CANT STOP BINGE EATING

I would strongly recommend therapy.

hnic76 wrote: »

i also just want to clarify what i mean by binge eating, it may have not been the best to describe it as a very bad binge eating problem because it could be much worse! i’m not hiding while eating, or like eating like 3000 calories or like eating a whole box of oreos myself just because i have no self control.. most days i binge to where i reach my max calories/a little over, therefore leads to no weightloss and i think that’s what my main issue is - this binge eating is the only reason i’m not losing any weight ... like i said it could be much worse but in my eyes for me, its never been so bad and i think from some of your comments i’m realizing that it’s probably because i deprive myself so much throughout the day since i’m still trying to learn how to do this whole diet thing and i’m not giving myself enough food as i should be

How long have you been dieting? You can eat your max calories and go over some while still losing weight. In addition to the other suggestions and information you might not understand that daily weighing will not always show a loss and sometimes even a gain due to factors like water retention. If you are eating most of your food at night and weighing in the morning your body may also simply not eliminated enough yet too. The scale will eventually show a loss if you are eating at a deficit but it may not be immediate depending on your current numbers.

hnic76 wrote: »

i also just want to clarify what i mean by binge eating, it may have not been the best to describe it as a very bad binge eating problem because it could be much worse! i’m not hiding while eating, or like eating like 3000 calories or like eating a whole box of oreos myself just because i have no self control.. most days i binge to where i reach my max calories/a little over, therefore leads to no weightloss and i think that’s what my main issue is - this binge eating is the only reason i’m not losing any weight ... like i said it could be much worse but in my eyes for me, its never been so bad and i think from some of your comments i’m realizing that it’s probably because i deprive myself so much throughout the day since i’m still trying to learn how to do this whole diet thing and i’m not giving myself enough food as i should be

Hi OP. It sounds like maybe during the day you're eating your alloted calories but not in a way that helps you feel full and not deprived.

Have you checked out the "volume eaters" thread? There's some great ideas on there for meals that will give you lots of food for only a few calories.

When I first started trying to losing weight, I had 2 issues: Getting over the “I’ve already failed so why bother at all” mentality and binge eating because I like the feeling of being really full. I had to learn not to beat myself up if I slipped up a day-or even a week—and just get back to working out and eating healthy as soon as I could. While simply trying to cut calories, I felt like I was starving. All. The. Time. And that lead me to shoving food into my mouth at the end of many days without a thought or care which is why I switched to a high fat diet. It has taken away most cravings so I can say no to unhealthy foods without feeling like I’ve deprived myself and allowed me to eat all of the delicious foods I love without feeling like I’m starving all day. I actually find I eat way more vegetables now as well since I can use more yummy condiments and things like rich sauces to make them taste great. The best part is all the extra energy I now have!

I read this book and I just returned it to the library so dammit I don't remember the name but it was about overeating. It laid out a plan about how to eat and it was weeks long and it encourages you to not diet until you do this plan. I'll get my notes out and recap for you...

1: write and recite list of advantages

So write out a list of the real reasons you want to lose weight and get into the habit of reading it or thinking about it often. After you find yourself successfully looking it before eating or before bed or whatever and you are used to thinking or reciting it, move on. List could be however long with things like "living longer" "feeling in control" "being confident" etc

2: sit down, eat slow, savor

Self explanatory. After you are consistently remembering your list do not eat standing up, don't eat fast or on the go, and be cognizant of your bites. This is just about enjoying your food and taking time to satisfy your hunger. After you are consistently not standing and eating or wolfing food down...

3: give yourself credit

Whenever you eat a little too much you tend to be hard on yourself but more important than that, most people don't savor the little victories. When you ate one plate and decided that you were full and you moved on, give yourself a personal congratulations. Give yourself praise. Whenever you start doing this you will feel more confident because you will have a mental memory of more positive affirmations than negative ones. After you feel good about this...

4. Reminder cards

I didn't do this one on paper but a lot of people do. It's personal preference. The reminder cards are supposed to remind you of your goals in a friendly way. It also tackles the idea of defeating unplanned eating. Example:

"If my coworker brings in a snack, it is my decision to eat it, but I can also buy it for myself tomorrow"

So the idea of unplanned eating is that if something strikes your fancy, you should plan it for the next day. So you are getting the craving fulfilled, but in a mindful way.

5. Weight daily

Most people say don't do this. The book argues that it will accustom you to seeing a different number every day and will assure you that not all successes can be seen on the scale. You're still doing good even if your weight fluctuates.

6. Build up resistance

The book says that you need to practice not caving. When you cave you are more likely to cave but when you don't cave, you will see it as a more positive experience. The important thing to remember is that while something might make you happy now, it won't necessarily make you happy later and your later unhappiness can severely outweigh your instant gratification.

Something Jordan Peterson said on this youtube video really impacted me and I'll share it with you. A lot of people have an idea of who they want to be but a lot of people don't thinn about who they don't want to be. Picture yourself in a year with the life you want in detail. Write it down or whatever. Now do the same but in reverse. I know I don't want to be bigger in a year and I don't want to be unhappy and unfit (I have my own personal details concerning body parts and such that you probably do too) so I keep this in mind. The goal but also the dreaded rock bottom I don't want to hit.

7. Make a distraction list

A list of things you can do besides eat and this step takes the longest because you have to actually do the things on the list consistently. Get into the habit of actually doing these things instead of just the theory.

8. Stick to a schedule

Example:
breakfast between 8-10 am
Lunch between 12-2pm
Snack between 4-5pm
Dinner between 6-8pm

Or whatever fits your schedule. Learn to eat when its time to eat.

9. Make your lifelong eating plan

Now its diet time. Pick something you can sustain forever. Even if weight loss is slow and snails pace, you will keep that weight off forever and you're more likely to not falter.

Anyways...that was my notes. Hope it helps you the way it helped me.