Curbing Cravings/Binging

For me, it's all things in moderation. I love chocolate so it is incorporated in my diet. Typically I save the chocolate (1 Ghiradelli dark square) for the end of the day. That way I know I have it to look forward to.

The reason for moderation (for me) is that I've done elimination diets in the past. BUT when I reached my goal weight, I gained it back. Why? Because my elimination diet was not a lifestyle change. I need to moderate the amount of candy (substitute....cookies, cake, ice cream).....I eat. Because I won't give that up forever.

i am not a moderation type person. if i eat a little, i will eat the whole thing, so i can't have any. i just stay away from it all.

I don't know. The only thing that pops into my mind is having/practicing willpower.

Are you getting enough protein? When I don't, I don't feel satisfied so want to keep eating.

As I've reduced simple carbs and increased protein, veggies, and exercise, my sugar cravings have disappeared (except briefly premenstrually.)

Yoga has been a tremendous help in eliminating emotional eating.

https://www.psychologytoday.com/blog/the-science-willpower/201007/how-yoga-can-help-end-binge-eating

...According to Juliano, yoga gives people the skills to stay with what they are feeling, rather than turning to food to escape. People who are obese or suffering from eating disorders have a tendency to dissociate from their bodies -- to choose not to feel what they are feeling when they are angry, anxious, or sad. Often, they turn to food to numb themselves. "There's this sense that I have to feel better right now, " Juliano says. "There is a complete intolerance of what is happening right now." This need to escape unpleasant feelings triggers a binge.

When you eat to escape what you are feeling, you lose touch with the experience of eating, as well. This is one reason binges can spiral out of control. "You have no understanding that you are full, way past full, into uncomfortable, because you're so out of it," Juliano explains. "You have no connection to what you're eating. You're eating a pint of ice cream and can't even taste it. Or you go to make yourself some toast and before you know it, half the loaf is gone."

Mindful yoga directly challenges the habit of dissociating from your body and your present-moment experience. "The whole point of yoga is to stay connected to your body. You learn it through practice, through breathing, and through breathing through the sensations."...

Water REALLY helps me. If I think I'm still hungry after I just ate (Usually the start of a binge for me) I drink a full glass of water and re evaluate if I'm still hungry in 30 minutes... 9 times out of 10 I'm usually just thirsty.

CostaRica120 wrote: »

I agree with the above comment about protein. I feel like this is the number one thing that has helped me reduce my cravings/desire to binge. I don't really believe in relying on willpower for weightloss. That's just fighting ourselves and I think it's more helpful to get your body on your side. I believe that a binge is generally a nearly inevitable consequence of restricting (different from eating at a deficit). A nourished body won't crave nearly as much. If I'm doing a good job of getting healthy food and a good dose of protein, I don't need to battle the cravings (I never win that one).

What have you found as the best food or supplement to hit your protein goals for the day?

jbgrace76 wrote: »

Ironmaiden4life wrote: »

IFFYM/Flexible dieting is a very popular and effective diet protocol for people dealing with eating disorders and disordered eating behavior. I can personally attest to how good it is.

Is IFFYM simply a focus on your consumption of protein, carbs, and fats?

If It Fits Your Macros.....yes, it's simply focusing on consumption of protein, carbs, and fats.

I won' be sugar free, or snack free, or chocolate free for the rest of my life. I need to log these things and figure out how to keep them in balance.

chismmegan wrote: »

Sparkling water sometimes helps me. You can also get chocolate rice cakes (60 cal) or I usually drink 8 oz of dark chocolate almond milk (100 cal). Tastes like liquid brownies!

almond milk especially chocolate is wonderful