How do I stop a binge once it's started?

lainaR23
lainaR23 Posts: 11 Member
in Health and Weight Loss
I was kind of wondering what you all do to stop a binge once they've started..I have a really hard time stopping myself once I've got going on a binge I can eat so much it is unimaginable! Last night I decide to make chcolate chip cookies and ended up just eating a bunch of them it was the end of the day so I had already eaten almost all my calories so I ate way to me many calories and felt so terrible. So I was hoping for some hints on how to prevent that from happening again? I still want to be able to bake and enjoy sweets I just don't know if I have the will power to make treats and not eat way to many. Also should I log the cookie calories in my Fitness Pal calories jornal or just forget that day?
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Replies

  • BeachIron
    BeachIron Posts: 6,490 Member
    Just stop. Maybe go for a walk.

    Prevent binges by allowing yourself some treats that fit within your calorie and nutrition goals. That, and don't beat yourself about it.
  • servilia
    servilia Posts: 3,452 Member
    Stop. Have a glass of water and brush your teeth/mouth. I find that the aftertaste of delicious treats makes me want more.
  • Trilby16
    Trilby16 Posts: 707 Member
    You may have to put the binge food in the garbage and pour some soap over it or something. Been there, done that! If you want to be able to enjoy just a few homemade cookies, don't bake them all. Make the dough and freeze in portions.

    Other ideas: get out of the house for a long walk. Visit a trusted friend who is not an overeater. Make yourself exercise. Clean the house. But getting rid of the binge food is probably No. 1.
  • pestopoli
    pestopoli Posts: 111 Member
    I think of my binges as grown-up temper tantrums. All the emotions, the internal shouting match between the "good eater" and the "bad eater", the guilt, the anxiety - I try to realize that my brain has gone into a chemical overdrive, like a child's tantrum, and that I need to take a moment to let it all calm down - a time out. I go sit somewhere away from food, try not to reason with my stressed out brain, until I feel calmer and my stomach unclench. Then I clean something or go for a walk, something to help lift my self esteem and distract my hands.

    Good luck!
  • servilia
    servilia Posts: 3,452 Member
    Also, put the binge foods out of sight!
  • toutmonpossible
    toutmonpossible Posts: 1,580 Member
    I was kind of wondering what you all do to stop a binge once they've started..I have a really hard time stopping myself once I've got going on a binge I can eat so much it is unimaginable! Last night I decide to make chcolate chip cookies and ended up just eating a bunch of them it was the end of the day so I had already eaten almost all my calories so I ate way to me many calories and felt so terrible. So I was hoping for some hints on how to prevent that from happening again? I still want to be able to bake and enjoy sweets I just don't know if I have the will power to make treats and not eat way to many. Also should I log the cookie calories in my Fitness Pal calories jornal or just forget that day?

    Don't make cookies if you can't resist them. You've heard that weight loss is a "lifestyle change"? For you, not baking, at least while you're trying to lose weight, and possibly forever, is part of your change. If you want cookies, go out and buy one, don't keep them in the house.

    Of course you should log the cookie calories. The whole point is to make yourself accountable. If you do it, there will come a time when the idea of logging in hundreds of cookie calories when you're supposedly trying to lose weight will be too much and you'll forgo the cookies.

    Willpower is not very powerful. You should not rely on it to resist chronic challenges like overreating. Work on your environment and habits instead.

    With food that's already made, I suggest giving it away immediately, or throwing it away. Pour salt on it if you're the kind of person who would retrieve food from the garbage.
  • tararocks
    tararocks Posts: 287 Member
    Could it possibly be because you deprive yourself every other time? When I first started, it was hard for me to give up things i was used to binging on so I still ate them every day, i just actually weighed out a serving or counted the chips etc. However, i still ate them just about daily, maybe if you know ok I am going to eat two cookies or one mini candy bar or whatever each day, that will keep you from binging when you have a plate of fresh cookies, you wont have the mindset, "Ive been good for so long I deserve these" look at it as a daily treat not a binge and maybe that will help you with the quantity. Additionally, after some time (months) i stopped wanting those things on a regular basis, I now am quite capable of passing up sweets, of scooping ice cream for my kids and none for myself ( I still have it but i do not want it nearly as often). And as far as logging it-YES. It will help you see your progress, so that if your weight increases, you don't get discouraged and say "oh this isnt working" you can go back and see exactly, oh look at this day, the calories, the sodium, etc, thats what did it, I can fix that. Or in several months you can go back and say wow look how my diary used to look. I still have bad days, hungover so I my night before calories were high from alcohol, and the next day theres mcdonalds for lunch and taco bell for dinner to help with that hangover....it looks horrible on my diary, it motivates me to remember that the next day and eat better, it makes me proud of myself the next weekend when my diary looks clean again...so yes, log it. Good luck!
  • pestopoli
    pestopoli Posts: 111 Member
    Also, put the binge foods out of sight!

