What do YOU do to combat the binge
GemmieNoWobbles
Posts: 398 Member
OK, so I feel like I am going over old ground here all the time but thats because I havent found anything which works. I SERIOUSLY lack self control and self discipline. These are my main problems. If I could overcome these I wouldnt need to be on here.
When I get tired, run down or depressed I WANT to reach for the junk, or pretty much eat anything in my way. I know that doing so will only make me regret it after the urge to binge has gone (namely because I feel sick) but I literally cant rationalise with myself when I am stuck in this state of mind.
So, my question is, have any of you found anything out there that helps? I've tried the think of something else, distractions etc but there is some wierd switch that goes off in my head which can only be turned off once I have done what I know i shouldnt do.
Help? I am never going to be able to lose the weight I want to until I have addressed this problem.
When I get tired, run down or depressed I WANT to reach for the junk, or pretty much eat anything in my way. I know that doing so will only make me regret it after the urge to binge has gone (namely because I feel sick) but I literally cant rationalise with myself when I am stuck in this state of mind.
So, my question is, have any of you found anything out there that helps? I've tried the think of something else, distractions etc but there is some wierd switch that goes off in my head which can only be turned off once I have done what I know i shouldnt do.
Help? I am never going to be able to lose the weight I want to until I have addressed this problem.
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Replies
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Gosh, I wish I had an answer for you. I struggle with the same problem =(0
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you can just not buy those junk foods and when you get the urge to binge, you will only find healthy foods which will not have the same effect. look in your grocery cart and see what will NOT help me reach my goal and take it out. With myself i know i cannot have the food moderately. if u want some junk get 1 snack size candy or ice cream 1 serving cup.
you can buy things like rasberries or black berries which are really low calories. they are sweet and might help when u want to binge. or now they have freeze dried fruit which is low calorie with no added sugar.- not having those foods around for me works when i decided to go hunting in the kitchen
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every time you feel like eating something that's going to be bad for you, brush your teeth. nothing tastes nice after that.0
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Pretend it didn't happen0
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I've been dealing with this a lot, mainly if the foods I have are carb heavy or have added sugar. I just start drinking liquid and/or brush my teeth. Drinking tea or coffee tricks my body into thinking I'm giving it food, water fills you up if you can push yourself to drink it when you get cravings. Other that that, if you must cave and eat something, even if you aren't really that hungry, I would reach for some veggies or fruit. My favorite is veggies dipped in hummus. Healthy and filling (if you like hummus).
These should hopefully turn off that binge switch. Hope this helps! Good luck.0 -
What I did was give myself a "7 Day Challenge." 7 days straight of being under my calorie goal. Then I told myself I could have a cheat day and eat whatever I wanted. I did the 7 days (and this was during the end of the quarter, so I had projects and tests and was up past midnight every night) and made myself stick to it. By the end of the week, when it came time for my cheat day, I ended up not even eating 2000 calories that day because I was so proud of what I had accomplished in that week. And since proving to myself that I could do 7 days in a row like that and not be miserable, I've had much less trouble resisting binges and temptations.0
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I binge on a bag of Orville Reddenbacher movie theater butter popcorn. 88 calories for an entire bag.
Or sugar free instant jell-o pudding if I want something sweet.0 -
Something i do. i have one really good friend. And i have told him anytime i get in that place he needs to tell me no. Not anytime i want a bite of chocolate or something but when i just feel like im desperately wanting to go over board. so i call him or text him when i get that way. And he talks me down. Maybe you cant reason with yourself but someone else can. Plus you'll feel responsible to someone else. And that someone else will know. So for me thats a motivation not to do it.0
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I agree with soniaa777. Just don't keep the junk around. I have the same problem, compounded by working from home. So I'll get bored or stressed, I'll walk to the pantry/fridge looking for junk to stuff in my mouth. Al that's there are things like beans, almonds, fruits & veggies. So I either eat a healthy snack or just walk back to the desk thanking the heavens that I did not buy Doritos last time I was at the store.
I think it's become a cliche around here, but it's true: it's easier to walk past it once in the grocery store than it is to walk by it every time you enter your kitchen.
NEVER go grocery shopping hungry. That's what usually causes me to buy the junk food.
