support for Binge Eating Disorder

Behavior_Modification

10Lucks, I'm so glad to hear that your hubby is in the know about your binging. I think that is a very positive thing and even though he doesn't understand that's okay. He probably never will. I haven't yet met anyone except other people with eating disorders, addicts or alcoholics. Okay, I might be leaving someone out..but you got me. It can be very difficult even talking to other people about your habit and it is frustrating when they cannot relate...they don't really know what you're going through. But we do! 3 days is amazing! Do you have certain things you've been doing that have been helping? I think it will be helpful for us all to figure out what it will take to overcome this disorder.

Rule #4 Eat a 2 to 1 ratio of carbs to protein. For example, throughout the day, your carbs should not be more than double the amount of protein you take in. So if you eat 100 grams of protein per day, your carbs should not be more than 200 grams. This will force you to really up your protein intake substantially. I had no idea how little protein I was actually eating per day. I would eat some fruits, minimal vegetables, maybe some meat, but most likely it would be on a pizza or in a cheeseburger, and plenty of dairy products, but CARB city. Cereals, granola bars, bagels, waffles, all kinds of candy. But did I cook meat like a chicken breast or fish fillet at night? No. Was I opting for nuts, string cheese, and protein bars for to go snacks? No. I know my carbs were way out of control and that caused me to crave more of them, day after day after day. I'm not a huge meat person so I choose to use protein supplements myself, but any lean protein is what you should be having. Vice Versa if you eat 200 carbs, make sure to get in at least 100g protein. I know this seems like a lot, for me it was a huge change. But take a look at my diary if you'd like some ideas. Not every day is perfect, and it isn't going to be, but overall that should be your goal. 2 to 1.

Tbfree

Hang in there ladies! Everyone have a great Friday and a fabulous weekend. Last night after I had a controlled portion of no sugar added ice cream I CRAVED chocolate. It's like once my brain even has a little sweet, it turns on the switch for wanting more and more. Some days I feel like I'd have been better off not even eating a little something sweet. I had 1/4 of my hershey bar and ate it slowly and forced myself to just go to bed so I wouldn't be thinking about it anymore. Also, sometimes I'll brush my teeth too at those times so I don't want to taste minty toothpaste food. I also wear a mouth appliance at night (I know, it's ssssssuper ssssexy lol) for grinding so sometimes I'll just pop that thing in early and that helps too. Damned chocolate! It wasn't even that great cuz I had it in the fridge and I think it distorted the flavor. But all in all, it was a good night and I dealt w/ the sitauation well. I did better than I would before because there is still a piece of the Hershey bar left in the fridge for another day. I didn't eat the whole thing. I resisted the urges to get up out of bed and continue to eat. I resisted the sugar free chocolates I have in the cupboard (I should really get rid of those, but can't throw away precious chocolate). I resisted the umpteen other things I wanted to eat to try to fill some sort of void I had that I thought would allow me to sleep better or fall asleep better. Nope, I fell asleep just fine after I got my mind off the food and had a nice peaceful sleep. And did NOT binge! Yay!

Wow Diane. That was a very powerful urge that you resisted. I have been there, I get how hard that was. Congrats! Try to keep resisting. You know and I know that the longer you go w/o bingeing, the stronger you feel and the weaker the urge becomes.

Tbfree

I'm doing the night check-in: I did not binge. I had a second plate at dinner, I was still hungry but did not need as much as I ate, but I did not binge. I am declaring now that I am done eating for the day!
I will check-in tomorrow night.

Hang in there everyone....it can be done. My goal here is 7 days of normal, healthy, appropriate eating. 1 down, six to go!

hopeitworks

Tbfree - great job on not binging. Keep up the great work.

MrsBattousai

Hey!

Proud to say no binging today, I will as well try for 7 days. I will check in tomorrow!

Good luck to the rest of you!

Behavior_Modification

What are your strategies to take your mind off food? This might be a good thing to get down in writing for ourselves.

