Need to hear from former bingers/food addicts
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My worst times for over eating was about an hour after I ate dinner. I would finish dinner and sit in front of the tv and start the count down on what I was going to have for a post dinner snack. When I decided to start making changes in my life, the first thing I started was going to the gym after I ate dinner. This way I was away from the house at my weakest time for snaking. So look at trying to change up your routines when if you seem to have a pattern on when you snake.
The other thing that helped was making better meals. That way if I did break down and ate later in the evening, the only thing I had to eat was a chicken breast with veggies. At least when I would break down, it was much more of a healthier option. On top of it, it didn't look as appealing to eat at 9 versus left over pasta with meat sauce or cheese burgers.0 -
I was where you are. Half a box of cookies? Haha I ate the whole box. And half a camembert. Then I had McDonald's for lunch (large meal, thank you, and a cheeseburger as well). I'd buy half a pound of salami and eat it in two days, if that. Then after dinner I had 3 bars of chocolate (a third of one big bar). Sometimes more. I wasn't exercising though so it showed.
This site has actually helped a lot. I log everything before I eat it, then check what I have left for the day. I know I don't want to be hungry all day by eating too many calories in the morning, so I try to save the not so healthy extras for after dinner, if I have calories left. Often by then I'm not hungry for them anymore, but if I am, it's my reward for being good all day.
Protein bars and shakes have helped a lot. I love shakeology. If I feel a chocolate craving coming, I'll have that instead. The quest protein bars are healthier than most and help my sweet cravings as well. I have one every morning for breakfast. I still eat cheese, but I get the low fat stuff, and I only eat one serving at a time.
I don't buy junk food (ok, I lie, my kids still occasionally have some so we have some in the house, but I buy things I don't tend to binge on usually). I exercise to burn off a bit more, and to give me extra calories if I am hungry and have to go over my goal.
I started over 2 months ago now and it's been easier than I thought - I was really motivated and disgusted by food when I started though (after so much binging during the Holidays). I think it's really the key - you have to be motivated and ready for a lifestyle change when you start, and not think of it as a diet.0 -
Here is what you should do. Grab your icecream, dole out one serving, eat it. Wait about five to ten minutes, if you're still hungry for more, grab another serving. The ice cream I eat is Eddy's low fat and it's 150 calories per serving which is about half a cup. Sometimes I have two servings. I eat it every day and my inches keep dropping because I exercise and watch the rest of my diet. Just remember moderation is key. Try and cut back slowly, make small changes over time. And don't feel bad about indulging. Sometimes instead of ice cream, I buy a fancy dark chocolate bar, I will grab three pieces from that and eat it. I won't eat the whole bar, but I will eat some.0
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I completely understand. I am having the same issues. Been on MFP for a few weeks now and CANNOT get my eating under control. I'll be fine all day, then I have ONE bad thing and it's like I stop caring and eat everything in sight. A friend of mine recommended logging binges so I can actually see my destructive behavior. I've been giving that a try...but it may be helpful to have some more friends on here with similar issues. Feel free to add me...maybe we can work together.
This is a process I'm still working through, but sometimes you just have to shrug off the mistake and go about your day. You can either continue eating at the next meal as if the mess-up (whatever it was) didn't happen, or you can acknowledge that mess-up and get in an extra workout to burn it off or eat a little lighter at the next meal to accommodate the calories. In the end, what you really can't afford to do is throw in the towel. Not only will you wake up the next day with a carb hangover or water retention from all the salt, but you'll also feel bad about yourself.
Second thing: I'm leery of anything that gets too much into shaming territory. I do think it's important to log ALL your calories, but if the logging binges becomes more of a way to make you feel bad about yourself, you might need a different strategy altogether. I spent 20+ years hating my body. Literally hating it. Doing everything I could to shame myself into thinness. In the end, none of it worked, and i just kept gaining weight. What finally clicked? When I realized that I needed to start loving myself and my body. It doesn't look the way I want it to, but wow, the things it can do! Once I started loving my body, it became easier to focus on fueling it the right way and exercising it to keep it strong and healthy.
