How do I stop binge eating
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zwoman111
Posts: 3 Member
Good afternoon members. So far I've lost about 12 lbs, give or take. However, I have those days when I go way beyond my calorie limit because I eat everything in sight. Anybody know why that happens? Anybody know how to stop it? Thanks!
1
Best Answer
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Yeah, it's usually because you've cut too low.
Set your Goal at "Lose 1 pound per week."
Eat enough protein to meet your protein goal on your food diary.
Make sure you're getting enough fiber. Protein and fiber are key.2
Answers
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@zwoman111 Are you eating enough calories?0
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Try to be aware of your cravings and not act on them. They will pass. When I was carb counting and trying to lose fat, I'd get hungry at night time so I'd have a cup of tea or coffee, it completely distracted the urge and the craving stopped.3
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Congrats on the 12 lbs lost....the cold hard truth on binge eating? Throw all the junk food out of your house and replace with healthy options. If you are tempted to binge, not having junk around is one way to solve the problem. Works for me. And like others said, you may need to up your overall calories per day to feel satiated. Next time you feel like binging, binge on some low calorie rice cakes, fresh veggies (no dressing) , dill pickles , unsweetened coffee/tea, or take a walk outside to get your mind off of it. Develop WILL POWER.2
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I know some folks who have triggered success by putting up a sign on the refrigerator or pantry or both that says something like:
"Kitchen closes at 19:30"
This can be very useful if you suffer from late night snacking and if you will actually heed the sign.1 -
I know some folks who have triggered success by putting up a sign on the refrigerator or pantry or both that says something like:
"Kitchen closes at 19:30"
This can be very useful if you suffer from late night snacking and if you will actually heed the sign.
Unfortunately, with binge eating, that's extremely likely to trigger a binge as soon as the kitchen is "open"2 -
Ugh binge eating. I have always been a binge eater. Uncontrolled, not even hungry, being secretive, etc.
It's a terrible feeling to have that lack of self control. For me, I have to stick to a strict regimen. If I stray even a little bit, I'm off and running. I can't have just a little bit of something. Nope, gotta finish the box. So I have to keep a lot of things out of the house. My dh loves his junk food so when he buys it, I tell him he needs to bring it upstairs, out of my sight. He doesn't get it. I tried to make him understand, comparing it to his need for cigarettes.
Anyways, I find things that I do like and can substitute for the foods I crave. It doesn't make for a varied diet though. Plus I get at least one meal in every day that's a huge salad with a good source of protein in it, such as a can of tuna.
There are definitely trigger foods for me, like peanut butter. I was having toast and peanut butter every morning but then I'd have peanut butter throughout the day as well. Before I knew it, I'd be up to eating probably 1000 cal. a day in just peanut butter. So today is my first day back and I'm hoping to conquer my recent out-of-control eating.
I truly feel counting calories help because it puts into perspective just how much your body is taking in each day. It keeps me accountable. If I want to blow 500 cal. on a pastry instead of eating a good sized healthy meal, it's easier to realize what difference our choices make.
I wish you lots of luck in continuing your great start!!!8 -
nighthawk584 wrote: »Congrats on the 12 lbs lost....the cold hard truth on binge eating? Throw all the junk food out of your house and replace with healthy options. If you are tempted to binge, not having junk around is one way to solve the problem. Works for me. And like others said, you may need to up your overall calories per day to feel satiated. Next time you feel like binging, binge on some low calorie rice cakes, fresh veggies (no dressing) , dill pickles , unsweetened coffee/tea, or take a walk outside to get your mind off of it. Develop WILL POWER.
While I completely agree with you in getting rid of the junk(that's what I do as well)on those days when your bingeing brain is working overtime and your willpower is weak and you don't have all that junk food, you're still going to find something to eat beyond control.
That was me this whole past weekend.
I've bought rice cakes for when I'm in a mood for crunch but then I'll slather on peanut butter.
There is no easy one-fits-all answer and it's a daily struggle, to be sure. But nobody said life is easy. I've heard and read so many places you don't want to feel deprived but I've been asking myself lately, why not? All through life, we have to deprive ourselves of certain things. Otherwise we'd be living in excess of all things. JMO. If we raise children, we do lots of cutting back and rethinking our priorities. If we want to keep a good job, we can't be jetsetting all over the world on a whim.
One of our priorities in life should be trying to maintain a healthier way of living(whatever that means for each individual) so we can enjoy our lives more fully.
Just some thoughts rolling around in my meager brain this morning.
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A couple of reasons IMO. Too restrictive of calories or too restrictive on foods you like to eat.
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One thing I have done to support tracking my food is to allow Future Me to the party. Present Me almost always regrets the choices that I knowingly made that put me way over my "budget" for the day. But Past Me didn't care. She wanted the food, and all of it. Now, I log it without even eating it. Look at the log. See the numbers. Look at how I am sabotaging myself. Then, Future Me gets a voice. Many times, I don't eat all of the food. Many times, I don't eat any of those extras. I find something else to do. I find something to snack on to get my crunch if that's what I need (carrots are a staple in my house). And I don't delete the extras until the end of the day before I go to bed, when I know that the kitchen is closed.2
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@girlwithcurls2 ~ interesting, future you. Thx for the share.
@zwoman111 ~ welcome to mfp
There is a difference between extra eating and 'can't stop' and the strategies to do better can be similar or different.
To change, we release the old, embrace/practice the new until the new happens. So make a plan to try, then adjust, try more.
One strategy I use in the evenings is to plan a snack and get it ready earlier in the day so i can grab and eat when it is snack time. Then stop, do something non-food after.
Don't fret if you crash and burn, just adjust your strategy if you need to, then try more. Keep at it
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cmriverside wrote: »Yeah, it's usually because you've cut too low.
Set your Goal at "Lose 1 pound per week."
Eat enough protein to meet your protein goal on your food diary.
Make sure you're getting enough fiber. Protein and fiber are key.
That makes a lot of sense. Thank you!1 -
Thank you all for the great advice!!1
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