I make jewelry. I read "healthy" books. I play games. I will come on MFP and check out the threads. I will call a friend. Sometimes I'll exercise (I have to get better about this one). I will brush my teeth and floss my gums. I will go shopping. I will do chores around the house. I will play with my cats. I will drink a tall glass of water.

I'm so glad to see the check ins, great job everyone. Have a great Saturday evening!

Rule #5 Don't have more sugars than protein throughout your day. So at any given time per day your number of grams of sugar should not exceed the number of grams of protein that you've taken in. So if you've eaten 75g of sugars for the day , make sure your protein grams is higher than 75. This was difficult for me too, but now that I've gotten the hang of it, there aren't too many days that go by where I do not achieve this goal. I love fruit and I love milk and both have a lot of sugars, but increasing the protein so much really helps me keep my blood sugar from spiking so much. The more I can keep my blood sugar from spiking, the less I crave food.

Rule #6 Try to keep your sugar as low as possible. For me, my goal is under 100g of sugars per day. After I've eaten my fruits and had my dairy, this doesn't leave a whole lot left for sweets, but that is a good thing.

MrsBattousai

dianeg1981 nice work!

I need to up my protein I eat to much sugar! Any ideas for breakfast for protein I eat Oatmeal with fruit and a little bit of brown sugar then I get the sugar spike like a few hours later. What do you guys eat for breakfast I'm thinking eggs?

laurenpence

I am a binge eater too. I discovered this in High school but it really became a problem when i got out of the Army. I went from weighing 130lbs to 190lbs. I could sit and eat a whole bag of chips then a whole carton of ice cream without even thinking about it. Now whenever i want food I make myself do either 50 sit ups 50 pushups or 50 squats before I will let myself get anything. I know it sounds crazy but usually is helps. Then I make sure that I measure out 1 serving and that is it! Good luck.

MrsBattousai

laurenpence Welcome!

Great Idea!

Tbfree

Hopeitworks: Thanks!!!!
Mrs: Great job on a binge free day!!!!

I had normal, healthy eating today!!! 2 days down, 5 to go :happy:

MrsBattousai

Binge free today protein is really helping me out. I feel fuller longer and I'm keeping myself busy and trying really hard to remember my goal.

Yay!!!!!!!!!!!

2 days down 5 to go!

Behavior_Modification

dianeg1981 nice work!

I need to up my protein I eat to much sugar! Any ideas for breakfast for protein I eat Oatmeal with fruit and a little bit of brown sugar then I get the sugar spike like a few hours later. What do you guys eat for breakfast I'm thinking eggs?

I'm super lazy in the mornings so I pair my carb-alicious breakfast with a whey protein shake usually. On the weekends when I have more time then I'll make eggs. I sneak protein in everywhere I can too. I will add nuts and flax seed and wheat germ to my cereals. I will add nonfat plain yogurt to smoothies. Turkey bacon and canadian bacon has a lot of sodium, but is an excellent source of lean protein. I will choose bread items that are higher in protein than the others. I've got myself set on the whole grain bagel thins right now...only 110 cals and lots of fiber & protein. Hard boiled eggs for on the go. I definitely have to have protein in the morning because otherwise my blood sugar gets spiked too high with only carbs, so this is a really positive thing for you. I'm so glad to read you're upping your protein and that you're listening to your body. Great!

Behavior_Modification

I am a binge eater too. I discovered this in High school but it really became a problem when i got out of the Army. I went from weighing 130lbs to 190lbs. I could sit and eat a whole bag of chips then a whole carton of ice cream without even thinking about it. Now whenever i want food I make myself do either 50 sit ups 50 pushups or 50 squats before I will let myself get anything. I know it sounds crazy but usually is helps. Then I make sure that I measure out 1 serving and that is it! Good luck.

