how do YOU stop yourself from bingeing?

I don't....I go with the flow, then I am ready to refocus, and get going again.

I find that with dieting, I need a little extra fiber to, you know, do what the body gotta do. And I've got a horrible sweet tooth. So I build into my daily macros either a Fiber One brownie or a dark chocolate granola thin. I eat it very, very slowly. If I feel like I want another one, I make a cup of tea. My current favorite is a green tea flavored with pomegranate, acai and blueberries. By the time I've finished my tea, I find I'm satisfied.

i have this prob also. it's hard. I guess i have to remind myself its only a craving and it will pass, it will last around ten minutes and it's so intense. i dont need it, i dont need it. I have tried making a cup of tea or coffee, leaving the room. saying 'no' to the actual food item. Sounds weird but it can be empowering to tell what you're craving you will not give in. it's good to keep things like grapes or whatever in the fridge to eat instead, if i eat heaps of grapes instead of the offending food i desperately want even if i fill up on them i wont feel too bad that i have eaten so many. This is prob only helpful for dealing with cravings then bingeing specifically. maybe look up the calorie content, fats, sugars how long it would take to burn off if you ate them, knowing that stuff can help it not look so attractive. if it's gonna take you 2hrs to burn off ur brain switches on and knows it's not worth it. Sometimes i try to think of my body as a factory, needing certain things and junk food as garbage or stuff that really my body doesnt need to be efficient. also try not to get to the point with your dieting that ur really really hungry. i eat a lettuce salad three times a day and drink green tea with lemon juice in it as a snack. A bit of lettuce with some olive oil and salt and pepper isnt bland enough to get very sick of eating, and i try to feel good about myself for maintaining i eat this as a snack so the temptation to binge isnt as bad when i feel good about myself. try eating an an apple when your craving, if your really not hungry you wont finish it, the realisation ur not that hungry curbs the urge for me a bit. I hope this helps. i know how hard it is. if you think ur binging is triggered my any emotional things like u feel like crap there are some things you can do to try to feel better, small victories. And of course, if you find you've given in, dont beat yourself up. just get back on the horse and try again the next day. drinking tea cuz it;s hot i think it can trick your brain or body into thinking your eating soemthing. distractions and a tea. dont go to the shops if you feel cravings.. baaaad move

When I overeat I overeat then get back on plan its not a loss or anything that most may think it is. What one person may think is a binge is simply a snack for another person. In my earlier days I could eat a whole loaf of bread with a jar of peanut butter in about an hour. I did not feel guilty a whole lot because it was a snap to get back on track.

If you think about it binge eating was a regular part of our ancestors BUT the only difference is they rarely ate IE they gorged on a meal then did not eat for many hours if not days. Today thats a bit different where we got no shortage of food!

The best thing to do when you get off track is to pretend nothing happened and keep on going fresh with your next meal.

I have a cheat day. I do accept that fact that cravings will always be there.

Personally, I find that when I want to binge it seems to be for something in particular (sweets, salt, fried foods, ect) and if I let myself go at it on a cheat day that the binges stay more under control.

If I having cravings, I will get the thing I think I want to eat, sit down and keep repeating, "Do I really want this?". It's like your brain hasn't been told that this isn't what it wants. You have reassure yourself that you don't want it.

I'm not saying it's not OK to indulge, but sometimes you really don't want it even though your stomach does lol. I get enough protein and fiber throughout the day, but it doesn't stop me from craving something lol.

I plan ahead and make sure I have enough calories and macro's left for something I might enjoy. I don't go overboard and pig out, I have a small portion and leave it at that. My cravings for something sweet usually goes away.

I plan every day in advance, and then before I eat something extra, I log it and "complete" the day. If what I want to eat isn't worth the difference in the "If every day was like today...", I don't eat it. Sometimes it is (homemade chocolate zucchini cake) and sometimes it isn't (crappy quality donut).