Take it for what it's worth.
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Do you know WHY you are binging? Is it to feel better? Are you depressed or bored? Or does the thought of food sound better than it actually tastes so you keep eating it in hopes for that "satisfaction?"
Ask yourself each time WHY you are WANTING the foods and then you'll have your answer. You can then assess what to do in place of eating that food to satisfy the feelings you're masking.
Remember, if the thought of lettuce sounds good to you, then you are truly hungry. If not, then it is a craving and not hungry.0 -
I'm only at the beginning of my journey (again!).
I have portion control issues. Mine are carby things like noodles, rice, etc...
I journal my food (log) which I hate because I have to be accountable for the food I put in my mouth.
I do try to keep trigger foods (like nuts) out of the house.
I buy treats in portion controlled sizes (like Skinny Cow Ice Cream sandwiches) and keep things like chips, etc out of the house.
I have starting planning my suppers (my time of day when I want to eat everything in sight). I do make things like pasta, but I mix them in with other foods so that I can't just eat that. I also make less of it so that there are no/less leftovers.
I'm trying to find other, healthier options that I would like to eat.
And come here, make friends, get support, talk to your doctor to make sure there are no other issues (thyroid, etc.. like me which makes it harder - very slow metabolism).
And don't starve yourself, have small snacks so that you don't feel starving.
Feel free to friend me if that helps.0 -
THANKS EVERYONE! you guys rock, haven't had time to read all the replies but I will and know I'll feel very encouraged.0
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This happens to me sometimes at stressful times in life (ironic, considering that the body's natural response to stress should be to not eat, rather than overeat). What helped me the most was to do something with my hands, like knitting, sewing, or even just writing...it seems that once I found an outlet for my nervous energy, I could stave off the comfort eating.0
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I was (and somedays still am) where you are. I remember very clearly sitting in bed one day eating a package of poptarts, going to getting a bar of chocolate and it went on and on until for some reason thinking "I'm killing myself". But then I tried to go too far the other way, I tried to stop entirely, punishing myself for eating "badly" nothing physical, but certainly mental. I recognized that this wasn't healthy or appropriate either and have worked out a way for me that works.
I prelog all my food the night before (or as close to an estimation as I can get).
I prepackage snacks when I'm feeling really good and in control. (My daily pre-packaged snacks are one half serving sea salt almonds and 4 starburst)
I monitor my calories closely so that I can justify mathematically the food that I want. I look at the numbers, I plan it out and I think consciously now about my decisions. Food is not implusive for me right now.
I think making food a conscious choice has been the most difficult and the most helpful thing to accomplish. You can look at my diary if you'd like - I feel as though I eat a reasonable, sustainable diet 99% of the time. There are good choices (chicken, clementines, veggies) and there are "bad" choices (chocolate cake, shamrock shakes), but they're all choices that I enjoy and intentional consumptions.0 -
Dont have that much ice cream, or whatever else you binge on, in the house. Get the tiny single serving ice creams and limit yourself to one a day. If you can't each just one, don't buy more than one. If you're not the one buying the groceries then you're screwed lol Gonna have to dig deep and just tell yourself NO. Stop treating yourself like a spoiled child. Of course you may want to eat everything in your house but tell yourself NO and get as far away from the kitchen as possible. This is how I overcame a lot of my overeating.0
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As opposed to many here, I still indulge, but I track everything and stick to my daily goal as much as possible.
This means that the 2.5L tub of smarties ice cream (smarties in Canada are like M&Ms but better) I got at Costco at the start of January lasted ten weeks. I just had my last serving two days ago.
