How do you stop yourself from binging?
icecreambecky
Posts: 13 Member
Hi! I have quite the problem with binging; I've binged about 4-5 times in the past 7 days, which just WILL NOT CUT IT! I need some help. I just binged on some cupcakes at work. What do you do when you're faced with an opportunity and the only thing you want to do is to LOSE YOUR MIND over that thing you're dying for?
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I find it easier not to even start than to just have a little taste, which can lead to more "little tastes." So, I'd say 8 times out of 10, my strategy is to just walk away--get out of the break room or the kitchen or walk out of that particular aisle in the grocery store. But I do occasionally give into cravings, at which point I make sure to sit down with the thing I want and enjoy EVERY LAST CRUMB, which makes needing another serving less tempting. Does that make sense? I guess just applying mindfulness to the whole process--if I'm going to make room in my daily allotment to eat something, I'm going to do it and not feel guilty. I think the guilt makes it easier to just throw in the towel and say, "Screw it! I'll have two more!"13
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I've noticed that people with bigger deficits tend to binge more, which makes a lot of sense. My conclusion from that is "slow and steady wins the race."11
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For clarification: Are you talking about episodes of BED (binge eating disorder) or are you using the term more informally to talk about giving in to a craving for certain foods?4
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...Probably talking more about BED. I don't want to self diagnose but I often find myself going on 900+ calorie binges in ten-minute periods, stuffing myself WAY fuller than I ever would want to. Could just be regular cravings but I am a little concerned about Binge Eating Disorder.0
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How many cupcakes?0
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icecreambecky wrote: »...Probably talking more about BED. I don't want to self diagnose but I often find myself going on 900+ calorie binges in ten-minute periods, stuffing myself WAY fuller than I ever would want to. Could just be regular cravings but I am a little concerned about Binge Eating Disorder.
Is this something you've struggled with before or did it begin when you began counting calories?
Some people find that it is very hard to control binges when they try to go too low on calories.0 -
If you are having a food binge 5 out of 7 days it is no longer a binge disorder and is more of a bad diet pattern. A "binge" for most people with a disorder involves eating to the point of being sick in a mental haze. If you're doing that every day you need professional help. If you're just over eating, eating sweets, and eating to satiation, that is poor diet and you need practice more will power.
Not really the nicest words but I can't really describe it any different. That's not BED.6 -
icecreambecky wrote: »...Probably talking more about BED. I don't want to self diagnose but I often find myself going on 900+ calorie binges in ten-minute periods, stuffing myself WAY fuller than I ever would want to. Could just be regular cravings but I am a little concerned about Binge Eating Disorder.
If it's disordered eating you are worried about I think the best thing would be to speak to a professional and get the help you need. x
If it's just cravings and temptations at work, I just try to avoid the kitchen maybe even bring in something I can snack on whilst cakes happening like apple and peanut butter and I would also reevaluate if you were being overly restrictive with your cals eg MFP setting of more than 1 pound a week (or even 1 pound a week is quite restrictive for some with not much to lose)
Take care x2 -
A smaller deficit with room for all of the foods I love and treats.. nothing is off limits so I don't feel restricted.2
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Hypnosis. There are free hypnosis videos on youtube for binge eating and weight loss. It's basically a meditation that you do every day. Helps me a lot.I love Thomas Hall his hypnosis videos have saved my life. Also knowing your triggers is really important. My triggers are not getting enough sleep, being hungry, feeling alone or stressed, and watching tv by myself at night. Making sure I never get too hungry is really important for me to avoid binging.4
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animatorswearbras wrote: »icecreambecky wrote: »...Probably talking more about BED. I don't want to self diagnose but I often find myself going on 900+ calorie binges in ten-minute periods, stuffing myself WAY fuller than I ever would want to. Could just be regular cravings but I am a little concerned about Binge Eating Disorder.
If it's disordered eating you are worried about I think the best thing would be to speak to a professional and get the help you need. x
If it's just cravings and temptations at work, I just try to avoid the kitchen maybe even bring in something I can snack on whilst cakes happening like apple and peanut butter and I would also reevaluate if you were being overly restrictive with your cals eg MFP setting of more than 1 pound a week (or even 1 pound a week is quite restrictive for some with not much to lose)
Take care x
I have binge eating disorder and have gone to many different health proffesionals for it and none of them were able to help me in the slightest. Not saying OP shouldn't seek proffessional help just that sometimes more is required0 -
I have binge eating disorder and have gone to many different health proffesionals for it and none of them were able to help me in the slightest. Not saying OP shouldn't seek proffessional help just that sometimes more is required
Same. I feel especially as a man, I am shrugged off for any sort of eating disorder. I think therapy can be helpful for some, but I've had bad experiences trying to find therapy for binge disorder. I basically have gotten an eye roll and told to eat less.0 -
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Geocitiesuser wrote: »I have binge eating disorder and have gone to many different health proffesionals for it and none of them were able to help me in the slightest. Not saying OP shouldn't seek proffessional help just that sometimes more is required
Same. I feel especially as a man, I am shrugged off for any sort of eating disorder. I think therapy can be helpful for some, but I've had bad experiences trying to find therapy for binge disorder. I basically have gotten an eye roll and told to eat less.
