About to Fall

I binge weekly. Helps to keep you from going crazy while dieting lol. Just don't over do it and stay within your calorie goals, or maybe fast the next day and you will be fine.

Add all the food you want to eat to your diary before you touch any of it.
Sometimes seeing all those calories will shock you out of your mood.

Well, for one thing, try to reduce a little of the pressure on yourself by not looking at things in such extremes. Binging does not make you a failure. This is a long process, one that lasts a lifetime in fact. You're not sitting an exam.

When I feel like that, I try to distract myself. I go for a walk, or a run, or have a bath, or read a book, or go and see a friend or whatever. I try to make myself calm because usually when I feel like that I have a heightened feeling of anxiety. Reducing the anxiety makes me feel more in control and reduces the urge to binge.

Check out urge surfing: http://www.aliceboyes.com/urge-surfing/ Just because you want to binge, doesn't mean you have to. You do have control over those feelings. It's not easy, but it gets easier with practice.

If all else fails, one tip I read once said to accept that you're going to overeat, and enjoy it. Don't just stuff food into your mouth, but sit down at a table, put the food on a plate. Eat slowly and enjoy the food. Looking at the food in front of you that you plan to eat can slow you down and make you stop long before you would have done otherwise. Try to be mindful about the process.

Longer term, look at the reasons why you want to binge. Binging is a very normal response to dieting, in fact going on a diet is a recognised cause of binge eating disorder. There are both physiological and psychological reasons for this. If you are prone to binging, then you would be best off keeping to as small a calorie deficit as possible. Don't try to cut out certain foods or food groups unless you have real medical or ethical reasons for doing so. Do everything you can not to feel restricted or "on a diet", because those feelings feed into the urge to binge.

Black and white thinking (thinking in extremes, perfectionism etc) is also a common feature of disordered eating, so if that's an issue, you might need to work on that. If you overeat one day, it doesn't make you a failure, you're just human. Stop trying to be perfect.

If this is something that happens regularly or is impacting on your general life/wellbeing, then I would really recommend getting professional help of some sort, whether your GP, or a therapist/counsellor.

I binge weekly. Helps to keep you from going crazy while dieting lol. Just don't over do it and stay within your calorie goals, or maybe fast the next day and you will be fine.

Adding compensatory behaviours to a binge? That's pretty much leading into bulimia. :indifferent:

If I get that hungry I allow myself to eat I just do my best to make it healthy. Doesnt always work but the key is to not beat yourself up over it. If you are constantly denying yourself things you love you will end up binging at some point. Just make sure you dont go way overboard and you dont do it every day. I love mexican food and ive had days where i sit down and eat a huge plate of nachos. Didnt fit into my plan for the day but hey they were good lol! I felt a little guilty but I just made sure I got up the next day got my workout in and ate healthy. We need to splurge once in a while to keep us sane. Try to focus more on your overall weekly intake and not so much on the day to day. Good luck

i did this the entire month of december!! i was eating mcdonalds & fraps and cookies and all the stuff I love really late at night! It was great..but had so many guilty feelings! I knew i had given up on myself and was falling back into my old habits so quick, and felt so ashamed that i came so far and back to step one again. I set a goal for myself that starting back on january 6th-when i returned back to work from winter break, that I would really buckle down. its worked for me so far. I still have those desires, but I remind myself that I am like a drug addict. If you really want to kick drugs-or smoking-you have to stop and never go back to it-becuase that will be the beginning of the end. So i tell myself the same logic. no binging, no cheat DAYS ( it takes me a week to get back on track after a cheat day)-just a moderate treat here and there, but stay commited. I kicked my smoking habit this way years ago-becuase i had a baby . i decided that i couldnt live that way for her sake. same with weight. im such a happier person when i eat right and work out-becuase my body feels good. I want to be the best mom i can be, and a nice pacient one at that!

This is what I'm talking about. A person should never feel bad about eating food.

Binge on some carrots 3 oz is only 35 calories and 1/8 cup of nuts. I did this yesterday and the day before, it helped.