Good luck! Don't get discouraged, and keep at it!0 -
I give myself two free bites of ANYTHING on any given day. TWO BITES. Maybe that would address the craving issue perhaps. I have somewhat gotten over those cravings and hardly ever use my two bites. In the beginning it helped me get over the hump.0
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I have this problem, too!
I generally try to avoid buying 'bad' food, because if it is in the house, I WILL reach for it. I also keep a lot of low cal snacks around so I can munch throughout the day without undoing everything--100-cal pudding snacks, rice cakes, and low fat waffles. The low fat Nutrigrain waffles from Leggo are a godsend for me, because they're low fat, low cal, easy to make, and the whole grains fill me up.
In the event that I do end up caving and buying a 'bad' snack (like I did the other day, and now I have Marzipan cakes in my freezer! ): I was doing so well, too!), I just really, really have to keep myself to 1 serving size a day. It's hard, but I log it every time I have some of it, and then try to keep it to the back of the fridge so that when I hit the fridge for a snack, it's not the first thing I see.0 -
I've struggled with this too, and though I still slip up every now and then, I've figured out a few things that work for me.
First, I try to figure out WHY I feel the urge to eat. Am I actually hungry, or just sad/tired/bored? If I'm craving a specific thing, I ask myself why. Do I want pizza because of the carbs? Do I want the sugar in ice cream? Am I stuck on cheeseburgers because my body wants protein? If I can figure out what nutrient my body is trying to tell me it needs, then I'll find a healthy alternative to my trigger foods: a bowl of (measured) brown rice with stir fry veggies for carbs, fruit for sugar, greek yogurt or eggs for protein as a snack. At first it takes a bit of digging, but cravings are often there because our body wants or needs something we haven't given it enough of, and if you really pay attention you can learn to recognize that.
If I know that I'm not hungry and my cravings are based in emotions, I try to figure out what made me feel that way in the first place. Tired? Take a nap or drink a mug of strong tea, or go do something active. Sad? Journaling out your feelings can help, or talking it out with a friend. If I'm just bored and looking for something to do, well, pick up a hobby!
Good luck with it, and if all else fails, just focus on what you'll feel like AFTER you binge. That's a pretty big motivator not to do it!0 -
I second the instant sugar free pudding. It will seriously fill you up and isn't nearly as bad for you as cookies and brownies.0
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I think part of the problem is getting to that place where you want to binge - for me, the binge starts long before the bag of chips get ripped open. If I want to be able to have a healthy relationship with my body I have to be healthy - that means dealing with stress in other ways and taking care of myself so that I don't get into that "red zone" where no food is off limits.
If you usually get the urge to binge when your stress level hits an 8, for example, figure out how to take care of yourself - even make lifestyle changes if you need - so that your stress level stays below a 7.
Easier said than done, I know, but I hope that makes sense.0 -
Frozen fruit is low in calories and I pair it with light n fit yogurt. 1 cup of both is less than 150 calories and it fills me up for a bit. That would be a great snack. You can get away with eating a lot of fresh fruits because they are low calorie. I have grapes in my fridge too.
Also, if you are doing it just because you are bored... Find something to do!!! When I find myself walking around the kitchen and looking through the cabinets etc I have to find a way to keep my mind busy. Most of the time my kids keep me busy.0 -
bump0
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I find that when I am anxious or unsettled I reach for food. This has been an issue for me for years. I also suffered from eating disorders, so I have experience in this department. I have seen therapists and psycologists and the answer seems to be the same....When we are unhappy we have low levels of seratonin the feel good/happy hormone. Having sweets/carbs junk gives a boost to seratonin levels..temporarily. Then the cycle continues up and down. They have suggested I try meditation, and yoga to calm and centre my mind and balance the hormones. Easier said than done. BUT I will tell you that meditation, just stopping, breathing for 10-15 minutes to calm your mind really helps. I wrote a post the other day about GABA, it's supposed to help people with alcohol addiction, anxiety, depression etc. I found that in the past few days I have been calmer and have been sleeping better. It is worth looking into.
Good luck, 0 -
Personally, the thing that has been most helpful to me to end binge-like behavior has been my work with a therapist. It was not why I sought therapy, but I've learned that my eating habits are amazingly intertwined with pretty much all of my other "issues." So by dealing with those, I am finding that I am having more success controlling my eating.
