How do you stop from continual bingeing?

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  • AeolianHarp
    AeolianHarp Posts: 463 Member
    One last thing:

    "“The combination of these data with George’s insightful idea, has merged into a modification of the popular Set-Point Theory of the regulation of body weight. The alternative “Settling Zone” Theory suggests that whereas biology may determine a range of body weights (adiposity) that are maintained fairly constant for long periods of time, within this “zone”, the behaviors responsible for controlling energy intake and energy expenditure are influenced primarily by environmental and cognitive stimuli.”
    http://www.ncbi.nlm.nih.gov/pubmed/12027375?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

    "And, I’d note again, it’s becoming abundantly clear that, regardless of set points or settling points or whatever you want to call it, the prevailing environment and individual behaviors can overcome either."
    http://www.bodyrecomposition.com/fat-loss/set-points-settling-points-and-bodyweight-regulation-part-2.html

    So, processed foods may trigger cravings but, in the end, your behaviour is responsible for any food that goes down that gullet.
  • lisadlocks
    lisadlocks Posts: 212 Member
    I have found myself binge eating when I am bored, lonely, sad, tired, tooooo hungry or feeling deprived. I also noticed each binge begins with a decision to eat one more and one more and one more. One time, before I started my binge I said enough and drank two bottles of water. The water made me very full for a while and interrupted my ability to eat more in the moment. I was surprised that it worked. Some literature suggests that we are often thirsty when we are hungry. Not quite sure if that applies when binge eating but anything you can do to interupt the pattern can stop the binge. I have also found that everytime I put off something until tomorrow, tomorrow comes. So why not do it today?
  • lucky2too
    lucky2too Posts: 69 Member
    I don't keep anything I might binge on in the house.I drink water. I keep a container of washed fruit in the refrigerator for those craving moments. I get on my excercise bike or take a walk. I try to keep busy during those evening binge hours. I knit, crochet, paint, play computer games, do crosswords, read.... When all else fails I go to bed. And then every once and awile I binge on something fairly healthy and then forget about it.
  • TrailRunner61
    TrailRunner61 Posts: 2,505 Member
    I don't binge anymore but in order to stop I had to NOT HAVE ANYTHING I'D BINGE ON in the house. Period. If I do want something that's not healthy, I will only purchase ONE serving of it so I can have a treat and to be able to trust myself to not eat an entire package. I know I can't sit down and eat a whole package of something now but if it was in the house, I'd still do it in a matter of days. No cookies for me. waaaaaaa.
    Good luck and I'll say a prayer for you to give you strength. You can do this!
  • watboy
    watboy Posts: 380 Member
    I had someone tell me "just stop!" it made sense.
    LOL, thanks that actually helps
  • vivo
    vivo Posts: 80
    Through my extensive research of binge eating, most researchers noted that they don't know what causes it but it usually occurs during RESTRICTIVE DIETING.

    My advice? Incorporate flexible dieting into your life. This means that you should eat a combination of micronutrient-dense foods and also micronutrient-sparse foods that tickle your fancy. This won't make you any unhealthier. Abandon this idea that you need to eat "clean" to be healthy, lean, strong, etc. This does nothing but cause psychological roadblocks.

    Look at my diary. I ate my cottage pie today, which has my nutrients from potatoes, peas, carrots, beef, tomato paste, and so forth. But I also ate a peep and two mini mr. bigs. This method has not failed me once. I'm never tempted to binge yet I used to binge constantly when I restricted my diet severely. Many other people also incorporated refined foods into their diet with great success. This is because a completely restrictive diet is not superior than one that is flexible. It's a proven fact but people are oblivious to such obvious things.

    Not everyone can moderate but it has come to light that more people succeed being flexible than not. Just tell yourself it's okay not to always eat "clean." Every single thing that goes in your mouth doesn't have to be micronutrient-dense foods. If you incorporate something you enjoy everyday then you have no reason to binge because you get to eat it every single day. I eat chocolate every single day without fail.

    "Clean" eating is the worst thing to ever happen to dieters. It's nonsensical garbage that no one can clearly define because it's ambiguous, arbitrary, and vague. Toss the word out, never use it again, and live your life. Make your diet fit your life not your life into the diet. As long as you adhere to your macronutrients and calories while getting in micornutrients then you'll do just as good as someone who eats restrictively.

    In the end, being overly restrictive is counterproductive and provides no superior health or fat loss benefits. To make my point, check out my chocolate stash yet I only eat two or three things from this everyday. It took me a long time to make behavioural modifications to allow myself not to gorge on this food. I used to be a horrible binge eater but I taught myself it wasn't necessary:
    108ea87.jpg


    Thank you so much for that, I do agree that bingeing does occur more from restrictive dieting. But i do find that I am compulsive, and though I'm aware that certain foods will lead to me overconsuming other foods, I get them anyways. For example I wanted greek yoghurt with the berry coulis, which lead me to buy muesli, one of the foods that I find is hard to limit to a cup.

    I do admire that you're able to have a chocolate stash and teach yourself not to binge. I hope that I'll be able to gradually be able to do that. For now i do find that i'm compulsive. I'm guessing it's because as a child i was highly praised for finishing my food, and tend to be the 'trash can' of the family, finishing the leftovers of others. But as I got older it became a problem, because I have to watch what i eat. I'm able to eat a lot and it takes a while for me to get full so it's definitely a challenge. Food that's accessible makes it harder for me and I have yet to learn that
  • emrys1976
    emrys1976 Posts: 213 Member
    I agree with a lot of what's been said already, particularly making binge and trigger foods less accessible, eating as much healthy food as possible, and being careful about your level of restriction. Therapy has been vitally important to me through the years to help alleviate some of my worst eating problems. It's so very important to figure out what your trigger emotions are. For instance, if I'm sad I want to go to bed and hide away for a bit - I don't want to eat. If I'm anxious (that includes excitement), I want to eat until I'm miserable. Once you know what emotions lead to that, make a plan for what to do the next time you feel that way. When I realize I'm getting too anxious, I start with breathing and slowing down. If that isn't enough, I move into plan b, which for me is typically shortening the to-do list, which is generally the source of my anxiety. If that doesn't work, I go into what I call "procrastination mode." In that case, I feel really out-of-control and like I can't talk myself out of it. So I say to myself, "I'm not going to binge today, I'll do it tomorrow." If that's too far away, I'll tell myself not this meal, the next meal. If that doesn't work I tell myself I can binge after I eat a healthy meal. Generally speaking, that gives me time to calm down and get back on track. I also cannot tell you how many times eating a little something warded off a binge. If eating a 200 calorie snack can prevent me from creating a 4000+ calorie binge, it's definitely worth it!

    Just a side note - in regards to people who offer advice such as "stop it" or "you're not ready," while that may be sound advice for a person without emotional eating or disordered eating, for anyone who does struggle it is not that simple. It is important that you don't beat yourself up when you "give in" or "fall off the wagon." That sort of self-blaming will actually lead most of us into an even worse cycle of bingeing (or severe restrictions, purging, etc.). Approach your bingeing slip-ups with curiosity and a goal of understanding what it was you were needing. Good luck with everything!

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