BINGE EATING!

You are most likely bingeing because you have no self control and/or you're depriving yourself of 'treats'.

1. Don't keep anything in the house that will cause you to binge. You clearly have an issue with chocolate - limit the amount you keep in the house. I allow myself chocolate as and when I want it, as long as I stick within my calories and macros. Weigh out a portion and put the rest of the bar away. Eat your portion and be satisfied. If a large bar of chocolate is sitting in front of you, chances are you're going to want to eat it all.

2. Adjust your meal size and frequency to help keep hunger and cravings at bay. If you know you're most likely to binge after dinner, have a larger meal and make sure you load it with protein and some fat for satiety. I find a good balanced meal, which keeps me full, is turkey/chicken breast steak with sweet potato mash and a ton of veg.

3. Allow one treat meal every week or 2. I find that if I allow myself a blowout once a week (usually a takeaway, or meal out) it keeps me focussed for the week and stops me bingeing as I am satisfying my cravings from the week. There is usually one thing that I really want each week, that could be a large bag of pick 'n' mix at the cinema, chinese takeaway, pizza, etc. and I allow myself to eat it on one day. If you deny your body what it is craving for too long, chances are you're going to binge.

*This is all from my personal experiences and what works best for me. I am in no way claiming to be some sort of scientist or saying it will work for you - just providing some information on what works for me and my body.

I eat about every 3 hours, so its not a big cap between meals. I find that has help me a lot. But at the same time you need to find control. Instead of eating those biscuits, chocolate etc, switch them for more healthier options.

I do this but while I am at work. I plan out my food, bring everything into work and ensure it is all healthy. If I'm not careful i scarf it all down before lunch then go devour the tuck shop. It's not cravings for the food it is boredom an tiredness. Perhaps I should not eat at my desk, I realise this logically but I don't follow through which is quite tiresome.

What @ lamps1303 said is the best advice. Nothing other than portion control, portion control, portion control. Oh and log everything even when you over eat. Seeing all the calories you really eat may help. I closed my food diary for awhile until I got my eating under control. That may help also if you feel embarrassed by it. Also opening it to the public could also help. Just a few suggestions. What works for one person may not work for another.

I've been a binge eater for many years. Lately I haven't even wanted to binge. I eat every 3 hours or so. I log every bite that I eat. Seeing the numbers make it less likely that I will binge.

I've been working out in the morning since I've had a slight schedule change but when I was working out in the evening, I would take along a protein shake or protein bar to eat on the way home from the gym. By the time I got home to make dinner (this is the worst time for me, too. The food is there, I'm there, I can smell the food cooking, etc.) the edge was taken off my hunger.

Water does not work for me, it just makes me feel sloshy and slightly nauseous. If you work out at home, add a protein shake or bar to your calorie count, sip or nibble on it while you're preparing your meal, or fix some crudites and hummus, a small amount of popcorn, something like that to nibble on while you're waiting for dinner. If you work out at a gym, bring something to nibble/drink on the way home. Just be sure to log it. It might help.

:flowerforyou:

what if you binge eat because you're depressed, lonely, feel completely superfluous and know eating fills up some time?

Binge eater here, I even went and got help by professionals. Some goals they had for us....

1. Eat 6 meals a day; 3-5 hours apart and plan ahead. 3 meals and 2 snacks. Have a protein and produce at each meal and snack s should just be one protein and a produce. However when starting out just stick to your times, have what ever you want but practice delaying urges to your set time (times can change day to day- you set them early in the morning). If you slip up, ok, just pick up at your next eating time. The point is to end the binge restrict cycle.

2. Eat mindfully: No more eating on the couch in front of the TV.

3. Log, Log, LOG. This has been proven from effective long term weight lose. The didn't have us log calories even just what we ate when we ate and note urges and intensities. They even have us daily weighing (not every one can or should do this) now it just feels like data to me.

Also It is not about will power

So much more but I got to get to work.

I'm newer to MFP forums, it would be great to have some friends, add me if you'd like too.

Eating is okay it's what your eating that is the problem. It's okay to have a "treat" every once and while, but stay clear of binging on sweets. Try loading up on veggies and protein. Protein will help you feel full so it may help you to stay away from the binge eating. Plain greek yogurt topped with fruit is a sweeter option and may help if you are craving sweets and is better then chocolate. Or buy some 90%-100% cocoa chocolate and have a piece with some almonds, tastes a bit like chocolate bar and not as bad for you. When you are hungry for snacking munch on some veggies - carrots, celery, cucumbers, cauliflower all crispy veggies that give you a some crunch if you were to be craving chips. And add in some protein - chicken fish. Good luck!

to prevent my binge eating instead of eating my normal calorie intake i bump it up 500 cals more
normal intake:1850 +extra>500=2350 basically just eating as much as i burned total for the day which is normally 2390-2590 max
its better to bump up the cals a bit then to binge and eat about 3800+ calories its a big difference and water does not help me either i can be walking around with a bubble belly from so much water it still does'nt work .. to sustain hunger.. brushing my teeth does not help at all gum on the other hand can help i eat about 5 peices somedays and it really helps its sweet and chewy maybe you just want a taste of something in your mouth not an actual meal also

what if you binge eat because you're depressed, lonely, feel completely superfluous and know eating fills up some time?

Been there myself. I beat it with exercise. Want to eat because you feel crap? Put on trainers, go for a short jog, jog for long enough to get your endorphins up and come home feeling a lot better about yourself. Size etc is no excuse, I'm 237lbs and over 30%bf, am recovering from an ankle injury and I can do it.
Regular exercise makes me feel awesome, even though I'm still a big fat tub of lard I've regained so much confidence because I'm doing something about it.
Take the stuff out of your house you tend to binge on, leave a little bit of it so you can still satisfy cravings and get out into the open. You can totally do it, you're not superfluous, you matter as much as anyone else.

I live in a terrible neighbourhood. Jogging is not something i feel comfortable doing.

Then go elsewhere to do it if you can. Stepping out of your comfort zone can be pretty liberating, you end up realising that really there was nothing to worry about in the first place. Or, look up some at home exercise routines on youtube that will get your heart rate up and get you sweating.

I lived in a ****ty neighbourhood at uni to start with so I get what you mean but I just to walk elsewhere to do outdoor stuff.