I did also consult a nutritionist (and was thrilled that my insurance covered it 100%!) to address issues similar to those in your post. These are the main suggestions that she gave me:
1. Mindful Eating. You sit down with your food and NO DISTRACTIONS--no screens, reading materials, screaming kids--and appreciate your food using multiple senses (smell, appearance, texture) and then you eat each bite and really take the time to think about you're doing and to truly enjoy the food.
2. Waiting 10 minutes (or whatever amount of time). Maybe take this time to write in a journal about how you're FEELING because in these situations it's generally not hunger.
-LP0 -
Wow, thanks everyone. So many great suggestions here. This is why I love MFP because there are so many people out there who understand and help.
Thanks. Just reading up on the internet about self discipline training and will power. So far I have found that challenging yourself to do things you do want to do, i.e. do it now dont put it off til later really helps to train your mind into being self disciplined and strengthen will power. So, from now on I am going to tell myself do it now NOT later. Hopefully this will make me more self disciplined and build up some will power so I can talk myself out of binging and reason with myself why I am acting the way I am.
Thanks again. :flowerforyou:0 -
Pretend it didn't happen
:laugh: pretttty much
ETA: there's also a binge eating support group on here that you can look up 0 -
Something that I saw on an old MFP post has also been helpful. When you're about to stuff xyz into your mouth, stop and think "I CAN eat xyz right now, but I'm choosing not to because _____." I have that quote on my fridge and it empowers me to make a better choice (sometimes).0
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I can understand the binge eating problem. For me its completely emotional. Usually if I'm that upset there's no stopping me from starting. So for me its about acknowledging what I'm doing while I'm doing it.
I look that chip in the face and saying you may taste delish you will not make me feel better.
But try no to beat yourself up too much. Because we all have relapses and it takes a long time to really change a habit.0 -
Oh goodness, ***looks in her bag of tricks***
Sweet:
Nabsico 100 calorie Mr. Salty Pretzels are awesome.
Breyers Fat Free Chocolate Ice Cream 90 calories per serving (some FF frozen yogurts are too)
Hanniford lemon sorbet, 80 calories 1/2 cup (trust me, its all you need)
Fudgicles are 40 calories per serving
Fat free pudding 60 calories per serving
Skinny Cow Ice Cream sandwiches 140 calories per.
Watermelon under 50 calories for 1 cup chopped. 2.5 cups is a large bowl mounded over for 125 calories.
Kiwi, around 50 calories per.
Red grapes are 100 calories per cup
Strawberries are really low in calories 1 cup (halved) is only 49 calories
Chocolate Cheerios are about 122 calories per 1 cup and tastes kind of like cocoa puffs
*Ciao Bella Blood Orange sorbet is 60 calories per serving and is very flavorful. It tips the money scale at almost $5.00 a quart but it is sooo worth it.
The Chips Ahoy Chocolate drizzle chocolate cookies 100 calorie packs is a great snack that is super chocolaty.
Minute Maid Juice Bars=awesome 60 calories a piece
Dannon fit and light yogurt 80 calories
Edys frozen fruit bars 60-100ish calories
Delmonte light fruit cocktail 60 calories per 1/2 cup
Banana 80-120 calories
Quaker 90 calories snacky thingys the chocolate and the caramel are great!
Keebler 100 calorie cookies and cream snacky thingys
Lindt 50% Dark Chocolate 50 calories per square
Believe it or not... Hershey's Chocolate Bar, half a bar is only 105 calories
M+M's are only 3.4 Calories per piece
Orange Dream Bar 70 calories
Nestle hot cocoa (25 calories SF kind, 80 calories regular)
lifesavers SF candy 7.5 calories a piece
Lemonheads 5 calories a piece
Brothers all freeze dried pineapple, 60 calories a package
Savory/Salty
Reduced Fat Ritz Cracker 70 calories per 5 crackers with Laughing Cow garlic and herb swiss cheese 35 calories per wedge
Rold Gold Pretzel sticks 100 calories for 48 sticks
Popcorn. Smartpop has 100 calories bags or even some butter popcorn is 25 calories per cup.
Salsa and chips are a great option for snacking. 140 calories per 7 large chips and only around 15 calories per 2 tablespoons on salsa.