    Yes! Really out of sight. I have a "cheat meal" bin in my pantry, under the paper towels. It's only opened on cheat meal day.
  • katimama
    katimama Posts: 191 Member
    I would log the cookies into your MFP calorie counter. When I over-eat and log the calories it's a big wake-up call for me to not do it again.

    My only suggestion is to not bake treats and have sweets around the house. For me, if they are in the house then I will eat them. If I want a treat I go out and get an ice cream or single cupcake or cookie. I could never cut those out of my diet, but I don't have the willpower (at least at this point in my journey) to have them around the house. When I've had to bake cookies or cakes for birthday's and holiday's I make sure I package them up right away and if there are leftovers I either give them away or throw them in the trash. I feel bad about wasting food by putting it in the trash, but I would rather have the cake in the trash can then sitting as fat in my body (because that is a REAL waste!!).
  • pestopoli
    pestopoli Posts: 111 Member

    Willpower is not very powerful. You should not rely on it to resist chronic challenges like overreating. Work on your environment and habits instead.

    I want to get this tattooed somewhere.
  • krhn
    krhn Posts: 781 Member
    Stop... Your mind is the only thing that's going to stop the binges...

    Or go get a mirror and look at yourself whilst binging... It may stop you there and then as it can be a visual reminder your binging!
  • Izzwoz
    Izzwoz Posts: 348 Member
    First of all, I would log everything. One of the most important things is to be honest about it - even though it is only to yourself.

    Secondly, apparently, it helps leaving the food wrappers (in case of bought snacks, maybe the tin with the crumbs in case of homemade cookies) in sight, so your brain can remind you about what you have already eaten and tell you you don't need more just now.
    There was a scientific experiment with people watching a stand up show and being given free chicken wings for snacks during the show. Half of them had the bones cleared away when new plates were brought out, the other half was left with the bones on their plates. The ones that had the bones as visual cue to remind them of how much food they had, ate only about a third of the wings of the other half of the audience ... I have been conducting my own experiment based on this (I always used to tidy wrappers and plates away straight after eating), and it seems to work for me, it's kinda like looking at the plate and feeling guilty for even thinking of another cookie ;-)

    Thirdly, have as little temptation around you as possible. I started making flapjacks recently, as an alternative to shop bought cereal bars. Trouble is, if I see the tin, I have to have one. So I am only making very small batches, so no chance of over indulging.

    Hope this helps.
  • katy_trail
    katy_trail Posts: 1,992 Member
    self awareness is the first step, you're on your way :)


    not sure if it has been mentioned, but try to identify your triggers, and how you were feeling at the time,
    what was stressing you out? it's a way of rebelling or controling what only you can control when your
    like feels like chaos. if you can identify it, it will go a long way to figure out how to stop during and more importantly
    prevent it from happening. eventually we all have to view food as the fuel it is. some are more efficient than others,
    but it is energy for our muscles, organs, and to function, to live.
  • toutmonpossible
    toutmonpossible Posts: 1,580 Member
    I feel bad about wasting food by putting it in the trash, but I would rather have the cake in the trash can then sitting as fat in my body (because that is a REAL waste!!).

    Throwing out a few dollars worth of junk food made from overpriced ingredients versus having to lose the weight that food will put on? No contest.
  • Naywifey07
    Naywifey07 Posts: 74 Member
    Yes, logging is always a great thing whether you go over your calories or not. What helps me is to limit the stuff I buy for the house. Even though you may be on a diet (not your family) perhaps but by limiting the sweets is always a good thing. Or for myself, there are some sweets that my son and Wife buys but when I look at them I have to 2nd guess myself and occupy my time with something else. Trust me, it never always played out that way, but I practiced at it and I have gotton a whole lot better!! Feel free to add me:wink:
  • norcal_yogi
    norcal_yogi Posts: 675 Member
    drag yourself into the bathroom and brush your teeth -- or use mouthwash! it will help.
  • magerum
    magerum Posts: 12,589 Member
    Willpower is not very powerful. You should not rely on it to resist chronic challenges like overreating. Work on your environment and habits instead.

    I completely disagree. Willpower will get you to all your goals, fitness and otherwise. How do you expect to work on your environment and habits without willpower?

    RejectReality_zps3ae4005b.gif
  • toutmonpossible
    toutmonpossible Posts: 1,580 Member

    Willpower is not very powerful. You should not rely on it to resist chronic challenges like overreating. Work on your environment and habits instead.

    I want to get this tattooed somewhere.

    There are theories that will power actually is limited. So when we tap our resources for recurrent problems that we can deal with by other means we're wasting our own precious supply.
  • pinktoesjb
    pinktoesjb Posts: 302 Member
    I'm all for a treat once in a while but with stuff like this If you can't eat them in moderation, don't have them in the house at all it's the only way.

