Hi,

I want to change m mentality towards how long a binge has to go. For me, it is usual that I set a calorie limit once I have started bingeing ( a bit like a "planned" binge, only that I start unplanned). Mostly, it is either 3500 cal PLUS , means above my daily caloric goal or my TDEE. I then binge the whole day until I reach those 3500. Sometimes I add more, sometimes i will reach 7000 cal per day for bingeing. But it is usually these values that I rationalize for me like " oh then it is just half a kg more to lose again which can be done in a week if all goes well". And it seems to be some sort of large enough "allowance: to have the feeling to "enjoy" all the eating (which i mostly do not do as I staff it down and my anxiety and helplessness feelings creep up and I often end up feeling sick and totally stuffed and also not well because of the sugary or unnatural stuff I binge). On the one hand side, at least I have a limit or some sort of then which is good but on the other hand side I begin to question why this always has to go so far. Also, I not only binged one day, but several days in a row this week because i was so frustrated about weight gain etc...finally over the week, the weight leveled out a bit or stayed the same despite more binges and I realize that it is really anout calories in and out. Which makes me think that the binge amounts are also continuums and not set amounts, so that I could do me a lot of good by trying to stop the binges before 3500 cal PLUS. Or before several days at 3500cal PLUS. They are not that bad. One 3500 cal binge tracked does not do that much harm as in total 4 of them...and even 4 still "only" result in longer time I will have to lose weight.....................so why not stop before?
I really think it would be benefitial if I could see that there is some room in between my daily calorie goal and my TDEE and even my TDEE and 3500 above my calorie goal or even my TDEE and 3500 above my TDEE...as well as in between 1 day at 3500 PLUS and 4 days at 3500 PLUS (=14000 cal in total PLUS). So even if I would binge and end up a bit above my TDEE, e.g. 500 cal above my TDEE---> this would do MUCH LESS HARM on my overall weight loss goals!!!!!!!!!!!!!!!!!
So how to get there?? Do you have any advice? My first idea is to set my "binge" goal in case of a started binge to 500 cal above TDEE, which could be leveled out in one day and still is quite some amount. My next idea is to focus more on stopping the binge before the day ends, means get back on track with the next meal, whch would in turn also mean I had to stop the binge somehow before......maybe also with a "binge" goal like eating the binge up to 500 cal and then go on with the next planned meal of 200-300 cal or so. Depending on when in the day the binges start that could reduce the overall impact as well.....also I heard some people try to stick to one portion of their binge food if they feel they cannot resist the urge to binge by distracting themselves or surfing it. What do you think? What do you do? Do you have any strategies that could work?