I like your strategy actually. I've done similar things when I'm feeling a loss of control over food. If you're going to have it, at least you're really making yourself work hard for it. Measuring is really good too. Ice cream has possibly been the most difficult for me in regard to measuring. 1/2 cup? C'mon...that's like nothing. But I tell myself I can always go back for more if I really really truly still want some. Instead of doling out 2 cups right away (4 servings) like I did before the lifestyle change. I can't remember the last time I ate more than 2 servings at a time and that is really great progress for me. Ice cream is a trigger food for sure, but it is something I enjoy very much and don't want to cut it out, I just want to learn how to eat it the right way. So far, so good

Tbfree

Just doing my daily check-in: I had normal, healthy eating today.
3 days down, 4 to go!!!!

tlapdx72

hey all Sorry I haven't been posted in a while. I have had family staying with me. This sure didn't help my binging. I did okay last week. I worked out all week, and ate okay. However, with the stress of having the family staying with us, I had a bad eating weekend. I feel yucky now. I hate that feeling. My family has now gone home, and I can get back to my routine. Tomorrow is a new day, and I need to get my life under control. Hope you all are doing well.

MrsBattousai

Hey!

Yes you can do it! Try to find an other way of dealing with it! Excerise or a have a hot bath or do something you enjoy! Don't beat yourself up we all have problems.

Good luck and HUGS!

Behavior_Modification

Happy to say that I did not even have any urges yesterday. I love love love that feeling. I wish every day could be like that where I don't crave chocolate or anything else like crazy and I can easily keep my eating under control. It was nice. 5 months ago I never thought it could be like this, not even for one day. Will there come a time when every day is like this? I sure hope so.

MrsBattousai

nice job dianeg1981!

I hope we can all be like that as well! No binging even though I want to I'm not going to let me self! I'm so pround of myself it has been 3 days so far! I love saying to my husband no binging and he is so happy for me! Yay!!!!!!!!! Getting there slowly one day at a time!

Good luck tp everyone else!

Behavior_Modification

Go Mrs B, Go Mrs B :drinker:

MrsBattousai

Binge free day number 3 Woot!!!!!!!!!!!!!!

Tbfree

tlapdx: I'm new, but glad you are back I know what it is like to have family completely derail your healthy eating plans. Don't think about it anymore. You are right, they are gone and today was a new day and start of a new week. It has helped me to set a goal and post here how I did each day toward that goal.

diane: that is so wonderful for you. I do wish you to feel that way every day. But due to stress, hormones, etc. there will be some cravings, but you'll be stronger because you've had a day like today to remember.

MrsB: Great job on 3 days!!! Keep doing what you are doing, the week is almost up.

Daily check-in: Normal, healthy eating day! 4 days down!!! 3 to go.

fitnessgal13

Thank you for initially starting this group!

I have struggled with this, as well as bulimia, for a number of years, some months more intense than others. I always wanted it to stop, but never knew how, and was so ashamed. About 10 months ago it started getting really bad, and I relate totally to those on here who have said you just cannot stop eating. I would literally wait until no one was around and then eat anything I could lay my hands on. I would be in my kitchen for over an hour sometimes, just eating, trying to talk myself out of it, opening the fridge, closing the fridge, opening the fridge, eating, walking away, coming back, opening the cupboard, etc. It got to a point where I could not remember the last time I fell alseep without a stomach ache from over comsuming so much food.

I don't know exactly what triggered me to first take action, but I was so guilty and felt so rotten about myself that I knew I had to change. So I confided in my sister and my mom, and eventually my dad as well. Breaking the silence was a super important step for me. It was incredibly difficult, especially because I wanted to deal with it, but didn't know how and was/ am extremely defensive. and my family didn't really know how to deal with it, and no one else has ever (openly) suffered from an eating disorder in my family. But over the following few months, I talked to a couple doctors about it and began strategizing coping mechanisms. I have found MFP forums to be a great support, as a matter of fact, and thought it was fantastic for this support group to be out there, because people should not be ashamed and it's only by dealing with the disorder that we'll overcome it.

