Binge eating tips

I feel your pain!

I have read sooo many books on how to stop myself binge eating, how to spot my triggers, all that. I don't think any of them work personally, I have to remind myself that it doesn't make me happy, I don't actually enjoy it, it's mindless eating for something to do, and I feel like an utter failure afterwards.
My food issues stem from me being a fussy eater and being forced to eat food that literally made me vomit when I was a kid (texture/taste issues), some of them I eat now but most of those are still relegated to when someone else makes it and puts it on my plate. Sweets, biscuits, crisps, chips, heinz tomato soup were safe food, tastes and textures were as expected, i didn't like pizza, had to have plain burgers, couldn't mix my food on the plate - all were eaten separately, etc.

Check out what your cravings are for
https://www.getlivelynow.com/foodcravings/

and what you could replace the with that's actually got some beneficial nutrients in it.
I found that helped me alot, as I craved particular things and when I ate what the alternative was it usually satiated the binge desire. Not always, be aware you may never get rid of it, but cutting binging down to once a month is pretty good imho.

Being aware of your triggers also helps, sad, lonely, stressed, etc. Understanding that helps so you can refocus yourself before the binge itself is triggered on something healthier, sports, hobbies, anything to get your mind thinking about something else and your body moving around so you can't eat.
I think realising that the trigger is there and binging will follow if i don't do something about it is the most helpful thing for me... don't get to the point where I can't stop. Stop before it starts.

I find gaming stops me eating, can't eat too busy killing dragons and looting skyrim; chewing gum also helps, or if i'm really craving something brushing my teeth followed by a poop-tonne of water, if that doesn't help I eat the craving substitute (see link above), and if THAT doesn't help it's a walk to the shop to get the thing i'm craving. I DO NOT have what I can't stop eating in the house (aside from cheese and pb but I rarely binge those now).

I've also gone keto to avoid alot of my trigger foods, no bread, tatties, crisps. I've googled alternatives and found the recipes that fit me best (ugly beans instead of chips/fries, cauliflower rice, and courgette noodles. This has also meant that my diet has gone from 5 yearold left alone in a sweetshop to adult status. I despise cooking and baking but needs must.

It's bloody hard work, it shouldn't be, but there it is. I still binge occasionally but it's less common and there's always a trigger other than just being bored. I still think about food alot, but it's less than I used to, it's not 24/7.
I say to myself i will have 5 crackers and *weight* of cheese, eat slowly, pay attention to what you are eating. Drink water between bites. slow it down, actually enjoy the food. 'Commence guzzling' is not a motto to follow.

Little changes mate, find an alternative for one thing you binge and try to eat that instead, then try to lower how much you eat, weight your food, stick it in bags in portion size, don't buy your craving foods at all, if you want them you have to leave the house to get them, make it as difficult to get what you are craving, and then make what you've eaten as obvious as possible.
Try and find someone who will support you when you're struggling, someone you can tell when you've binged so they slap you round the face or whatever works for you. Try not to hide what you're doing, be accountable for what you've eaten at least to yourself.


Good luck.