I keep binging! Need help!

I've been binging a lot too recently... I am an emotional eater and I eat empty calories to feel better. The problem is, I end up feeling worse about myself.

Some things I like to do to try and limit binges:
-Drink lots of fluids, especially water (not empty calories like soda or juice... crystal light, coffee, or tea are good choices for me because it's hard for me to drink a lot of water).
-Eat some fibrous vegetables. Or some fruit, if you're craving something sweet
-Go for a walk. This one is difficult for me because often times when I binge it's because I'm depressed and don't want to move. The walk will help you avoid food AND make you feel better if you're in a slump. Hard to start, but it's worth it if you can get yourself up and moving.
-Go to sleep early. Wake up and have a big, healthy, balanced breakfast and a little caffeine (coffee or tea).
-Eat SLOWLY. If you are full, stop eating. Pay attention to the kinds of foods you are eating and the quantities.
-Write EVERYTHING in your food journal. I recently made my public and it's humiliating at times... but it keeps me accountable.

Good luck. I hope you find happiness and are able to treat your body the way it deserves. Add me as a friend if you need additional support. I can always use a fellow MFP friend to keep me in check, too. :-)

The more I think about what I shouldn't eat, the more I want to eat it.

Can you try to split up your meals? That way you will feel like you are constantly eating- which in fact, you are! hehehe

I try to eat every 3 hours for a total of 6 times a day, but of course have smaller portions. I try to do 3 meals and 3 snacks and drink lots in between- coffee, tea, water, seltzer water.

Best of luck!

I have noticed that when I am going to be food naughty, I feel it coming on. It is in my thoughts long before it actually passes my lips. Think WAY ahead about when you can do/eat instead of the sugar plums dancing in your head. Good luck!

I hear you - I've had a long history of binge eating and that's why I gained so much weight so fast.

Here's what I figured out. Eating is a coping mechanism - and also puts weight on which ultimately helps you to feel safe - it's a layer of protection. Is there anything that is stressing you out in particualar? Sometimes it's unconscious.

I've been listening to some hypnotherapy audios each day, those seem to help. There's a bunch on Itunes, weight loss hypnotherapy and meditations.

When you get stressed out, you can have a signal in your brain that is alerting you to eat carbs, which cause a rush of seritonin and can calm you down. There is a physical reason for binging, but it's usually rooted in something emotional. You're so wise and brave to reach out for help.

Now...Breathe. It will all be okay.

The reality of facing a full blown binge temptation is a really tough one. But there are stratergies you can use to get through it. There are some really good sugestions here. Another one to add might be to read over your goals (without measurable realistic goals you will get lost along the way. Look at photo's and try picture what you want to look, feel and be like at the end of your weightloss journey. Get a book on Cognitive behavioural therapy and transactional analysis. This way you can learn about thoughts, feeling and action and why you do the things you do. I did an interesting thing not so long ago, I wrote a letter to myself from my body (as if my body were a personality)

eg.I feel really hurt when you run me down in front of people, I dont like the way you feed me so much that I'm uncomfortable and then proceed to try putting more rubbish into me. I really love getting exercise, but you rarely do any at the moment. I feel unloved and uncomfortable.

Then I wrote a response letter to my body.

eg. I am so sorry I've made you feel and look this way, I promise to try doing at least 30 minutes of exercise everyday and to think before I put rubbish into my mouth. I will no longer joke about how I look and belittle myself. I will try being the best I can be. But realise that I am falable and will on occasion mess up, but I promise than when I do mess up, I'll get back on track and keep going.

I know this sounds wierd, but it really gives yuo a chance to think. If you choose to try this.I hope it helps you as much as it helped me...:flowerforyou:

One thing that helps me is to put a tablespoon of Chia seeds in a small glass of water - or you can sprinkle them on your fruit or cereal or just about anything. Chia seeds swell so they really make you full and not hungry. Chia seeds are very very good for you. I use them every morning on my homemade cereal. Check the internet for info about chia seeds. Don't know where you live but you can get them at Whole Foods or probably any other store like that. You can also order them from Nuts Online.

It really helps to clear all the junk food from your house. Cut out soda pop and sugar drinks. When you are about to eat something you know you shouldnt just say a prayer to Jesus and he will give you the strenghth to control yourself. He loves you so much!

What I do is I'll leave the house and leave my money so when I'm out I can't buy anything, take a drive or a walk! Visit a friend or ask someone if they need any errands to be done!

I was going to suggest the same thing, but thought maybe she has a reason to stay in (small kids, etc.). If there's nothing keeping you inside, lace them up and take to the streets (or sidewalk or trail or where ever you can get a quick walk in). That will not only distract you, but clear your mind and get the blood pumping. A walk around the block can do wonders. The time and distance really add up too which means you'll see healthy results. Make sure you take some water with you. Best of luck to you!

Another option is to read or post on MFP before reaching for anything. Add the food item to your exercise diary even before you eat it. That way you'll see the effects on your daily calorie budget and can put the meal or snack in perspective.

My last suggestion is to make nutritious green smoothies. I usually blend up about 6 cups worth and drink it throughout the day. I add kale, spinach, collards, peas and even lima beans to my smoothie (not all at once though, LOL). Somedays I feel like a chocolatey shake so I'll add some greens, a banana, a couple of tablespoons of peanut butter and some flax or frozen peas to my blender and let it rip. Other days its a combination of fruit and greens. I've even used canned greens with pumpkin puree, cinnamon, pumpkin pie spice and a tablespoon or so of honey or brown sugar to make a killer pumpkin pie smoothie. With smoothies you get the nutrients (fiber, minerals, vitamins) you need to keep you satisfied and the volume of the liquid helps you feel full right away.

best of luck and keep us posted. feel free to add me.

And water. Make sure you are drinking copious amounts of water. Some of our 'cravings' are actually thirst.

I know how you feel. These are things that I do now to help me cope.

Whenever I feel like eating I force myself to drink 3 cups of water one after the other. I rarely can eat after that.

Also, I eat in three hour intervals. If I feel like eating earlier I just tell myself NO and I wait. Forcing yourself to sit down and wait for something can make you reevaluate what you will stick in your mouth and it might make you not want it anymore.

If you are an emotional eater, then I agree with a string of several above, that sitting down and asking why you are eating, what is eating at you, how is this (item of food - one thing at a time) going to change the why or the what. Feelings hide behind emotional binges, invite them into a frank discussion. Lots of folks here will help and you can message friends privately if you don't want to share feelings with the boards.

i also understand where you are coming from! i have lost about 70 pounds, and still working. My personal trainer has me on a very ambitious goal of 5 pounds this month, started right before christmas. It is not going well. This time of year for me is stressful because i have several sad anniversaries this time of year. So the last 4 days it seems like all i can do is EAT! 4 entire days of it. and i feel HORRIBLE because if i keep up at this rate i will NEVER come even close to my goal. I also work in a kitchen as a cook, so i have unlimited access to food a,d cookies and cakes etc, it is terrible.

But as for what everyone has said, try to not eat for a little while, and if you are still hungry in an hour, then go find something to eat. Healthy, greek yogurt, raw veggies, etc. Good luck and i hope your figure out what your triggers are!

I have had this problem too, I saw some chocolate earlier and ate loads, rather to many to be honest, if something is in my reach or I think about food, I binge....
To try and stop, I eat healthy snacks, have water or try and distract myself