Tips for avoiding binges?

[haylz123]

Over the last few months binging has been an issue for me and has led me to gain weight. I know how to eat properly and am fairly successful at doing this most of the time, however when i get the urge to binge, I just go on a spiral of self-destruct and can eat until I feel physically sick without even enjoying what i am putting in my mouth. One of my triggers is unexpected situations cropping up that I hadnt planned for- e.g if someone was to bring cake in and I would have a piece, I would then feel that I had ruined my day of eating well and would just proceed to binge. However if i had known about it in advance I would feel that it was ok to have it and just plan my day around it if that makes sense? Another trigger is having a variety of cakes biscuits and chocolate in the house, which I therefore avoid doing, but find it more difficult when staying at my parents house at the weekend where this is readily available. Thirdly I would probably say that a day alone in the house can trigger this, not sure if its out of boredom or just the fact that I can if nobody is there to see me.
Although I have identified my triggers, Im not sure how to move forward. Has anyone had any previous experience with this and have any advice for dealing with it?

 

[Browsie]

Hi I am also a serial binger and do find it is worse when I'm bored or alone - if people don't see me eating it it doesn't count!!

I had been doing an online CBT counsilling course for my depression, so I went the libary and got a CBT book specifically for binge eating. It talked about all different types of eating disorders and the science behind it. Then the second section was about how to help yourself overcome it. I found it really interesting and just the fact that I could see so much of myself in the book made me feel better - I'm not the only one!!
I found it so helpful and although it hasn't 'cured' me as such there freqency and severeity of my binges has drematically improved. I have also been able to stop myself mid binge and walk away which I would never have been able to do before.

Good luck I hope this helps.

 

[louise1982]

I've spent my life in a binge/diet cycle but I can finally say I've changed. It's taken a long time to overcome but slimming world has taught me how to control it. When I feel the urge I ask myself if I really want it, how will I feel after I've had it etc. I always make sure my food is varied as when I eat the same things day in day out i get bored and binge. I also make sure I have lots of low syn things for the evening.
I love feeling slimmer and I think that this has finally changed my mindset as I don't want to go back to where I was. Fitting into a size 10 jumper today made me walk straight past Starbucks as the high I felt from this was far better than the cakes and coffees I would normally devour.
I've struggled all of this week as I want a chocolate binge and can't get it out of my head. I've compromised and saved 35syns and bought a bar of dairy milk for after weighin. As I know it's there I have resisted all of the other treats on offer (I'm not recommending doing this it's just what has worked for me). Like, I said it's taken me along time to get to this point and a lot of tears and tantrums along the way when my husband hasn't let me go out to get chocolate (on my orders, he's not really controlling) you can beat this. Xx

 

[haylz123]

Thanks for the tips, its nice to hear from people that have or have had similar struggles to me. Browsie, the book sounds interesting, do you by any chance know what it is called? That's a good idea to try and save syns up for chocolate, this is ideally something I'd like to do, but it seems at the moment like occasions are cropping up instead where I have to save syns for. Glad to hear that you feel like your making progress and it can be done!

 

[xjenna90x]

I was exactly the same for a couple of years and thought enough was enough after having my last binge in august I was disgusted with myself and bought a book off amazon called the beck diet solution and I haven't had a binge since....its totally changed my attitude towards food and taught me skills to stop binge eating its great x

 

[emsuper]

Serial binger right here!!
Diet binge diet binge ...repeat for 10 yrs ?

I've basically removed temptation from the house as much as I can. ( I have a part time baking business so that's a challenge!!)
I also plan plan plan as much as I can so I don't cheat. In the past I only needed to have one cheat and that was enough to send me into a mega pig out!

Know your triggers too - what sets you off? What excuses do you give yourself to convince yourself it's ok? I've written mine down and they are pathetic!!

 

[Browsie]

Hi The book is called Overcoming Binge eating By DR Christopher Fairburn. There is a copy on amazon but I got mine from the self help section in the libary - the Overcoming series covers all sorts including stress and depression. I have also got the Dr Beck Diet solution which is along the same lines but I found the overcoming one more to the point and more of a self help book than the Dr Beck one which I found seemed to be quite commercialised as in it is selling its idea - but still helpful.


I agree with emsuper that you need to identify your triggers, I know that I can't just have a little bit of chocolate, if I want something sweet I will usually have a diet soft drink or hifi light. We buy treat size chocolate bars for the kids and I can't just have one of those I have to have 10 eaten in quick sucsession followed by crisps, and anything else I can lay my hands on (apart from fruit, that is always left untouched!) so I find it best to not have 'proper' chocolate at all.

 

[xjenna90x]

Same here...once I start o can stop so easier not to touch it in the first place x

 

[emsuper]

<toddles off to the library!>

 

[RebekahR]

Keep triggers away
Don't have money to buy binge food (leave card at home)

If it triggers don't buy it!!!

I try not to keep treats etc in. Instead I will buy a freddo or single popcorn .. Rather than multi pack!


Sent from my GT-I9300 using MiniMins.com mobile app

 

[haylz123]

Thanks for all the advice, you've all brought up some really good points for me to think about. In an ideal world I would just remove all temptation, but as this problem isnt something I have the courage to tell anyone about (boyfriend, family) and I dont want to admit it to them at the moment then that makes it more tricky. Usually I am fine to have treat size bars in the house and can get by waiting all day then just have one later on in the evening with a cup of tea which I really enjoy. Its just on the odd occasion that I can totally flip and go on a mission for anything I can get my hands on, which is then a habit I find difficult to break for a few days.I actually think my biggest problem is that I like to be in control and if someone else is cooking for me or i am eating out and choice is taken out of my hands, then I find that difficult to deal with and react by bingeing.
I also love baking, and always bake presents for birthdays, but at the minute I'm not doing this as much as I cant trust myself not to dip in and go overboard. Ideally I'd like to start baking more again, so I guess this another good reason why things need to change. I think its a great idea to not keep money and cards day to day unless I know I specifically need it, as in certain situations this can make it all to easy to pick up and buy junk. I've also had the thought that maybe next time I feel the urge coming, as well as trying some avoidance techniques, if I put some money in a jar that I would usually spend on buying rubbish and then save it to buy myself a (non-food) treat I would feel good about that.

 

[lardylady]

What stops me from bingeing is having a little bit of my trigger food (chocolate) every single day.

 

[Shangri-la]

What stops me from bingeing is having a little bit of my trigger food (chocolate) every single day.

I am the same. As you can see, my name says it all. I use all my syns everyday on a weightwatchers lemon slice, a one finger timeout and a freddo caramel bar which I spread throughout the day but I never eat after 6pm.

How naughty is that but its the only thing that keeps me motivated. The only think I eat for dinner everyday is the only thing that is healthy in the whole Uni canteen which is baked potato and beans and I add my own tin of tuna to it. I have to eat this every day for four days up in uni as I have no kitchen or fridge where I stay and no microwave in uni canteen that I can use.

I eat fruit for breakfast ie banana or Tesco mixed fresh fruit. as you can see, these three yummy snacks are a life saver but also save me from starvation, lol.

 

[slimmingmadhouse]

I've only just re-started again and I read that it's good to have something visual to help stop the temptations. I've printed a picture of me at my current size and it helps for me to look at the picture to remind me why I'm eating healthier. It has helped but it's still early days.