Borden String Cheese is 70 calories
*I have been addicted to fried green peas (not wasabi) They are not that low in calories. it is about 130 per 1/2 cup. The good thing about it is that they are very crunchy and it takes you a long time to eat so it is a great diet food. If you like sunflower seeds you will probably like peas. I get them at the Natural living center for only like $2.00 a pound. It is very cheap. Makes sure you get scoops with enough salt.
1/2 cup carrots 35 calories
1 cucumber sliced in vinegar, salt and pepper 45 calories
Mini babybell light cheese 50 calories
Pringles Light 70 calories per 14 chips.0 -
Oh goodness, ***looks in her bag of tricks***
Sweet:
Nabsico 100 calorie Mr. Salty Pretzels are awesome.
Breyers Fat Free Chocolate Ice Cream 90 calories per serving (some FF frozen yogurts are too)
Hanniford lemon sorbet, 80 calories 1/2 cup (trust me, its all you need)
Fudgicles are 40 calories per serving
Fat free pudding 60 calories per serving
Skinny Cow Ice Cream sandwiches 140 calories per.
Watermelon under 50 calories for 1 cup chopped. 2.5 cups is a large bowl mounded over for 125 calories.
Kiwi, around 50 calories per.
Red grapes are 100 calories per cup
Strawberries are really low in calories 1 cup (halved) is only 49 calories
Chocolate Cheerios are about 122 calories per 1 cup and tastes kind of like cocoa puffs
*Ciao Bella Blood Orange sorbet is 60 calories per serving and is very flavorful. It tips the money scale at almost $5.00 a quart but it is sooo worth it.
The Chips Ahoy Chocolate drizzle chocolate cookies 100 calorie packs is a great snack that is super chocolaty.
Minute Maid Juice Bars=awesome 60 calories a piece
Dannon fit and light yogurt 80 calories
Edys frozen fruit bars 60-100ish calories
Delmonte light fruit cocktail 60 calories per 1/2 cup
Banana 80-120 calories
Quaker 90 calories snacky thingys the chocolate and the caramel are great!
Keebler 100 calorie cookies and cream snacky thingys
Lindt 50% Dark Chocolate 50 calories per square
Believe it or not... Hershey's Chocolate Bar, half a bar is only 105 calories
M+M's are only 3.4 Calories per piece
Orange Dream Bar 70 calories
Nestle hot cocoa (25 calories SF kind, 80 calories regular)
lifesavers SF candy 7.5 calories a piece
Lemonheads 5 calories a piece
Brothers all freeze dried pineapple, 60 calories a package
Savory/Salty
Reduced Fat Ritz Cracker 70 calories per 5 crackers with Laughing Cow garlic and herb swiss cheese 35 calories per wedge
Rold Gold Pretzel sticks 100 calories for 48 sticks
Popcorn. Smartpop has 100 calories bags or even some butter popcorn is 25 calories per cup.
Salsa and chips are a great option for snacking. 140 calories per 7 large chips and only around 15 calories per 2 tablespoons on salsa.
Borden String Cheese is 70 calories
*I have been addicted to fried green peas (not wasabi) They are not that low in calories. it is about 130 per 1/2 cup. The good thing about it is that they are very crunchy and it takes you a long time to eat so it is a great diet food. If you like sunflower seeds you will probably like peas. I get them at the Natural living center for only like $2.00 a pound. It is very cheap. Makes sure you get scoops with enough salt.
1/2 cup carrots 35 calories
1 cucumber sliced in vinegar, salt and pepper 45 calories
Mini babybell light cheese 50 calories
Pringles Light 70 calories per 14 chips.
Whoa thans Trischa, not sure i can get all those in good of UK but given me pause for thought... will go hunting for some substitutes! x0 -
I pray to God for strength (if you are not a religious person, find someone to be accountable to and talk to that person or that object); I drink water; I eat plant-based/non processed foods, preferably veggies and starchy foods; I go for a walk and meditate.0
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Hey im in the uk, and im a complete chocolate fiend. If im happy, sad, stressed, doing something i enjoy, just ate dinner whatever i could find an excuse! My trick now im taking my dieting seriously... Options hot chocolate. I buy them indavidual and there is plenty to chose from in the supermarkets, You'l have to check coz they all have different calories but its typically between 40-100. Its working for me because i want the taste, although not eating to start with was odd.
