Control binge eating?

Binge eating...yeah I've had that issue in the past. Not in quite a while, though.

My solution was exceptional nutrition. I mean, hitting all my macros and I also track potassium, calcium, iron, sodium, and saturated fat.

Basically, tons of fresh produce (well, not tons, but at a minimum 500g a day) and then fish, chicken, and on rare occasion some higher fat meat. I don't have to watch fats other than saturated, but I do have to watch salt so I have a whole bunch of meals that I eat to hit all my goals.

Eating enough and getting sufficient nutrition on a regular schedule was the answer for me. That and keeping processed carbs low.

It happens to me around 8pm. Sometimes even a banana can be a one-way ticket to binge town! It helps me to brush my teeth after I’ve ended my day with a piece of vegan dark chocolate (70% or higher). I also find it helpful to fast 12:8 and have my last meal be a big bowl of nutrient-rich goodness around 7pm. Cereal with oat milk is my downfall! Eating only half a cup is against my religion.

Former binge eater, here. The single thing that has helped me the most is not over-restricting.

Totally on board with what @cmriverside is saying about nutrition as well. In addition to macros, though, the total calories make a difference to me. If my nutrition is good (sufficient fiber, protein, fat), I can tolerate undereating (too much deficit) for a few days but beyond that, I am a binge waiting to happen. Honestly, calorie counting has helped me so much because without it, when it was time to cut I would cut too hard and set up the binge-restrict boomerang. No fun. Calorie counting helps me maintain a deficit small enough to be stable and sustainable and eliminate the wild fluctuation.

You have been through a terrible experience! All sympathy to you. It sounds like maintaining a small and steady deficit would be beneficial for a couple reasons in your case. ((hugs))

I’m a former binge eater too, although everyone’s interpretation of what a binge eater is may differ. After about 30 years plus of trying different things to control my binge/disordered eating, I decided to try abstinence as an alternative to moderation. For me it worked. Been maintaining a 90lb+ weight loss for over 7 years, and during these 7 years, I could count on one hand how many binges I’ve had, and none of these have been in the last 5 years or so. It’s definitely possible to recover from binge eating, it’s just a matter of finding the best way forward for you. Good luck.

https://community.myfitnesspal.com/en/group/726-binge-eating-support-group

I tend to binge. What's worked for me is to have lots of healthier options to binge around me, instead of junk food. I keep a lot of pre-made salads around, berries. I freeze a lot of berries and buy frozen blueberries as my ice cream substitute. Love anti-oxidants. I eat a lot of salad and veg because I can binge on that for volume and not throw my calorie count out the window. After chewing on veg for a while, my jaw gets tired and I don't want to eat anything else any more. It can get expensive and may not be an option for those who have limited access to veg or on a limited budget. I try to keep chopped or deboned grilled chicken around. I like it with tomato soup or beef or chicken broth. I eat the chicken skin. Some say not to but life would suck if you don't eat the skin or salt your food.

I also watch videos with old school bodybuilder Ronnie Coleman on YouTube. He goes really extreme in getting a lot of lean calories in his body to support his monster workouts. I'm not saying do what he does, but it is interesting how bodybuilders adapt their meals to get lean calories in and you can adapt that in moderation to your lifestyle if you choose to. I also like watching people try to eat and workout like the Rock. Although people make fun of bodybuilders, they are a dedicated bunch of people who put their bodies through extremes of strain and deprivation to win a small trophy. There's a lot to learn from what they do. I don't recommend that you do what they do, but rather just learn the concepts that they are using and adapt them to your lifestyle.

There is no experience more miserable than that of a wrestler, boxer or bodybuilder cutting weight to win their respective competition. If you don't need the result right away the way that they do, you can adapt their methods in a more sensible way to achieve less extreme goals. And boy do these guys and girls binge after their fight or competition is over.