How do you intercept a binge?

I've found that the urge to binge has gone away since I've 1) cut out processed foods and 2) cut down on my carb consumption. Now I don't have those cravings/urges anymore.

However, the urge to eat something sweet hits me if I've had alcohol. And I won't just stop at one (sweet treat). So I have to be VERY mindful of that. If I start, I don't stop til I am totally stuffed or feel gross. Luckily, that happens rarely, and also, since I'm aware of it, I try to THINK about everything that goes into my mouth, and ask myself if I'm truly hungry, or if I really need this.

Often another glass of wine/beer will make that urge go away, so for me that's the lesser of the 2 evils (another glass of wine vs. several pieces of cake, for ex).

I love the suggestion of the post-it notes!

Here's some of what I do:

Don't buy anything "binge-worthy". If there's no food you want to binge on around, you're less likely to binge. I have to do this with ice cream and too much chocolate (keep very small amount in the house).

Do the distraction method as suggested. Drink some water or a light calorie drink instead.

Think about why you want to binge. What feelings are coming up at that moment? Face those feelings.

Ask yourself if you REALLY want to put the binge food in your MFP diary (hold yourself accountable).

Ask yourself if you're actually going to enjoy the food if you're not hungry for it (I don't like wasting my sweet tooth items!).

Brush your teeth. Seriously, freshly brushed teeth make you less likely to eat.

did you have a good meal with protein before the urge?
did you eat your 3 meals and planned snacks prior to the urge to binge?

If I eat according to my plan I am not even thinking of food until the snack time I have planned.

Here is a suggestion...a cup of UNSWEETENED chocolate Almond Breeze milk, a container of frozen vanilla yogurt. (toss a bunch in the freezer for frappes) blend until smooth...add coconut extract 1/4 tsp if you want that flavor for the almond joy kind of taste.
Add a tsp or so of UNSWEETENED hershey cocoa powder to make it even more chocolatey

If you use the 6oz yougurt it makes it thick and frosty. About 120 cals.

Sip slowly it gives you brain freeze! LOL

Get out of the house!

This is what I try to do. It doesn't always work, but it's better than nothing! I tend to get binge-y in the evenings, around 10pm (I eat dinner between 7-8pm). Luckily, my boyfriend and I have taken up late night walks. Therefore, right when the binge-ies hit ("I want ice cream!") I'm shuffling out the door. The ice cream's far out of reach for the next hour. Then, when I get back, if I still REALLY, REALLY want that ice cream, I've burned the calories to eat it!


(About three nights ago, I had an almost PAINFUL craving for pie. A whole pie. Luckily there was none in the house. I'm not a sweet tooth person generally [although I have a sore spot for ice cream] but this craving hit really, really hard. What I did was grab one small (less to 1x1 inch) square of fudge from the freezer and slowly nibbled on that while I cooked myself real food. Sweet craving solved, and hunger taken care of by something nutritious. And no pie involved!)

I didn't read the other responses, so I'm not sure if anyone recommended this...but something that helps me is, before I take the first bite, I've PROMISED myself I will do something active. Go for a walk, take the dog around the corner, go do my 15 minute ab ripper from p90x, or heck, go for a full-on run! The point isn't to mitigate the binge calories, not at all...its about the mindset. I always feel better about myself, and my body, and how truly amazing it is that I have my health. I just think putting something in the way of binging really helps. In the past, I tried journaling, or showering, or painting my nails, things like that. But, nothing really helped as much as getting active did. Just puts me in a different mind set. Good luck! Make a promise to yourself to do SOMETHING before the first bite!

I drink of glass of water then pop a gum in my mouth

Two weeks ago I went to Sam's Club and bought a big box of Fiber One 90 bars. That very night I decided to have one and at the end of the evening I had consumed ELEVEN out of the box of 20. I just couldn't fight it......so ashamed and disappointed in myself!

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I have just put a magnet on the door of the fridge saying "step away from the fridge, fatty!"

I love it! ROTFL :laugh:

I have come to realize that most of the time when I binge I am tired, so I will try to take a nap if at all possible. Otherwise I try to keep healthy snacks in the house....those darn Salsa Verde Doritos still get me every now and then though! (they are for my husband's lunches) :sad:

Two weeks ago I went to Sam's Club and bought a big box of Fiber One 90 bars. That very night I decided to have one and at the end of the evening I had consumed ELEVEN out of the box of 20. I just couldn't fight it......so ashamed and disappointed in myself!

forget about being ashamed and disappointed, i bet your digestive system hated you! lol

i drink as much water as i can without feeling sick & then do something that will keep me busy for atleast 15 mins.....if i still feel the need to binge after that atleast the huge amount of water i just drank will prevent me from getting that much down

Make sure you have healthy snacks that will not sabotage your day. If you have unhealthy snacks in the house you will eat them. If possible get them out. If they are not there you can't eat them. If you have good healthy things to eat you can let go of the guilt.
Hummus, Whole Wheat Crackers, Low fat Cheese, Cut Veggies, Egg Whites for quick omelets, Graham Crackers, Fat Free pudding, Low Sugar Whole grain cereals. Stick to portion. Maybe leave yourself some calories for the end of the day so you can have a snack without feeling guilt.