help please

knip1

On the days I work, I have my diet and eating habits under control. On my days off, I tend to binge eat. Especially towards the end of the night. Is there any tips or suggestions that can help me gain better control?

rainbowkim

I know what you mean, when your
working your in a routine. I found that after a few days of a new eating plan it got easier. Writing done what you are going to eat for a few days or a week also helps. Goodluck

JannaJ02

I'm prone to binge eating too, and I've found that I just really need to avoid keeping the things I'd typically binge on in the house. If I open the fridge and all I see are vegetables, if I'm not actually hungry, I'll go "Eh... I don't feel like eating those", and so I don't. The other thing I've been trying to do, which I've found has helped, is to start thinking about WHY I'm binging. Am I tired? Did I have a stressful day at work? Did something happen today to make me sad? If I'm happy and in a great mood, I rarely binge. So recognizing that the urge to eat more than normal isn't hunger, it's emotion, has helped me take pause when I get those urges to think about why I'm wanting to reach for the extra food. A lot of the time (not every time, but it's a step in the right direction), I can realize that I'm having the urge to eat because of an emotional thing, not a hunger thing, and I can stop myself before I do it. Good luck!!

ETA: If I'm binging on my day off, it's usually because I'm bored and have nothing else to do. Try and maybe come up with an activity that gets you up and moving, or doing something with your hands so eating leaves your mind!

156almost

Same here!!!! I don't keep any binge worthy food in the house. I drink A LOT of water of my days off and I make most of my food low calories sources such as vegetables and fruit. The low calorie foods allow me to eat constantly throughout the day without going over my calorie limit for the day. High fiber like lentils and melons help fill you up too.

crazydaisy15

I do the same thing. And I agree, that it's an emotional, or maybe just a boredom thing. Although I can't say I'm bored. But I just think about food more.. When I'm working, I have my routine. I know when I get to eat. I bring my food and that's what I eat. At home, I eat my lunch, and then decide I'm still a little hungry, so I grab something else.
Sometimes after I eat my lunch at work, I still want something. But I don't have anything, and the desire passes.
Sometimes I tend to over eat when I get home from work too. And this upsets me because I've done well, and I just have to eat a sensible dinner and I'll have a really good day, but I get home, and instantly feel starved. I can't always wait for dinner to be done, and even if it's already done, I tend to over indulge.
I just have to keep my head in the game at all times. For every bite.

MysticRealm

Keep yourself busy and distracted as much as possible. Go for a walk, go to the gym, hang out with friends, go to the mall (and not the food court), go watch a movie, etc. Plan you meals as much as possible and tell yourself when you are allowed to eat. I personally don't eat breakfast (not during the week either) So I get out of bed around 10, go ride my horse and get home around 12:30 or 1 or so. This means I still have all my cals left for the day but it's already past noon.
I also eat less during the week so I have more calorie leeway on the weekend. I eat 1500 cals monday to thursday, then eat between 1800-2200 (sometimes up to 2500) and just try to meet my weekly calorie goals.

jgcurry3

if your exercising i wouldnt worry too much about it. I eat super clean during the week, but on the weekends im on the road so much its hard to find good food so I allow myself to eat horribly and make up for it during the week.

knip1

thank you so much. I think I will keep water melon and cantaloupe in the house so that I can "binge" on that.

rachel4304

It may sound silly but when I'm craving food at night that I don't want to eat -- I go brush my teeth. Its one of the last things I do at night and it kind of signals to my brain, no, you are done. It helps sometimes.

knip1

It may sound silly but when I'm craving food at night that I don't want to eat -- I go brush my teeth. Its one of the last things I do at night and it kind of signals to my brain, no, you are done. It helps sometimes.

I am going to start doing that!!

thank you