Binge Eating Disorder
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aeborowski
Posts: 72 Member
Hi, all. I didn't dig too deep into posts, but wanted to reach out for help.
I have been struggling with BED for all of my adult life, and the past year has been the worst. I am consumed by inappropriate hunger and guilt. I already see a therapist, but I just don't think we're moving in the right direction as quickly as I'd like to.
If you are a binge eater, what coping mechanisms do you use to avoid a binge? If you feel one coming on, how do you distract yourself? How do you recover after?
Please bring whatever guidance, suggestions and experiences you have to the table.
I have been struggling with BED for all of my adult life, and the past year has been the worst. I am consumed by inappropriate hunger and guilt. I already see a therapist, but I just don't think we're moving in the right direction as quickly as I'd like to.
If you are a binge eater, what coping mechanisms do you use to avoid a binge? If you feel one coming on, how do you distract yourself? How do you recover after?
Please bring whatever guidance, suggestions and experiences you have to the table.
2
Replies
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I'm 68 and still have urges to binge eat.
I think it'll be with me for the rest of my life. Food cravings(for me) are driven by my emotions, particularly depression and stress related times. And once I'm off the rails, I can stay derailed for weeks/months. 
Things I've tried and find do help me the most:
Distract my mind, whatever it takes at the moment.
Drink a hot beverage, coffee or SF hot chocolate for me.
Chew gum. (I do chew a fair amount of SF gum)
Lots of self-talk and positive self-imagery, such as 'hey, you really don't need this, you really need to walk upstairs without getting winded, you really need to feel slim again instead, etc., etc.) I think back to when I was my ideal weight....... a lot. And know that I'll be there very soon.
Track your calories and stay accountable on MFP. I'm not 100% on every calorie I consume but close enough to be making a difference.
I find MFP's calorie allotment for myself, to be very low at 1200. So I choose to add in extra calories by walking(and trying to get back to my hula hoop) and the 1400-1500 calories that gives me makes me much happier.
Also, try to pinpoint some of the most challenging parts of your day and work with that. For instance, I snack instead of sit down to a whole meal. So at lunch or dinner I may just have lots of veggies and FF dressing or a SF hot chocolate with a couple clementines, saving calories for a bigger before bed snack. And I always eat a substantial breakfast to get me going.
Focus on the basics such as lean meats, veggies, fruits, etc. Build up from there. Check out the volume eaters thread.
If I do find myself in a binge event(might last a day, a weekend or sadly a few months......I try to get the guilt out of my head, reframe my mindset that I WILL get back on track, and then do it. My mindset is the slowest to react when I get into a binge. So much easier for me to think 'what the he!! does it matter?' than 'come on, I can do this'.
Good luck!!!!
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Excellent advice! Thank you both so much!2
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I have BED and it sucks to deal with. If you don’t think you are moving in the right direction with your therapist, definitely bring it up. Keep in mind that it really isn’t about food. You have to look at why you eat when your body doesn’t need it.
Behavior change for the food piece comes with making a decision. And you’ll have to make that decision every moment of every day, so there’s not a fast way to get there.
On the good days, I wake up and decide that I will not ingest simple sugars and/or eat outside of 3 meals and 1 snack. On the bad days….well, I ate 6 cookies after lunch on Tuesday because I was nervous about a meeting.
Just be kind to yourself. You deserve kindness.3 -
My BED is driven by stress and emotional days. I'm trying to find other things to keep focus when those days hit. It doesn't always work but I try not to beat myself up after a binge.1
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Compulsive eating disorder is not a diet or nutrition topic. It is a mental illness topic. And, compulsive disorders are the very most difficult to arrest into remission. Nothing really works except snowing you under with drugs. As stated above, you can get some coping strategies to keep from doing more harm, but don't expect miracles. The only people I know that have whipped compulsive behavior disorders are 12 Step Program people and to a science based community like this, that is snake oil. Still, sometimes it works.0
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I politely disagree with Wilson on parts of his reply. Especially the 'nothing really works' part. A lot of things work without the snake oil or 12 steps or drugs. But it takes commitment, a strong mindset, and time. Lots of time.
Is there a so-called cure? I don't believe so but I could be wrong. I'll always want to binge but can keep the feelings at bay by keeping my mindset strong.
