Who did overcome binge eating and how?

Two things helped me a lot. 1) I stopped buying snack food that I eat too much of. You shouldn't have to cut out certain foods to lose weight in general, but anything you have a tendency to binge on should be banished for right now. 2) I bring my phone with me into the kitchen when I get a snack. Before I eat it, I log it in MFP. Will this snack mess up my day? If yes, I delete the entry and put it away. If not, I will measure the reasonable serving I should be eating, put it in a container like a cup or bowl, then I leave the kitchen and eat what I measured.

You should be able to eventually re-include the foods you binge on by following #2 to a tee. Follow #1 while you adjust to following #2.

by not setting a massive deficit

There are some trigger foods that can only come into my house one serving at a time.

Binge eating, my opinion, is not something that you "overcome". You fight it every day, and it gets easier. The urge is always there, though - for me.

If I have a strong craving for something, I go out and have it in a single serving. This usually takes care of the craving, and I don't have a huge bag of chips, gallon of ice cream or box of cookies in the house.

I had to stop forbidding myself from eating certain foods. The more I told myself I want allowed to eat something, the more I would think about eating it. And once I caved, I would eat MASSIVE quantities of it. By allowing myself to eat anything, as long as it fits into my day, I'm not so tempted to just keep eating.

I also quit smoking and started vaping. I buy e-juice in flavors I'm most likely to binge on. If the temptation does hit me hard and I can't satisfy it by eating it in moderation, I vape it instead. Not saying this is the answer for everybody, but it's what works for me

*Wasn't, not want. My phone won't let me edit my post and that's gonna drive me crazy!

My first step was learning when a binge was coming on and not zoning out during it. My next step was to talk to my doctor because my bingeing was emotional and not just because it tasted good. Trust me, I've eating some pretty bad things.

MrsBurghart is right: if you don't get to the bottom of the "Why?", then the "How" will be a lot more challenging.
I binge ate for about 8 years, from around 11 to 19. I would eat entire sleeves of cookies, full pre-made pie crusts, massive amounts of cheese, bread, and leftovers. It was embarrassing and though I would understandably be blamed for food disappearing, I never received any intervention from family to see WHY I was doing it, and I didn't know myself. At 19 I started having gallbladder problems and had to start confronting my eating habits. Following a lot of trial and error, personal honesty, and introspection, I realized most of my triggers for binge eating were emotional. I felt bored, I felt lonely, I felt upset, I felt anxious...so I ate and ate until I physically couldn't. If you're able to, I would strongly suggest seeking the support of a therapist who is familiar with eating disorders who can help navigate this process, as they can help identify common reasons and suggest healthy replacement coping skills and behaviors.

Once I figured out my triggers for binging, I was able to work in behaviors I could practice instead of/to prevent binging. For me, that includes exploring my feelings before I reach for food, and ask myself why I'm eating something. I try to keep purpose involved, like needing specific nutrients. If I can't come up with something except my feelings, I give it at least 15 minutes and use another coping skill for those feelings. I portion out everything and always consider my remaining calorie budget before having a second serving. I try to think of my calorie budget like I would my checking account - log transactions, avoid overdrafting, and consider how else that "money" could be better spent. It also included developing better coping skills. Now when I'm bored I find something not involving food to do, especially something that it's hard to eat while doing. When I'm sad or anxious, I talk to someone and process out the urge to eat when I don't need to or listen to a relaxing song. I also avoid keeping foods that I have difficulty moderating in the house, and will limit having them to single portions when out and about, such as pretzels. I'd recommend looking in to self-care plans and creating one for yourself to use when you feel a binge might be on the horizon.

I haven't binged like I used to in years, though I'll be honest and say that the thought process that can lead to binging is still there. I'm much more uncomfortable feeling full than I used to be, which helps. The mental health community has acknowledged the parallells between disordered eating and addictions, so it's no surprise that tendencies will remain. It is still pretty common for me to think "I want to eat (more/ridiculous portion/everything)" when stressed out or upset, but I've developed better tools and practices which help nip it in the bud. I hope the suggestions in this thread can help you take the first step.

Tatarataa wrote: »

I am looking for tips and advice how to overcome my binge eating, please. I am also already member of the group but was thinking that maybe some people here around also have a history of binge eating that they overcame...

The only thing that works for me is getting rid of the foods I binge on or at least just getting them in small quantities when I have them. I have gone up and down in weight because of going back and forth and trying to just control foods I have a problem controlling and it never works for me.

I really (really really) like cheddar sour cream ruffles. I very rarely buy them anymore because I know I will eat all of them in the bag. When I do get them, I get a small bag and eat them with my whole family 6 of us - so they go fast and I am not tempted to eat the whole bag by myself.

I love to eat a big dinner. I sleep better and feel less hungry the next day. I don't like eating like a bird all day and never feeling full. So usually during the week I fast during the day, eat a smallish late lunch, and a huge dinner. I binge way less doing this. I think it's similar to or a form of intermittent fasting.

tibby531 wrote: »

nosebag1212 wrote: »

by not setting a massive deficit

Queenmunchy wrote: »

I used to binge on low calorie vegetables, egg whites, and whatever I had in my house (not much). I stopped binging when I stopped starving myself all day.

these. I stopped a lot of my "binging" (which was more like a refeed for my poor, deprived body) when I upped my calories to a sustainable amount. now I just have to be aware of "mindless eating." it requires some thought, but, I think I'm worth it.

yup, smaller deficit and I also started doing higher intensity workouts so now I eat a lot of food and still lose. I still have my moments but now that I am properly fed it rarely happens. I also keep trigger foods out of the house.

I recently discovered that binge eating is a real thing. Often times, I eat so much that I get to the point where I'm completely stuffed and my stomach would hurt. I didn't know what "full" was, until recently..

I first binged on fruits and veggies - as much as I want, when I wanted. If you're binging on just veggies alone, you can't really have that many calories, but it will still fill the empty space in your stomach. I then started to eat my food slowly - chewing 15 times before swallowing, and drinking water in between bites. Also, drink a lot of water before you start eating.

I'm currently using the Eat to Live diet now. Not sure how it'll turn out, but my weight is dropping by 2 lbs a day while eating as much as I want. Currently weighing in at 148 lbs 5'6". Was 205 lbs prior.