coming on i drink tea or just go to sleep (when you're body is tired it craves quick sugars as a source of energy)

weightingtobloom

I am curious about this issue as well... I struggled with anorexia and overexercising for almost two years and at the tail-end of this, I started binge eating in the wee hours of the night. Namely, between 11pm and 4/5 am. I think it happened because, after two years of restricting and overworking, my body finally said, "ENOUGH!! F*** IT! I NEED FOOD!" and it took advantage of the time when I was most vulnerable (night) and "forced" me to eat what I wasn't eating during the day. Although I am currently an acceptable weight for my height and I have been doing much better (though I would be lying if I said I was 100% recovered at this point), the night binging continues. As someone else said, I do not think my binging is emotional... I think it is compulsive. And I KNOW it's not OK and I tell myself to stop, but... I don't. It's as if I don't have control over my actions at the time and it is the WORST guilt and regret afterwards. "I should have stopped. Why didn't I stop? I KNEW I should stop..."

This is me as well. I go one of 2 ways: I either restrict a ton, or I binge. It's like I either think "Don't eat that! Do you want to be overweight and die?" or "Don't stop eating! Do you want to be underweight and die?"
I'd love to see other people's thoughts.

karenhray7

here is what I do

get a 3 ring binder notebook
buy some lined paper and dividers
divide in 3 sections
section 1 thankful section
each time you are tempted to binge write down something you are thankful for
section 2 mind dumping journal
each time you are tempted to binge write down anything and everything you can think of feelings wise until you get all off your chest
section 3 positive affirmations
each time you are tempted to binge write down something positive about yourself
this way you will be busy writing and having a different focus.

This is a beautiful solution! It addresses both the cognitive and the behavioral aspects of emotional binge eating. I might add a fourth section for those times when the binge happens. I know that for me, going back to read something I've written after a binge really REALLY helps to keep me from doing it again.

Best of luck OP!

Edited because I am an occasional idiot.

*to the poster I quoted: please don't hate me because I reformatted for the quote :flowerforyou:

karenhray7

I want to bump this -

My binging is not an emotional thing, it's a compulsive thing and it's really hard to control. It happens throughout the day and the solution APPEARS to be to not have any treats around but I have not practically applied this yet to see if it really is the solution.

Edited to add that I definitely eat enough during the day (I love eating), and lately it's been way over (past 2 weeks) with the binging and whatnot.

Compulsions often have emotional/psychological roots. But changing the availability of temptation/trigger foods is still a great solution, no matter why you binge.

karenhray7

The biggest help for me has been reading up on Cognitive Behavioural Therapy and using the tools and techniques discussed in the books to manage my binge eating behaviours.

It has taken a while and I still take a glance at my books at least once a week to stay on top of things, but CBT has been the most practical and helpful tool in helping me to recover from binge eating.

Good luck with this - and please feel free to drop me a DM if you'd like recommendations.

It's a beautiful thing to hear about people getting healthier. Brava to you. And good luck!

MadeOfMagic

Keeping yourself busy doing something is one good way. Also have keep around healthy foods you can binge on, like strawberries or carrots, you can can eat both of so much and barely make a dent in your calories, thats what saves me!

Sweet_Gurl_Next_Door

no I don't hate anyone at all so no worries:) anyone who has trouble binge eating feel free to add me. I would love to help you in your journey. I am taking a class to help with my undereating/ occassional binge eating episodes doing a lot better.