    I'm the same with fresh bread, I love it and will demolish a loaf in no time, with butter and jam or whatever too. So I don't buy bread any more.
  • purplestarburst
    purplestarburst Posts: 13
    I think of my binges as grown-up temper tantrums. All the emotions, the internal shouting match between the "good eater" and the "bad eater", the guilt, the anxiety - I try to realize that my brain has gone into a chemical overdrive, like a child's tantrum, and that I need to take a moment to let it all calm down - a time out. I go sit somewhere away from food, try not to reason with my stressed out brain, until I feel calmer and my stomach unclench. Then I clean something or go for a walk, something to help lift my self esteem and distract my hands.

    Good luck!

    I love your view on this! As well as your ticker image, ha, too funny.
  • TxHamJello
    TxHamJello Posts: 31
    How about - make smaller batches?
  • amelia_atlantic
    amelia_atlantic Posts: 926 Member
    I saw this on Pinterest and I've tried it.

    Every time you feel a binge coming on (or you've already started); count to 100 and take a sip of water in between in number.

    Also, change your surroundings. I find I binge in front of the tv. So I get up and do something else. Break the trance!
  • katy_trail
    katy_trail Posts: 1,992 Member

    Willpower is not very powerful. You should not rely on it to resist chronic challenges like overreating. Work on your environment and habits instead.

    I want to get this tattooed somewhere.

    There are theories that will power actually is limited. So when we tap our resources for recurrent problems that we can deal with by other means we're wasting our own precious supply.

    If i relied on will power alone i would have quit after a few days.
  • pzinzn
    pzinzn Posts: 8 Member
    As a trick for still getting the home-made cookies you like, maybe try making a batch of cookies, and freezing the dough. Then when you want a cookie, only bake one or two. If you still want more later, you'd have to take out the dough again, scrape off enough for the other cookie(s) and then wait for them to bake. The extra work and time is often enough of a deterrent for me.
  • eatcleanNtraindirty
    eatcleanNtraindirty Posts: 444 Member
    Stop. Have a glass of water and brush your teeth/mouth. I find that the aftertaste of delicious treats makes me want more.

    Yeah brush your teeth! That usually stops me. Or just look yourself in the mirror and slap yourself around a bit! You're perception is your reality... start using positive language when you speak as well as when you THINK! Think to yourself, "No I don't WANT anymore, I don't NEED anymore. This is it. I'm putting it away and going to go do XYZ around the house."
  • cailinlowe
    cailinlowe Posts: 161 Member
    its like an addiction. you need to have someone, like a "sponsor" that you can call when you start feeling like bingeing so that they can help talk you down.
  • newcs
    newcs Posts: 717 Member
    Some things that work for me (most of the time):

    Make a cup of tea. It keeps me busy for about 10min which can sometimes be enough to snap me out of it
    Log what I've eaten. Seeing it hit the red is a reality check and sometimes stops me.
    Drink a large glass of water. I'm not a huge fan of water but this usually makes me not really feel like eating after.
    Make sure I'm not going under on calories for multiple days. I've found this works ok for a day or two and anything more than that leads to a binge.
    Eat a really filling food instead. Popcorn is my go to. I put salt and spray a little olive oil on it and usually get sick of chewing before I eat any disastrous amount of calories.
    Go workout instead. Even if I go back to eating after, at least I burned some calories.
  • slim_photographer
    slim_photographer Posts: 310 Member
    by definition you can't stop a binge. If you would, then it wouldn't be a binge.
    You may have to adjust your expectations here. I don't think you can't have both, the baking and the restrain to not eat them all.
    We all have to give up on something for something greater. e.g. your health, a hard body, etc.

    If I was to tell you that if you gave up baking and cookies then your would have the body and the health you always wanted, what would you do?
    If you hesitate then learn to embrace the binges and the overweight associated with them.
    Once you start you won't be stopped so don't start, so don't make the cookies.
    If baking and eating cookies provide you with comfort, energy, satisfaction, a hobby, then think about this: can you find all of that in other activities, calorie burning activities maybe.
    I've been there many times. We all go through this but sometimes we have to ask the hard questions.
    I hope this tough love helps.
  • squatsandlipgloss
    squatsandlipgloss Posts: 595 Member
    Prevention is always better of course. I make sure I don't have *kitten* laying around. If I want to binge on apples and oranges, I won't feel so bad :P

    But when it did happen, I would start talking to myself, out loud. Tell myself to just stop, that I am being ridiculous. Helped for me.
  • Akimajuktuq
    Akimajuktuq Posts: 3,037 Member
    I had binge eating disorder and have discovered that it is a phsiological problem, not psychological. "Moderation" is not something that everyone can practice, but it sure sounds nice in theory. I choose not to moderate foods that make me sick, but eliminate them. It's the only way that works for me.

    You can stop your binge this instant, and from now on, by removing the carb heavy, processed food items. For awhile just eat healthy fat and protein and the need to binge will disappear. You may still "over-eat" for a few days out of habit/malnutrition, but your body will eventually stop pushing you to eat more because it will finally be getting the nutrients that it needs.

    My explanation is way over-simplified but it works.

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