I also agree with the people above dont buy the bad options so you cannot grab it when the binge is coming on, i always make sure iv go plenty of fruit in, i also if i feel it coming on early in the day plan a really yummy dinner, something to look forward too but always within my allowence lol.
Grabbing a glass of water and/or working out always helps me too :happy:
Good luck!0 -
I definitely some of these kind of problems are personality linked and very hard to change. You can change how you deal with the binge after you have it. Normal reaction is depression and lack of motivation to keep trying.
instead next time you binge you could compensate by eating under calorie goal the next day and doing a good 60 mins cardio to burn it off. That way no harm done.
Thats how I personally combat breaking my diet. And once y ou have the rule you have to do an hour cardio each time you break out, it kind of puts you off breaking out in the first place sometimes as you know you will have to make a big effort the next day to combat it. This is just what I do anyway.0 -
Oh goodness, ***looks in her bag of tricks***
Sweet:
Nabsico 100 calorie Mr. Salty Pretzels are awesome.
Breyers Fat Free Chocolate Ice Cream 90 calories per serving (some FF frozen yogurts are too)
Hanniford lemon sorbet, 80 calories 1/2 cup (trust me, its all you need)
Fudgicles are 40 calories per serving
Fat free pudding 60 calories per serving
Skinny Cow Ice Cream sandwiches 140 calories per.
Watermelon under 50 calories for 1 cup chopped. 2.5 cups is a large bowl mounded over for 125 calories.
Kiwi, around 50 calories per.
Red grapes are 100 calories per cup
Strawberries are really low in calories 1 cup (halved) is only 49 calories
Chocolate Cheerios are about 122 calories per 1 cup and tastes kind of like cocoa puffs
*Ciao Bella Blood Orange sorbet is 60 calories per serving and is very flavorful. It tips the money scale at almost $5.00 a quart but it is sooo worth it.
The Chips Ahoy Chocolate drizzle chocolate cookies 100 calorie packs is a great snack that is super chocolaty.
Minute Maid Juice Bars=awesome 60 calories a piece
Dannon fit and light yogurt 80 calories
Edys frozen fruit bars 60-100ish calories
Delmonte light fruit cocktail 60 calories per 1/2 cup
Banana 80-120 calories
Quaker 90 calories snacky thingys the chocolate and the caramel are great!
Keebler 100 calorie cookies and cream snacky thingys
Lindt 50% Dark Chocolate 50 calories per square
Believe it or not... Hershey's Chocolate Bar, half a bar is only 105 calories
M+M's are only 3.4 Calories per piece
Orange Dream Bar 70 calories
Nestle hot cocoa (25 calories SF kind, 80 calories regular)
lifesavers SF candy 7.5 calories a piece
Lemonheads 5 calories a piece
Brothers all freeze dried pineapple, 60 calories a package
Savory/Salty
Reduced Fat Ritz Cracker 70 calories per 5 crackers with Laughing Cow garlic and herb swiss cheese 35 calories per wedge
Rold Gold Pretzel sticks 100 calories for 48 sticks
Popcorn. Smartpop has 100 calories bags or even some butter popcorn is 25 calories per cup.
Salsa and chips are a great option for snacking. 140 calories per 7 large chips and only around 15 calories per 2 tablespoons on salsa.
Borden String Cheese is 70 calories
*I have been addicted to fried green peas (not wasabi) They are not that low in calories. it is about 130 per 1/2 cup. The good thing about it is that they are very crunchy and it takes you a long time to eat so it is a great diet food. If you like sunflower seeds you will probably like peas. I get them at the Natural living center for only like $2.00 a pound. It is very cheap. Makes sure you get scoops with enough salt.
1/2 cup carrots 35 calories
1 cucumber sliced in vinegar, salt and pepper 45 calories
Mini babybell light cheese 50 calories
Pringles Light 70 calories per 14 chips.
Thanks! Great list. 0 -
I find that recording everything helps, because if you think about a binge, you know it's often left to "chance" when you'll stop. It escapes your conscious awareness. I have found that if you put the "forbidden food" in front of your awareness, you might enjoy it better, knowing it was a decision and not "the devil making you do it". Besides, how many of us go off, then fail to get back on? Record all of this, and it'll be easier to get back on. And the ride will be smoother next time, too!0
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