Are you eating enough and getting enough protein and water? Do you wait a long time before you eat? Do you plan your meals? Or maybe, is something going on to set off emotional triggers to binge?

What kind of things are you binging on? No judgement just curious... If you feel like eating make it protein or veggies instead of foods that have little nutritional value. Plus protein and high fiber foods will help you fill up.

I have LOADS of suggestions.... because I am a binger, too! Here ya go.....

1) PROTEIN and FAT== these will fill you up. BUT sometimes I have found even when I eat them, I just add junk on top because for me, bingeing is not about physical hunger. I am going for a FEELING-- usually that food-coma kind of thing I get when I eat a lot of carbs.

2) If I am feeling "bingey" I see if I can put off eating for 15 minutes. Sometimes, I am able to distract myself and the urge passes. If not, when the 15 minutes is up, I ask myself if I can wait another 15 mins. If the answer is no, I eat- BUT just one serving of one thing. After that, the 15 minute clock starts again. This is helpful to me because it stops the momentum of jumping from one thing to the next (well I ate the chips so I might as well eat cookies now...blah blah blah).

3) If I am not in crisis, I ask myself what it is I really want. Do I want food, or am I sad? Or tired? (fatigue is a BIG ONE for me- when I get tired- either physically or emotionally, I want to EAT-- and not good food--junk food). Is food going to solve how I am feeling? Sometimes this is super helpful-- other times I am too overwhelmed and just say "eff it" and eat anyway.

4) If I choose to binge eat, I make EVERY EFFORT to NOT BEAT MYSELF UP. This only fuels the bingeing cycle. I do not restrict food. I do not berate myself. I do not say hurtful things to myself. I give myself compassion and understanding- just like I would if my daughter or best freind came to me and said they binged. I make every effort to understand that overeating/bingeing MAKES SENSE in my world-- it serves a purpose. If it didn't serve a purpose, I wouldn't do it. Obviously, the goal is to eventually find other ways to have that purpose served, but in the mean time I acknowledge I am doing the very best I can and it IS good enough.

5) I look for ways my life is out of balance. Am I saying "yes" to people when I want to say "no"? Am I working too much? Am I getting adequate rest? Amd I taking the time to meditate each day? Am I getting the regular exercise I need? For me, bingeing is sometimes a sign that things are out of whack.

6) Am I feeling like my diet/way of eating is more of a "life sentence" than a lifestyle? If yes, are there changes I can make, things I can add that would help me feel good about it? Sometimes bingeing has been my response to a diet that is too restrictive.

Ok.... so there are my suggestions. Hope something in this list is helpful to you. Above all else-- PLEASE be kind to yourself. You are trying and you are good enough right this second- just as you are.

Thaeda is so wise.

Yes, Thaeda is our wise one! New name, Mrs. Owl.

I have been bingey a lot in the afternoon or evening. I have that afternoon snack and want more. So I wait, it should be time to drink water, then I eat again. Sometimes, repeat.

For the most part, the one thing that really helps me is to NOT keep the bad foods in my house. I am stocked full of bariatric safe food, but I do have some snacks that border healthy/not healthy for my kids. (Think fiber one granola bars over quaker oats...fiver one 90 cal brownies, which thankfully insplit with one kid and didn't care for...). When I get snacky, I still track it. Sometimes it pushes me over calories, sometimes it doesn't. I try not to beat myself up and go to the next day. I can't bring ice cream into the house, as I know I'll have a hard time portioning. But, I have had froyo a few times, and ice cream twice out with my family. I always opt for no sugar added, low fat, etc...and top with nothing or fruit. It's a controlled portion, and I'm happy. Not sure where the bingeing is happening, but can you remove the trigger foods?

Also, drink more. If you feel that way, drink water. We often confuse thirst and hunger. You might be thirst, but satisfying it with old treats. And NOT satisfying it because you're really thirsty.

And other said it, but always protein first!

Good luck. It's a part of the lifestyle change we have to make mentally that surgery won't fix.

capecodgirl50 wrote: »

concerned also about calcium - the tablets I am supposed to take are huge and I have to take two three times a day. any suggestions on that.

That is the one suppliment that was increased after my sleeve. I have to take 4 a day, but because my multi vitamin has iron and iron binds the calcium and won't let the body absorb it, I have to wait at least 2 hours before taking the calcium and then take them about an hour apart as the body won't absorb that much calcium at once. My solution is to have a bottle of the calcium on my desk at work, place 4 tablets on the dest and start taking them at about 10 AM. As long as they are all gone by the end of the day I'm good. On the weekends I tend to forget them, not sitting at a desk all day, so I take them as I remember, usually about 1/2 of what I'm supposed to. Not perfect but better than nothing.