Me to I was told by a doctor that I'm just greedy I wish that was all it was0 -
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I'd look at the circumstances that caused you to eat a lot in one sitting. Were you super hungry at the time? Did you eat a food that you can't stop eating? Were you tired, post-workout, etc.? You can try to avoid those situations, and make a plan to keep a reasonably sized portion of a snack or meal around for situations that cause you to overeat.0
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Some of the things I've learned in my journey to stop binge eating:
1) If it's free office goodies, best to just leave it alone. I think about it for a moment - "am I actually hungry right now? Why do I need this?" I know that cookie probably won't satisfy my hunger, and if I really want a sweet treat I'm better off rewarding my office food avoidance with a scoop of Halo Top or dark chocolate square at home. Much more satisfying than some dumb sugar cookie. If I have the real thing, I make sure to enjoy the heck out of it!
2) Change your routine/distract yourself. My binge time was always when I got home from school/work around 4-5pm. I learned to do something else OUTSIDE OF MY HOUSE during that time so I don't binge. Currently, I try to use that time frame to go on a long, long walk or to the gym to work out. It burns more calories and keeps me out of the cupboards. I can't simply "read a book" on the couch. It's inevitable. Find an activity or hobby that gets you away from the kitchen during your normal binge time.
3) Completely overhaul your grocery store experience. Every time I'd go to the grocery store I'd pick up a "treat" for myself when I got home or a "snack" for the drive home. Just don't do it. It was always some processed or frozen garbage food that I really didn't need. Not buying extra "treats" saves not only calories but MONEY. Did not realize how much money I was spending on binge food until...I stopped buying it.
4) Eating whole foods and avoiding processed foods - honestly, I just stopped craving it after awhile. In my personal experience, if I don't crave it, I don't binge it . I find I really enjoy preparing a healthy dinner 5-6 nights a week because I know it's going to be healthy AND flavorful. I also bring my breakfast and lunch to work 95% of the time. I like the routine and find that having a routine really helps whatever part of my brain triggers the binges. It's oddly soothing, if that makes sense?
5) Most importantly - don't be hard on yourself if you binge. Accept it, move on. Tomorrow is a new day and another opportunity to eat healthfully. Don't cave into self-hatred or adopt other eating disorders to balance the binge. The risk is not worth it. Practice self-love and try again tomorrow.
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^^^^ This
When I find myself getting into binge mode (eg stuffing food in, to hell with it attitude) I actually say STOP out loud. For me there's something about hearing myself say stop that works much better than just saying it in my head.2 -
I actually feel a binge coming on. There's nothing set for dinner. I see I gained a very small amount from yesterday which always puts a damper on my mood. That was why I said I would only weigh once a month. But someone close to me told me I need to do it at least every other week. Which then made me want to weigh after the first week and then 2 days later. Anyway, one time when I felt the binge coming, I put on shoes and took the dog for a walk. I came home and felt that I actually beat a binge. It was a great feeling. Sometimes if you can, just have a portion size or as others have said, don't even start. When I start, I cannot stop. One is never enough. The bag/bowl needs to be empty. Try to figure out what you food plan for the day is. See if you can incorporate some snack food in there or decide not to have the snack foods. It is very tough. Hugs0
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For those who have seen professionals for BED were the therapist specialist for BED? I really don't think many therapist are well trained for BED.
I was lucky and ended up in a great program for BED with a doctor who's whole career focus was BED and she was incredibly knowledgable. There were men in the groups, not many but I do think our society is slowly coming around.
My BED is pretty well under control now, I think I've only binged 3 times in this past year. That doesn't mean I have been eating healthy or within my calorie range. My treatment for BED was helpful but I also had other mental health/health things going on that limited my success.
Some oversimplified thing to do...
Don't over restrict
Keep logging
Notice your thoughts, feeling, actions
Set regular eating times 3-4 hours apart (this is important to help regulate hormones.)
Don't drink your calories.
Learning self-compassion
there are a ton of other things too. I'm sorry you and the others here are having to deal with this its such a hassle.
Best Wishes
https://www.eatingrecoverycenter.com/blog/2016/03/01/7-myths-of-binge-eating-disorder-dr-julie-friedman2 -
Just curious, is BED possible in a home without food?
how about when the person is outside?
I know it takes a lot of consciousness of many things to order a lot of food in a restaurant. It seems difficult to happen, no?
