Being A Binge Eater

Jessica I'm so sorry to hear about your challenges with food. I'm not sure how to help you, perhaps you can keep a journal and maybe when that feeling starts to hit you, you can right about it instead of eating.

1. are there certain foods that trigger a binge? get rid of those completely.
2. is it a certain mindset (i.e. depression, anxiety, boredom)? this will take time to undo...a lot of time, but start by being mindful of your state of mind before you binge. write it down in a journal. after a while, you'll figure out a pattern, then can start using techniques to get out of that mindset, or distract yourself just long enough to get over the binge (like go out for a walk, get out of your current location, etc.)
3. are you able to restrict your binges to one day a week or two days a week for example? If so, try to do that. In order to be successful the other days, you'll have to have ready to eat food that's relatively low in calories: chicken thighs/breasts, crunchy veggies, whatever you like. prioritize high protein and high fiber foods.
4. take up walking or any light exercise that you can do 2-3x a week, or everyday if possible.
5. read the MFP stickies and use your time to browse through the threads on here to gain knowledge about implementing a sustainable long term diet. feel free to message people if you have questions.

take any one of the above steps. you don't have to do them all at once. once you see success, you'll be motivated to add additional steps. a big part of this journey will be self-discovery and battling inner demons - and that takes time. if all else fails, seek professional help. good luck and take care.

I have a very similar problem. I eat a lot when I'm stressed. And when that happens it usually leads to over eating the next day and the next day and so on. And boom there goes my diet.

I realized that I can only stop the binge eating when I have the right mindset. Only when I'm 100% commited to my diet can I stop myself from bingeing.

It helps me a little bit when I don't have crappy food in the house. But it's not a 100% safe guard since there is always a shop nearby.

Another thing that helps me is to have "binge food" nearby. For me it's carrots. I can eat so much and it's so little calories. Plus they make so much noise when I eat them. Helps when I'm stressed

I too struggle with binge eating and have tried OA also, so I feel for you! The process is a lot of self discovery since what works for one person may not work for another. So gather as much advice as you can and try it all in the hopes that something will click for you. For example, I read on MFP that a filling, protein rich breakfast helps with night cravings (which is my hardest time of day) and I have been using that advice with success. I also read from the community threads at night which is a huge help to me. I log every meal and snack which helps me feel that I am in control of my eating rather than it being a mindless binge. It also alleviates the need to replay what I've eaten so far each day in my head (not sure if anyone else does that!)

Exercise is great, but make sure it is something you love to do that helps you sort your thoughts and reduce stress. It shouldn't be too hard or you might not stick with it, or worse, use it as an excuse to over eat. Since stress is your trigger, find healthy ways to relax - cups of yummy smelling tea and warm baths work for me.

Support is key so add as many friends as you like. Feel free to add me.

Best of luck! You sound like an amazing person and deserve to be happy!

mfp has an OvereatersAnonymous group that you can join. Also ther is a group called One Day at a Time here also.

I have the same two-pronged problem: binge and secret eating. It can be awful, but after a lifetime I am learning how to deal with it at age 45.

Just a couple suggestions and tricks:

• Brush your teeth and use mouthwash after finishing with dinner

• Self-talk and a waiting period. If you want to binge or secret eat, ask yourself why and what else you could do instead, or simply do a meditative mind exercise (counting breaths, for example). Allow yourself to relax. Give yourself ten minutes. If you still want to binge, try again.

• Developing relaxation practices like yoga and meditation can really help you in general. You learn the mind-body connection.

• I got into running very gradually and being an enthusiast helps me make better decisions overall. Thinking about food as fuel for an activity you enjoy, and/or not wanting to overstuff yourself because you won't perform as well can be a deterrent.

I truly sympathize. It's been hard for me, too. Most of all realize that you will not always be perfect – so when you do slip, forgive and learn from it, and don't let it derail you completely. Just start over, every time. Really.

I've done a LOT of starting over, and it's OK.

Amy

Well done on the steps you've taken already, it's all positive stuff.
I'm also prone to binge eating, normally as a result of stress. I find drinking water helps and if I can hold off for 10 - 15 minutes then sometimes the urge to hide in the fridge passes. I also try and make sure that I log what I've eaten honestly, although it can be scary (and embarrassing!) seeing the calories on the screen in front of me is a wake up call that helps break what can sometimes be a 2-3 day cycle.
As radiosilents say, forgive yourself, you can always start over. Every good decision helps!

clobern80 wrote: »

One way I resolved being a binge eater... following Intermittent Fasting. I realized I was rarely actually ever hungry, I just ate because I loved to binge. So now, I don't put anything in my mouth (other than maybe a protein drink) until after 6PM. 6-9 where the times where I always wanted to binge, so now I sort of can! I still count my calories, but I have so many calories I rarely worry. I sort of binge, but stay within my calories and feel great the rest of the day.

yea, me too. that's what works for me.

I find writing helps!