It would have lasted a week, ten days tops before I started MFP. In fact, since my wife and I started we've noticed all sorts of things lasting a lot longer. Some of it even expires and gets thrown out, which is a shame but better than trying to eat it all before it expires. Our food bill has gone down significantly.0 -
i log everything. EVERYthing. even if it's bad, even if i don't want to admit i ate it. i gets put in that darn log. most of my stuff gets pre-logged, which helps me a lot as far as meal planning and knowing where my mouth is going to be all day. i typically have the same breakfasts and lunches for convenience sake more than anything else, so it's easy. then i can really think about dinner and what i want to invest in. if i want something 'bad', i eat it. i just manage it so that it falls within my numbers for the day.
portion size has been a huge issue for me. i had to really learn what a PORTION was, rather than just slapping a bunch of crap on a plate and eating until i was uncomfortable. so if the bag tells me what a portion is, i count it out or measure it out and eat it. if i want more, i do the same thing. usually...i don't want a second serving so it's all good.
for ice cream and stuff, i buy lower fat versions that are pre-packaged...like skinny cow ice cream sandwiches. that way i don't have to worry about going outside of a typical serving size and i know exactly how many cals i've just used.
i see very consistent weight loss, and don't deny myself anything. i feel great.0 -
I did this...I was a binger and a food addict. I would drive a 100 miles for a special pizza, burger, food place. It is good to recognize you have a problem. Therapists can help somewhat, but you need a support group such as OA (Overeaters Annonymous to work a program of recovery. I was in the program for over a year and it helped me immensely. Someone in the group recommended myfitnesspal and so here I am! I eat what I plan each day and record everything I eat. I've lost 18 pounds so far! Yippee! Long way to go but heh!0
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Good on ya for recognizing your issues! I'm a former binge eater also. It took a lot of help from family and friends but I've managed to keep the Binge Monster at bay for many months now. I can recognize one coming on and have been able to stop it. (as a matter of fact, I just now had to stare down a plate of cookies and tell it NO)
I cleaned out the pantry, fridge and freezer. I cannot have things like cookies, ice cream, so on even in the house. I also enlisted a couple of close friends to be my lifeline. When I felt a binge coming on, I could call them and they would either talk me off the ledge or come get me out of the house. We'd go for a walk or something - just so I didn't have to be near the triggers.
Now that I'm eating more healthfully and exercising more, I notice I don't crave those foods like I used to. And when I do have those foods, I do not like how they make me feel. It's a long, hard road - but you can do it! Please feel free to add me or message me, I've been there.0 -
For me it was a cooking challenge.
For every junk I would crave I would research a healthy alternative to cook.
I want chips...I learned to make pita chips
want ice cream...make my own frozen yogurt
craving cookies...make 2 ingredient cookies with oats and banana's
Craving candy...have fruit
the only junk I can't find an alternative too is hot chocolate....any ideas?
you can do it, you just got to keep at it until your body and mind adjust to the change. took me about a month (and I still cheat every now and then and feel like crap)0 -
I second, third, fourth the importance of measuring portions and logging everything, ideally before eating it. And I don't make anything off limits. If I want Oreos, I log a serving to make sure it fits in my calories/macros for the day. If so, I eat them. If not, I work out to burn those calories, and then I eat them lol. I have issues with "forbidden fruit". If I make something off limits, it just makes me want it more. I'm losing weight at a slow and healthy pace (about 3/4-1 pound per week). I walk 3 days per week and lift weights 3 days per week. Sometimes I'm over my numbers, sometimes I'm under. I've found it easier to look at the big picture and calculate calories in/out on a weekly basis rather than daily, which allows for some oops days and some awesome days.
And I'm totally with the previous poster who said they've become a calorie counting addict instead of a food addict...same here!0 -
Therapy was really helpful for me. My therapist taught me that it was never about the food. I was eating to fill something in my heart that was never going to be filled with ice cream. I highly recommend talking with someone. They can help you develop new coping mechanisms and get to the root of why you binge. Good luck! :flowerforyou:
This. And read books on emotional eating. I truly believe that in order to heal, I need to develop better coping mechanisms than eating. I need to figure out my triggers and how to deal with those without a quart of baskin robbins.0 -
the only junk I can't find an alternative too is hot chocolate....any ideas?
