Tips for avoiding a binge
captainfantastic94
Posts: 1,745 Member
Anyone got any?
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Replies
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You edited, ugh.
Maybe your calorie deficit is too steep.0 -
I love ice cream. To stop from binging on it, I have it everyday. 1/2 cup and that's it.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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Like @ninerbuff, allowing myself a little of what I love each day, usually chocolate or ice cream, prevents me from binging on it. If I try to completely eliminate those things from my diet, I will freak out and binge on them after a week or so. I keep 200-300 calories each night to have dessert. I weigh it out and enjoy every bite.6
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Don't eat too little. Don't cut out the foods you love. Don't keep binge foods nearby. Get enough exercise, sleep and rest.11
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Great suggestions but the main thing to take away is to not be too strict on calories and on the types of food you allow yourself to eat.1
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Every Sunday, I fill up a gallon-sized container in my fridge with chopped veggies that can be eaten raw. I snack on those instead of binging foods. I eat lots of veggies and modest portions of my favorite (less-healthy) snacks.
Every Sunday, the gallon of veggies seems absurd. It's almost always gone by Friday.2 -
Dont be in too high of a deficit and don't fast or keep calories low after a binge.0
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Eat more earlier in the day.1
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dont go too long without eating or you get really hungry and end up over eating...etc.3
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Do not purchase foods you are likely to binge on. Don't keep them in your home.8
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Eat what you love, even if its "unhealthy." It's better than depriving yourself. Everything in moderation.5
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This can make matters worse for some.leanitup123 wrote: »Eat more earlier in the day.
For some, it is best to hold off on eating for a few hours (or just skip breakfast and just have lunch).
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cerise_noir wrote: »
This can make matters worse for some.leanitup123 wrote: »Eat more earlier in the day.
For some, it is best to hold off on eating for a few hours (or just skip breakfast and just have lunch).
If eating more is what triggers a binge, then that is a sign you need psychological help. Staving off hunger to avoid a binge is problematic. IMO.2 -
I don't think I actually understand what "binge" means. I always thought it meant eating (junky) snacks or food when you're not hungry.
Reading here, I've seen it described as compulsively eating everything you can find until you puke... or just eating over your calories on a junky snack. So are you talking about the former or the latter?2 -
leanitup123 wrote: »cerise_noir wrote: »
This can make matters worse for some.leanitup123 wrote: »Eat more earlier in the day.
For some, it is best to hold off on eating for a few hours (or just skip breakfast and just have lunch).
If eating more is what triggers a binge, then that is a sign you need psychological help. Staving off hunger to avoid a binge is problematic. IMO.
What? No.
Lots of people successfully employ 16:8, or even 20:4. Stay in your own lane there, friend.
I ate like that in middle school. I didn't have psyche problems. I eat like that now. Perfectly fine, thank you.3 -
leanitup123 wrote: »cerise_noir wrote: »
This can make matters worse for some.leanitup123 wrote: »Eat more earlier in the day.
For some, it is best to hold off on eating for a few hours (or just skip breakfast and just have lunch).
If eating more is what triggers a binge, then that is a sign you need psychological help. Staving off hunger to avoid a binge is problematic. IMO.
Huh? Uh, no it's not. Some are naturally not that hungry when they first wake up. Not everyone is the same.
So many still believe that they need breakfast to "start the metabolism" which is simply not true.
And this:cmriverside wrote: »leanitup123 wrote: »cerise_noir wrote: »
This can make matters worse for some.leanitup123 wrote: »Eat more earlier in the day.
For some, it is best to hold off on eating for a few hours (or just skip breakfast and just have lunch).
If eating more is what triggers a binge, then that is a sign you need psychological help. Staving off hunger to avoid a binge is problematic. IMO.
What? No.
Lots of people successfully employ 16:8, or even 20:4. Stay in your own lane there, friend.
I ate like that in middle school. I didn't have psyche problems. I eat like that now. Perfectly fine, thank you.
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I feel ignorant
What do 16:8 and 20:4 mean, please? 0 -
Food Rules: No Restrictions, everything with care (denying foods lead to eventually having it anyway even if not hungry anymore)..
See how foods chosen affect calories / macro's.0 -
Dont go too long without eating. Drink plenty of water.2
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Track your food, not just with MyFitnessPal. Track when you eat and when you binge, note what was going on right before the binge---what you were doing, what you were feeling, what were you thinking. This will help you identify triggers and then develop coping skills to minimize or prevent binges.2
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I binge occasionally just to get it out of my system. sometimes I plan them and I'll cut my calories back for a week or two. Or if I didn't plan it I'll cut my calories back for a week or two after the binge. I feel no shame when I binge.
And normally when I binge I try to eat a balanced diet while I do. Maybe some sweets, but mostly what I would consider healthy foods.
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captainfantastic94 wrote: »Anyone got any?
I have a massive issue with binging and I read brain over binge and havnt binged since0 -
Duct tape. I am helpless in the face of a binge.1
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captainfantastic94 wrote: »Anyone got any?
It takes a couple weeks to change your eating habits. To curb your urges to binge I found drinking a large glass of water instead of getting into the cupboards and fridge for junk helps. Incorporating a high protein powder in your diet helps. Pre preparing your meals and aloud snacks will help too.0 -
Thank you so much! This is all pretty solid advice! I will make sure to employ it moving forward!
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