overcoming binge eating

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  • psychonurse00
    psychonurse00 Posts: 12 Member
    @jeharrell13 Thanks! I will try that
  • cjsacto
    cjsacto Posts: 1,421 Member
    You may find OA (Overeaters Anonymous) helpful. There are so many who struggle with this. There's an active group here. http://community.myfitnesspal.com/en/group/101992-overeaters-anonymous
  • Rosie943
    Rosie943 Posts: 3 Member
    We can support each other! I'm celebrating each small victory, every day I go binge free is one day more!
  • jessicaliong1
    jessicaliong1 Posts: 24 Member
    Thank you for everyone's support and encouragement! We shall get through this together:) Though I still have temptation to binge everyday, especially when I am under stress or pressure. However, I would always stir myself to think away from bingeing. It is so hard, and it gets more difficult day by day. But, I think that we should not let those binge eating guilt trip us. Though we might binge some days, treat it as a slip up or a treat and then resume again the next day. Do not let one binge bother you and make yourself hate yourself and lock yourself in a room.

    I am trying to muster up courage to get out more often, to meet friends and go to classes (yes, I have skipped tons of classes because of my binge eating and feeling guilty and sick of myself). It is difficult and some days, I will make excuses not to go and will often feel pressurized when I know I have to go. But, I am starting to go out to feel normal. But I would like to learn how to enjoy myself outside too. Slowly.

    @Rosie943 Yeap:) I like to see that I go binge free by another day. And even if I have temptation to do it today, I will be like just don't binge today, and binge tomorrow. And I will restrain myself today for tomorrow, and I will do it again the next day, saying that I am able to not binge the other day, so is possible for now too. We can do it:D
  • Dinotopian
    Dinotopian Posts: 5 Member
    I have struggled with this my whole life. I feel your pain! Looks like a lot of us do. What gets me down is when I feel like a failure from setting unattainable expectations and focus on long term goals too much. Break it down and set yourself up for frequent successes. It's all about the short game. Try a reward system, not food of course, with short goals to get you going. You got to 6 days that's fantastic. So make it a weekly thing. Each 7days clean earns you...something. I am a sucker for a pedicure so that works for me. Do whatever you love, but don't get to do often enough. It's worth a try. :)

    And remember...progress, not perfection.
  • Dinotopian
    Dinotopian Posts: 5 Member
    I have struggled with this my whole life. I feel your pain! Looks like a lot of us do. What gets me down is when I feel like a failure from setting unattainable expectations and focus on long term goals too much. Break it down and set yourself up for success in the short
  • Allterrain_Lady
    Allterrain_Lady Posts: 421 Member
    A few tips that help me to not binge, maybe they can be helpful to you.

    - Acknowledge the triggers. Mine are boredom and emotionnal pain. When I'm bored out of my mind or in a bad place in my life, chocolate candies are the only thing I can think about. it's really hard to get over it but it's doable.
    Knowing what triggers the binge allows you to stay in control. It's never about food. Something else is going on. Take a few minutes to really understand what's happening. Are you upset? Sad? Bored? And then deal with the real issue. That's how binges are cured.

    - Do something. Anything. A phone call, a movie, a walk, write an email, look at the success stories here... If you
    can postpone the start of the binge for 15 minutes, you most likely won't do it.

    - Always acknowledge the binge. Count the calories you've ate and log them. It will put things into perspective.

    - If hunger is not the problem, then food is not the solution. Remember that.

    - Take a few minutes to convert what you want to eat into the amount of exercise needed to get rid of it. 1 hour and a half on the treadmill for some Nutella?! Don't think so!

    - Don't think about any food as "bad". Human beings are twisted. If it's forbidden, you'll want it. It takes time but you can learn to enjoy a bite or two of what you like then move on.

    - If it fits your calories allowance, you don't need to beat yourself up for having it.

    - Drink some water. Sometimes, we're only thirsty and think we're hungry.

    - There's a big difference between binges, slip ups and treats. Binges are emotionnal, the food only is the symptom. Slip ups will happen because life happens (Birthday party, drinks with friends and so on). Log it and move on. Treats are crucial to a healthy diet, on a regular basis. Because this has to be a lifetime thing. Iclude them into your calories allowance.
    I do the 80/20. 80% of my daily calories are healthy, useful, good-for-you calories. 20% (330 calories) are pure treat (chocolate, ice cream, cheese... You name it)

    This is all I can think about so far. Hope it helps.
    And congrats on the 7 days binge-free!

    Vanessa
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