So, all my support to everyone who suffers from this, and take comfort in the fact that it is an ongoing struggle that you will deal with day after day, and it's important to make it a conscious decision each day. Now, when I slip up, go into robot mode, and over eat, I take a few deep breaths afterwards, walk away, and then remind myself that I made a decision to go into that "robot mode" and I can make a decision not to tomorrow because I am worth it and my health is worth it... all of our healths are worth it..

sorry for the really long post, it's just really helpful to find this community. i think this forum is a great support in addition to whatever other help people are seeking, and really hope that if you are struggling with this or any other eating disorder you find it within yourself to seek outside help and resources.

tlapdx72

It is great to have others to talk to about this. It is very tiring to always have food on your mind. Today I had a good day. I worked out, and burned about 600 calories. I love how I am able to eat more when I exercise.

MrsBattousai

Welcome fitnessgal13!

So glad you found us, when you feel the urge coming on run from the house get away from food, I always use gum and crystal light to control mine craving also diet pop helps to make you feel full and bloated and not wanted to eat. I wish you all best and good luck! We are here for you just take it one day and hour at a time and don't beat yourself up just work harder to get back on the wagon!

Melissa

MsKitty64

I have also struggled with ED's (both anorexia and bulimia) for almost 30 years and can really relate to never feeling satisfied no matter how much, or what, I eat. today is Day 13 without vomiting post meals, which is a massively huge deal for me. I have NEVER been able to go for this long (without bingeing and vomiting) and I'm not sure exactly why i'm doing so well this time, but MFP is definitely helping. I've also heard that it takes 3 weeks to create a habit, so almost there!

I can so relate to everything people are saying on this thread, and although I am consuming 1800-2000 calories per day and exercising, I could so easily eat more, and although, as others have said, I make healthy food chooses, its the WAY i eat them that can be the problem!

I was also underweight, but am now within a healthy weight range (though of course I feel fat...but working on this ) but I'm very concerned that this weight gain won't stop!!!

Anyway, thanks so much for this thread and sorry for the long-winded post. :flowerforyou:

MrsBattousai

First all Welcome and Good job with staying clean for so long! It does take alot of mind sense and control to get over all of our problems. But I think if we really want it, it will happen. We are all here for you hang in there it can only get better from here!

Behavior_Modification

I'm so glad to see more people have joined the thread. Welcome and thank you all for sharing. It really is going to help us to share our experiences so that we can all learn with and from each other. It is also nice to not feel so alone. Last night was a little rough for me. I stood at the fridge and had a few spoonfuls of ice cream and a few spoonfuls of cool whip and then a square of chocolate...and even though it wasn't massive amounts of calories, it was still pretty uncontrolled. But if I had put those ingredients in a sundae bowl and ate, would it be any better? Behaviorally, yes. Healthwise, probably not. I was having a hard time not wanting to eat more. This is what I did....went to MFP, and logged what I had eaten. I wanted to see exactly what the damage was so far. Logging everything has been very helpful to me. I was still craving, but then there was some sensation of hunger too, and I hadn't gotten in that many calories that day and I did do strength training and cardio so it makes sense that I would be actually hungry and not just craving, so I ate a chocolatey protein bar and after that I was much better. Satisfied the hunger and the craving went away.

hopeitworks

Fitnessgal13 - great post. I can totally relate to the "robot" mode that you talk about. It's like something takes over in your body and mind. It's hard to explain to someone unless it's someone who has also experienced it. I wish you luck in your journey to be healthy. The people on this site are so, so helpful and supportive.

MsKitty64

Thanks for the reply Mrs B, and well done to you too!!
I hope everyone has a great day (it's morning in Australia) without too many 'urges' nagging at you.
Thanks again for a great support thread.

MrsBattousai

No binging today Day number 4! Yay!!!!!!!!!!!!!