How do you stop mid-binge?

Jessyd76
Jessyd76 Posts: 539 Member
edited November 24 in Motivation and Support
How do you catch yourself in the midst of it and STOP? When I'm in the middle of all that emotional drama, I don't really notice how much or what I'm eating - it's almost unconscious. Got any tips to make yourself 'come to' and snap out of it?

While I'm having a great week and I'm totally on plan, binges are what have been derailing my progress for the past few months. Just feel like if I can get some good strategies to put in place to minimize them, maybe I can stop sabotaging all the good things I'm doing.

Replies

  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    Self talk can help. I look at the calories, imagine how I know will feel later. Coach myself at every bite. Review the weeks calories and what is left/ how far to go. Remind myself how proud I am of myself when I do what's best in the long run and not "right now:" I guess I kinda nag/support myself out of it. lol Most of the time it works and when it doesn't, I forgive myself, make up for it when possible and keep at it. Because it's like training, it gets easier for me the more I have that dialog with myself. I don't overdo it NEARLY as much as I use to. It can get better! You can do it!
  • girlwithcurls2
    girlwithcurls2 Posts: 2,282 Member
    ^
    |
    |
    | This. I found myself doing this too. What I started doing was asking myself about EVERYTHING I was eating. That way, I didn't get into a binge of Fritos and wonder how come I could see the bottom of the bag... If I am aware of everything I am eating and why, I am much less likely to go overboard on crap. I still eat the crap, just not nearly as much of it :blush:
  • urloved33
    urloved33 Posts: 3,323 Member
    :D
    put down the dingdong and back away w your hands in the air....very very slowly
  • HIIT_MAN
    HIIT_MAN Posts: 31 Member
    Try to keep your goals family friends yourself ever present in your mind slip ups are so bad but to many cancel all the hard work. Mind over matter is the secret but I know, easier said then done. Good luck and feel free to add me folks :)
  • HIIT_MAN
    HIIT_MAN Posts: 31 Member
    HIIT_MAN wrote: »
    Try to keep your goals family friends yourself ever present in your mind slip ups are so bad but to many cancel all the hard work. Mind over matter is the secret but I know, easier said then done. Good luck and feel free to add me folks :)

    **slip up are NOT so bad
  • Jessyd76
    Jessyd76 Posts: 539 Member
    Thanks folks! I appreciate the responses. Just trying to do things differently this time around!
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    Don't keep trigger in house if you g9 around searching you know you are in that mode. Yep I can't keep chocolate in the house or ice cream. And if I am eating outside my planned meals I know that is not a good thing its boredom or stress eating so I busy myself with organization or cleaning and then I don't think on food.
  • Barbs2222
    Barbs2222 Posts: 433 Member
    Brush your teeth. Those two minutes change everything.
  • desiresdestiny
    desiresdestiny Posts: 175 Member
    I make a list of what I can remember I've eaten and then self talk to stop myself...
  • jrtorres123
    jrtorres123 Posts: 4 Member
    Remembering that the first bite is the best bite you'll have and no other bite will taste as good. This helps make you really conscious of the fact that something is actually being eaten...that you are really putting food in your mouth. When that happens, you come back to the present moment and you are able to be more objective.
    Try it with all your foods or just with those stressed out moments...it may just help!
  • dangerouscurvs
    dangerouscurvs Posts: 56 Member
    IILikeToMoveItMoveIt wrote: »
    Self talk can help. I look at the calories, imagine how I know will feel later. Coach myself at every bite. Review the weeks calories and what is left/ how far to go. Remind myself how proud I am of myself when I do what's best in the long run and not "right now:" I guess I kinda nag/support myself out of it. lol Most of the time it works and when it doesn't, I forgive myself, make up for it when possible and keep at it. Because it's like training, it gets easier for me the more I have that dialog with myself. I don't overdo it NEARLY as much as I use to. It can get better! You can do it!

    Exactly.... I coach myself...what am I doing? Am I hungry? Have I logged my food for today....if so, have I drank enough water? *drink a full bottle of water* wait a few mins and see.....Tuesday night income across cookie dough.....I wanted it badly...I told myself that I'd had a stressful day, remember how it use to make me feel better....in sat there and stared at it for a while... ate a few small bites( mostly chocolate chips) then I reached out to some friends on Facebook because I was alone in the house....(I am horrible about private binging)and they reminded me about how far I've come and how hard I've worked...and when I brought my mind around to to think about how I felt, I realised it didn't make me feel good...my tummy was upset... and my head hurt a bit. Doin put it in the trash, put on my shoes and went for a walk!! And I felt so much better and amazingly proud of myself.... B)
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Drop it in poo? ;)

    Stop, push it away. Then take the time to really think if that's what you really want to do. There's always that "happy" eating time, then the "sad" after eating time.
    It takes time to change habitual behavior, but if you try more to be consistent with it, you'll adapt.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • Geege29
    Geege29 Posts: 13 Member
    Throw it all away immediately, drink a glass of water, brush your teeth, then take a shower, shave your legs, use a face mask, deep condition your hair, it works for me.
  • morning_joy
    morning_joy Posts: 1,064 Member
    I try to eat mindfully. Ok. I am craving something. Really craving it. I get a piece but instead of shoving it in my mouth barely tasting it or pausing to breath I now savor that bite. I chew it. I taste it. I have another. What I find is 9 times out of 10 the craving is over by the third bite. I realize it is too sweet, to greasy, to processed. Somehow it just doesn't fit with the food I enjoy anymore. And drink lots of water!!
This discussion has been closed.

Categories