Hi OP, I don't know you or your situation but it sounds like you might be dealing with something a little more serious than your typical "I feel like eating again" kind of binge. I don't want to assume, but you do sound kind of sad and desperate.

Are you in a place mentally where you can be OK with going a little bit over for the day? Could you make a small, nutritionally balanced plate of fruit, protein, and maybe a small amount of a treat like a few squares of dark chocolate? Plated up as if it were a meal, you could send yourself the mental cues that it's satisfying but FINITE. Eat what's on the plate and be done.

If not, I agree about finding a distraction, something that doesn't usually involve food. In my case that means NOT sitting down in front of the TV, that just prompts me to snack. Something physical or busy-with-the-hands.

Eat a little if you can, or walk away. You can do this! You are strong!

Be kind to yourself. You are human. We all have days like this

I binge weekly. Helps to keep you from going crazy while dieting lol. Just don't over do it and stay within your calorie goals, or maybe fast the next day and you will be fine.

Adding compensatory behaviours to a binge? That's pretty much leading into bulimia. :indifferent:

I am an intermittent faster. And, I bet I'm not anywhere near the bulimia crap you are talking about. I also don't bing for a whole week. Actually I don't really binge at all. But there isn't anything wrong with fasting.

I am too; I know there's nothing wrong with fasting. Fasting to make up for binge eating is a completely thing. Intermittent fasting is also not generally recommended for people with disordered eating (and no, I'm not making an ED diagnosis there, but uncontrollable binge eating is a disordered pattern of eating.)

ETA: and, like you say, you dont really binge. I really think the op is talking about a completely different thing.

Wow, IF is not even close to bulimia...

I'M THE SAME WAY TODAY FOR SOME REASON! HAHA.... perhaps it's the moon ... i want treats... I"m just chewing gum now because I know that in 2 hours I have a nice fish dinner to cook !!!!!!!!

I think you need to pinpoint how you got to this place and try to cut the cycle off.

IMO,for a lot of the people that find themselves binge eating, the cycle starts with over-restriction. This could be too few calories, imbalanced macros, or an obsession with cutting out "bad" foods. If you correct whatever the restriction is, you can break the binge-restriction cycle.

If you do binge, however, do not follow it with a restriction. Just start over fresh, and try to break the cycle.

Log it to see how much it would be...then either exercise enough to burn those calories or rationalize with yourself that it's not worth it. Write down a list of reasons why you're losing weight so you can visualize why it's not worth it. Drink water to help feel full. Find something low cal to eat, like some veggies or oatmeal, etc. so that at least you only go over a little. Distract yourself with something, a book, hobby, take a walk if that's possible, write a letter or call a friend, etc. Those are some quick thoughts.

I really believe exercising off calories from binge eating is a form of purging.

I binge weekly. Helps to keep you from going crazy while dieting lol. Just don't over do it and stay within your calorie goals, or maybe fast the next day and you will be fine.

Adding compensatory behaviours to a binge? That's pretty much leading into bulimia. :indifferent:

I am an intermittent faster. And, I bet I'm not anywhere near the bulimia crap you are talking about. I also don't bing for a whole week. Actually I don't really binge at all. But there isn't anything wrong with fasting.

I am too; I know there's nothing wrong with fasting. Fasting to make up for binge eating is a completely thing. Intermittent fasting is also not generally recommended for people with disordered eating (and no, I'm not making an ED diagnosis there, but uncontrollable binge eating is a disordered pattern of eating.)

ETA: and, like you say, you dont really binge. I really think the op is talking about a completely different thing.

Wow, IF is not even close to bulimia...

I can't tell if that comment is directed towards me or the other poster, but I am well aware that IF ≠ bulimia (like I mentioned, I practise IF; I'm not bulimic). Fasting to "make up for" a binge, however, is compensatory behaviour, and not remotely what IF is about. IF is really not recommended for people with eating disorders (again, not diagnosing the OP here).