To think or say otherwise is very discouraging to the ones who battle this every day. It CAN be done.6 -
wilson10102018 wrote: »Compulsive eating disorder is not a diet or nutrition topic. It is a mental illness topic. And, compulsive disorders are the very most difficult to arrest into remission. Nothing really works except snowing you under with drugs. As stated above, you can get some coping strategies to keep from doing more harm, but don't expect miracles. The only people I know that have whipped compulsive behavior disorders are 12 Step Program people and to a science based community like this, that is snake oil. Still, sometimes it works.
I strongly disagree with your post.
Yes, compulsive eating is a trick of the brain.
No, being "snowed under" with drugs is not the only answer.
12 Step programs for eating disorders can be really restrictive, controlling, and fear-based, so go into them with caution. The list of Do Nots are long in 12 Step.
I had a binge eating disorder for ten years after my divorce.
I managed to lose my over-weight status, control my binges (mostly) and maintain a healthy weight for 15 years without any of your ideas.
I do still on occasion have an over-eating episode created by emotion - but I have mostly broken the HABIT and I can snap back to reality before it becomes out of control. Journalling, logging food, meditation, exercise, and good nutrition are my best tools.7 -
wilson10102018 wrote: »Compulsive eating disorder is not a diet or nutrition topic. It is a mental illness topic. And, compulsive disorders are the very most difficult to arrest into remission. Nothing really works except snowing you under with drugs. As stated above, you can get some coping strategies to keep from doing more harm, but don't expect miracles. The only people I know that have whipped compulsive behavior disorders are 12 Step Program people and to a science based community like this, that is snake oil. Still, sometimes it works.
To be clear, mental health is health and this is a health thread. I did not ask for a cure, as I am very aware that there isn't a cut-and-dry cure, but rather for advice on coping mechanisms that I maybe haven't discovered yet. I am already actively working HARD on my recovery, but this disorder is a HUGE obstacle when it comes to my weight-loss journey.
I appreciate the time you put into your response, but it could be terribly discouraging for someone fighting a food addiction or ED.8 -
What matters is telling the truth. And, when a qualified psychiatrist posts that she has a cure for compulsive eating disorder you can then disagree all you want. In the meantime, you have coping strategies.0
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As with most struggles we face, it's best to grab what works and ignore the insistently unhelpful.
Despite losing 6 stone/85 lbs, I have long struggled with episodes of BED. Some things that have helped me.
1. Continuing to exercise. Even if I've binged all day with no intention of stopping, I'll still get my 30 minutes of cardio in. Sometimes it stops or at least slows me down. Sometimes it doesn't. That's OK. The benefits of exercise go far beyond simply burning calories.
2. Have the one food you are craving. I can't tell you how many times I've eaten everything in the cupboard trying to attain satiety. When I am feeling that way, I stop and think about the food I REALLY want... and just have it. Usually identifying and having that one food quells my need to keep eating for the sake of eating. A few weeks ago, in lieu of dinner, I made and devoured a half batch of chocolate chip cookies with a huge glass of cold milk. That was EXACTLY what I was craving. Technically a binge - but I didn't go on to eat more after that and was able to get back on track afterwards.
3. Physical distraction. Take a break - outdoors if you can manage it. Or take on a small busy-hands project - like ironing, gardening, minor cleaning or giving yourself a full mani/pedi.
4. Aroma therapy. I don't know about you, but the smell of perfumed products can really quell my desire to eat. Perfumed lotions and potions or an at-home facial have often served as the break I need to stop the cycle. Sometimes, just slathering on a fragrant hand cream helps me get out of food mode.
5. Let. It. Go. Even when I have a binge-y day, I don't beat myself up about it or let it stop me from being hopeful about tomorrow. I know that I am going to get there eventually.
< sending you major hugs and hope >4 -
NVM Not worth the aggravation.0
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I second speaking to your therapist about not feeling that you’re not improving at a rate that you consider good. Especially let the therapist know you would like more coping skills.1
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I have had this my whole life, too. And I have been actively working on it since I was 18. I am now 42. I have learned that for me it is about allowing myself to feel uncomfortable feelings, sitting in them instead of using food to numb myself out. It's a process and it takes a lot of self compassion1
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MaggieGirl135 wrote: »I second speaking to your therapist about not feeling that you’re not improving at a rate that you consider good. Especially let the therapist know you would like more coping skills.
I don't disagree at all, and I've been completely open with my therapist. 😁
I'm actually seeking out a new therapist who specializes in trauma and EDs.
But in these in-between days, I'm just looking for some new ideas that I haven't tapped.
There is SO much good advice in this thread - thank you all so much!1
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