Severe binge eaters .. How did you do it?

I am also a binge eater, so I understand all so well what you mean.
I just recently started reading the book by Judith Beck, called the Beck Diet Solution. I am only on day 5, but it has helped me so much. It is more about Cognitive Behavior therapy - to help me to think like a thin person.

I have a thread that I started called (Just for Today - daily commitment thread), and I have been posting each days tasks on that thread, if you want to follow it also.

The first day, I had to write all the reasons I want to lose weight, and read these reasons four times a day - every day. Yesterdays task was to sit everytime I eat, and tomorrows task is to put my fork down with each meal.
I am hoping that this will change how I eat.

But just a week ago, I was where I was buying a box of cookies at the grocery store, only to have them gone by the time I got home. I knew I was back losing control, and I am hoping this will help.

I am in a much better place than I was in the past, but still have issues at times. I think finding trigger foods is a huge step to helping stop binging.

I've never eaten in secret but I am obsessed with food and thinking about my next meal. I've just posted in another thread about how I think I will always need to track my food.

For me, the key thing was making the decision that I really wanted things to change. Sure I'd 'start over' every Monday but I never did it with any great commitment or seriousness.

I hated the way I looked though, had high blood pressure and used to drag myself around in the summer. Stereotypical, fat, sweaty girl in the summer. Oh and chaffing, never being able to wear skirts because my thighs rubbed together.

So there was that and then I realised that if I didn't change the way I lived I would have serious implications on my health. I had so much more I wanted to achieve and do with my life.

I started experimenting with food I did like, tried to make it low calorie so I could eat a lot more of it. In the beginning I was never on target for my calories but I was making small changes, changing up really calorific crisps for lower fat versions (popchips and pombears have been my saviour!), trying to make lower calorie versions of my takeaway food.

Before I realised it, my tastes started to change and I realised I hated that feeling of always being stuffed to the point of hurting.

It is lots of small steps that lead to a big change.

Sadly, last year I was diagnosed with diabetes so my changes came a bit late but I'm happier now I've made those changes.

In the beginning I had a section in my diary for 'binges' because it did still happen but that has happened less and less. I've had to come to terms with the fact that it is a lifestyle change and not a diet. I can't deprive myself of certain foods, I just have to moderate what I eat and incorporate those unhealthy things into my new lifestyle.

Exercise helps too but you have to be careful not to binge afterwards because I find that exercise makes me really hungry.

You also need to be aware of the attitudes of the people around you and factor that in too. I had friends that I would go out to eat with and they would comment on my lack of dessert, the fact I was eating a salad, drinking water instead of a fizzy coke. Often they would try to tempt me and it is hard going but it's worth making those changes.

'One step at a time' was my mantra and I tried to remember that even when I was having a bad day.

Good luck xx

I just found a blog that seems incredibly helpful. Good luck all.
http://www.aliceboyes.com/cbt-technique-binge-eating-example/

Flour/sugar/simple carbs are the devil for me too. Managing my hunger is usually just fine as long as I'm not eating any simple carbs. Peas, string beans, most fruit, to an extent oatmeal, potatoes, or corn in moderation, and I'm fine. But give me just one spoon full of something sugary or just one slice of white bread and I transform into the Mr. Hyde of hunger. I think it's that way for a lot of us.... anything that spikes my blood sugar too fast is like opening the flood gate.

You just described every woman when she is on her period.

Thanks for posting this discussion.

What has helped me the most is regular exercise, regular sleep, and focusing on healthy eating.

When my emotions start spiraling I try to keep my focus on healthy foods to help with damage control. A lettuce binge won't hurt as much as a doughnut binge. Binging is an emotional habit pattern so you need to start looking for ways to alter the pattern. Mix in as much healthy foods and activities into your binge pattern until you can alter it completely.

I also do my best to keep snack or binge type foods out of the house or out of reach so it takes extra effort to satisfy "a need". It's better to buy one cookie from the bakery then to end up eating a whole box of cookies because the cravings hit.

Learn to recognize your "triggers" - foods, emotions, stressors, people, etc. Knowing what tends to trigger your binge patterns can help you prevent them.

Most importantly - FORGIVE YOURSELF.