I'm slowly getting control of this. I find I want to binge if I don't eat enough of my calories for the day. I know people want to lose weight as fast as possible, but I do much better setting my loss at 1 lb. a week (I often lose more by the end of the month) and eating up most of my higher calorie allotment. (If you're exercising, make sure you're eating back enough cals to make up for what you're losing so you don't end up under cals and feeling deprived.) Sometimes I don't need to eat all my calories, but on hungry days, I do. If I truly want to binge, I know I'm not eating or drinking enough. So, vegetable newbie that I am, I try to fill up on a lot of vegetables now, good doses of protein and good fats (pb, fish, canned fish, etc.), and fiber (like cereal) besides vegetables. If I need a mental "sweet" fix, I pick Jello Sugar Free Double Chocolate Pudding cups. Very calorie reasonable. In fact, last week my boyfriend and I gave into a "binge"--we ate a mini watermelon. If you stick with cleaner eating, your taste buds do change as do your cravings. But if you must have pizza or chocolate, allow yourself some within a reasonable portion. I'll get a personal pizza so I'm not tempted to overdo it. Or I get some dark chocolate and dip in it PB. Chocolate almond milk is also awesome since it gives you so much nutrition in low cal form, and it the sweetened version (a little higher in calories) tastes just like chocolate milk. There are ways to smartly "binge." Strawberries or grapefruit with a sprinkling of sugar also works for me. And limes with a touch of salt get my salty/sour cravings. I guess I'm saying if you feel the need to binge, binge smartly.

If it is at night (which is my usual time to inhale food), I brush my teeth and use minty mouthwash! Chips and cookies don't taste very good after that. At work I try to have a granola bar or some fruit.

Do you have your meals planned out? Is it giving you your needs?

My guys never snack when dieting because they never get to the stage where they are hungry enough to binge. Seems to me you're diet is not set up right...

EDIT
Just checked. Its your meals you eat. Lots of sugary or simple carbs or refined flour. You are getting blood glucose crashes followed by massive hunger issues due to insulin release.

It's all a mind game. You just have to go against anything you've ever did. Great advice above to just not take the first bite. And that's hard, I know!!! But loosing weight and becoming healthy is about changing the way you THINK. And going against everything you ever did before. I find that it helps to have something else to do. Like crafting or something at home.

My advice ? Low calorie protein source and lots of water - remember the "20 minute until your brain knows your full rule", if you can occupy yourself for 20 minutes after eating high protein and a large glass of water -( washing, cleaning , having a shower, walk to the shop) youl lose the crave (not completely) but a great deal ...

For example, in the last 2 days you had:

Goulburn Valley Dairy Co - Milk Chocolate, 600 ml
Red Rooster - Rippa Sub - Chilli & Garlic Aioli, 246 g
Kraft - Light Philadelphia Cheese & Ritz Crackers, 50 g
Generic - Homemade - Nachos, 1/3 cup microwaved


These are very poor choices and will lead to snacking. I'm not trying to be funny hun, just not trying to sugar coat it. You're diet is quite weak.

The thing to remember IS your past is behind you. No point worrying, sort your diet, sort the binging. I've just gone thro a split, my ex is moving out etc but I'm not using this as a reason to binge. I could, but what does eating and making myself worse (as this thread being posted shows) accomplish?

I find having only healthy food options to binge on helps..there's not much guilt involved if you cleaned out the whole fruit basket! Anyways who does binge on healthy food? And I try to eat before I get hungry, this seems to tame the cravings a bit!

Hi,

Don't see this as an agressive reply please, but you are sabotaging yourself....
I just went to see what were your meals for today...
I noticed one BIG problem. You should try to take your calories and spread them along the day.., today for example, you consummed half of your daily goal at lunch.
PEANUT BUTTER for breakfast? You do have more correct choices, like chiken hamb, light cheese, or there is arround 'cause your mom always have it at home also, like bread???

I know is difficult...when i lived with my parents there were always cookies, bread, less correct choices arround 'cause they like it and my father and sister can eat them with no regreats (lol)
I had one strategy at time, that were THEIR stuff, so i couldn't eat them, i thought as if i consume some of that stuff, I was stealing...It worked for me!!! Think in all those things as if they are not yours. If they are and your mom doesn't eat them regularly TROW them in the garbage!!

Chocolate Mousse With Caramel Fudge Sauce at lunch? I ate a kiwi as desert... Rather eaten yours, believe me!

I know it's not easy...if it were everybody was skiny lol

Kisses,
Tatyanne