One cup of milk, cocoa (like what you'd use for cooking) and then just a tsp of sugar0 -
first I enrolled myself in a christian based course which is helping me a lot. one of things someone encouraged me to do is to buy a 3 ring notebook. with paper and dividers.
section 1 thankful section everytime I am tempted ot binge I write 5 things I am thankful for
section 2 mind dumping journal this is where I write down everything I am feeling it doesn't matter if it makes any since
section 3 positive affirmation section everytime you are tempted to binge write down something you like about yourself
this will get your focus off to something else
the first step is awareness so kudos to you for recognizing the need to change
you can do all things through christ who strengthens you.0 -
First of all I know I am only human and I will still have days where I binge...it is life and it is going to happen. I don't beat myself up over it, I forget it when my head hits the pillow that night and start fresh.
For me I cannot keep my weaknesses in the house. Late at night when I get bored and lonely is when I binge. If there is nothing to binge on I go to bed! LOL
When there is temptation I go look in the mirror, look at the changes I have made in my body and ask myself, is it really worth it. Do I want my goals or do I want a couple minutes of satisfaction that leads to upset after. Sometimes I win, sometimes the binge wins.
I really find eating clean helps a lot. I just get into the mindset that food is fuel not for enjoyment, consume what I need to fuel my body so I can workout hard and go with it!0 -
It's a long process and there will be a lot of failures. I binged twice last week. After losing 70+ pounds, I have decided to lower my goals to 1 pound per week for the last 40-50 pounds I want to lose. I plan on losing a little more than that per week but at least I know that if I eat max calories then I am at still on track to lose 1lb per week. I believe that this new approach will work because I don't feel depressed and hungry and miserable all the time. I am very excited about it because for a while I was panicking. After many months of success I was suddenly binging again but I've felt so good since eating more, I think I'm back on track. Trust me, I know the urge to binge very well and eating 10,000 calories in a day would not be hard for me to do. Use MFP every day and log everything you eat as accurately as you can. Don't try to lose too much too fast. Weight loss is mostly diet. If you burn more calories than you consume, you will lose weight. Eat nutritious foods whenever possible but don't be a fanatic about it. Try to eat a balanced diet, don't forget to eat fruits and veggies every day. Frozen veggies are your friend. Find an exercise that you enjoy and stick with it. I did c25k and I am now training for a full marathon. If you screw up and binge, just accept that it happened and move on. The overall calorie surplus from binging does not mean that you have screwed it all up and should quit. Just continue on the next day, eating as you normally would within your calorie limit. Good luck! Ask your doctor before starting any changes to your lifestyle!0
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First, to the person looking for a hot chocolate alternative: Swiss Miss has a diet hot chocolate (25 calories a packet - use water to make of course).
Second, to the OP. I so know exactly where you're coming from. You asked at one point about cutting out sugar entirely: DON'T DON'T DON'T. Sooner or later, your system will rebel against the abrupt cessation of everything and you will probably find yourself gorging because you feel deprived.
Clearly I'm not an expert because I'm going slow, but I've found that I can easily work in a treat on a regular basis (Publix Premium Frozen Yogurt: 140 cals/.5 cup). I've discovered the bliss that is Greek Yogurt (Key lime and lemon...MMMMM). I have bad days (yesterday - pizza and cookies...but I only went over my calorie goal by 500, which is a lot better than it would have been in the past, and I'd still lose weight if I went over like that EVERY day, which I don't and won't).
My problem has never been huge snacking...it was portion control and my "sneak treats" - candy when I'd be out shopping, sugared soda, and the like. But chips...meh. I'm more likely to eat cheese than I am chips. At least that can be sort of healthy.0
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