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Bed is the worse. I exercise so good and often that if it wasn't for bed I'd have an amazing figure. Bed completely undoes my hard work. For me I need to not have even a bite of anything after dinner. And that is really hard because I'm a night binger. I have done very bad and what I'm deciding today is to quit it like a bad habit. Im setting a bad example for my son, I hate binge eating, I work too hard to not have results from my workouts, it makes me feel sad and is a vicious cycle. This has been the story of my life for years! All I want is a normal relationship w food. I think making it simplifies is a good idea. Deciding to binge starts w one simple choice.
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I just don't eat sugar anymore. I simply can't eat just one cookie/donut/cake/tiny scoop if ice cream. Just a taste makes me want more and more. So I eat fruit, yogurt, etc instead. What do you typically binge on? Maybe we can help with some alternatives.2
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Geocitiesuser wrote: »If you are having a food binge 5 out of 7 days it is no longer a binge disorder and is more of a bad diet pattern. A "binge" for most people with a disorder involves eating to the point of being sick in a mental haze. If you're doing that every day you need professional help. If you're just over eating, eating sweets, and eating to satiation, that is poor diet and you need practice more will power.
Not really the nicest words but I can't really describe it any different. That's not BED.
It is important to understand the difference between BED and a sugar binge. Do you just binge on sweets or "junk food"? Do you feel an uncontrollable need to eat and then go seek out food or do you just over eat when food is offered? What happens if you don't eat 5 cupcakes? Can you stop and just want to continue eating because it taste good?
I have BED and it's an eating disorder and it's horrible. I feel the need to eat and I can tell the difference between a craving and when I'm about to binge. If I try to resist the compulsion to eat it can become a much worse situation.
If you suspect you have BED please get professional help, it's a mental health issue and those need professional assistance to cope with.1 -
Geocitiesuser wrote: »I have binge eating disorder and have gone to many different health proffesionals for it and none of them were able to help me in the slightest. Not saying OP shouldn't seek proffessional help just that sometimes more is required
Same. I feel especially as a man, I am shrugged off for any sort of eating disorder. I think therapy can be helpful for some, but I've had bad experiences trying to find therapy for binge disorder. I basically have gotten an eye roll and told to eat less.
It's important to find someone familiar with BED. I found that many people even those who specialize with eating disorders have trouble treating BED.0 -
For those who have seen professionals for BED were the therapist specialist for BED? I really don't think many therapist are well trained for BED.
I was lucky and ended up in a great program for BED with a doctor who's whole career focus was BED and she was incredibly knowledgable. There were men in the groups, not many but I do think our society is slowly coming around.
My BED is pretty well under control now, I think I've only binged 3 times in this past year. That doesn't mean I have been eating healthy or within my calorie range. My treatment for BED was helpful but I also had other mental health/health things going on that limited my success.
Some oversimplified thing to do...
Don't over restrict
Keep logging
Notice your thoughts, feeling, actions
Set regular eating times 3-4 hours apart (this is important to help regulate hormones.)
Don't drink your calories.
Learning self-compassion
there are a ton of other things too. I'm sorry you and the others here are having to deal with this its such a hassle.
Best Wishes
https://www.eatingrecoverycenter.com/blog/2016/03/01/7-myths-of-binge-eating-disorder-dr-julie-friedman
When I received treatment the first month at the clinic I was being treated for bulimia and it wasn't going well. After a month one of the doctors recognized that I didn't have bulimia and he contacted an associate who worked with BED and I had to go to a clinic in another state but it was worth it.
I do the same things you do to cope with it and I've been doing well.2 -
I have binge eaten my entire life. In February, I cut out refined sugar. I am not saying this was easy. I also don't eat garbage any more. I am 47 and earlier this year I ate an entire box of girl scout cookies because I was bored or sad or they were just there.
1- Cutting out refined sugar has made me stop craving sugar.
2- When I do want to binge eat, I think about binging on broccoli or some other lovely food like that and I decide to pass - I also think more about why I want to binge
3- I may eat some skinny pop dusted with dark chocolate if I really feel like I need to stick something in my mouth and I get full fast - it doesn't do the same thing for me like it used to
It has only been three months. I have dreams about cookies with frosting and think about cake every once in a while. I have also lost 28 lbs. I swim almost every day. I made a choice to take control of my body and my eating.
When I think about eating a cupcake or something like that, I don't really want it.
I don't buy the junk anymore. I do have some dark chocolate and every once in a while I may have one square and I eat it slowly. But that may happen once a week or less frequently. If it isn't there, I can't eat it. I have healthy alternatives.
You can train your body to not want it anymore.
I eat 10 servings of veggies a day and only have a couple of servings of fruit with some veggies and protein in a smoothie after I swim each day. I limit having carbs with protein and that helps me from crashing.
Meet with a dietitian and talk through your diet. That helped me.
Good luck!0
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