A few things have helped me:
1. You know you want to lose weight. Yet irrationally, you binge for whatever reason (for me, it was emotional, and the belief that I would never lose weight, so I thought, sod it, I will eat all 5 donuts). it occured to me, I am not my emotions, why are my emotions leading me? Surely, I should have control over how I feel. Once I recognised I had control over my emotions I know longer felt the need to binge. This exercise helped me; I began to think about the negative feeling/emotion I had: I feel angry, why do I feel angry then I examined why (for me, I noticed I set myself standards which are way too high i.e., I will never ever cheat on a diet ever again) yet when I did cheat, I found I was setting myself up for a big fall. It was my own fault I felt this way and my own fault for being lead by my emotions. Once I recognised that I set my standards too high I lowered them to have 1-2 official sensible free meals a week. I am doing this and my desire to cheat has gone, and I am losing weight.
2. " I've had a bad day, I deserve one final treat before I start my diet tomorrow". This mindset didn't help me lose weight, because everyday became "I'll start tomorrow".
3. Because you ate off plan does not make you a weak and worthless person. This is something I would feel all the time. "Oh my God, I cannot believe that I binged, why do I have such little control, I am such an idiot, I will never be slim". I recognised this pattern and thought that just because I ate off plan, does not mean I am an idiot, it does not mean I will never be slim and it does not mean I lack control.
These were a few things that helped me
Good luck with it, I know how horrible it is, that post-binge downer.
Kieran
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