How To Stop Binge Eating

Tips to stop overeating, stop emotional eating, stop eating fast food, stop eating junk food

Finding Balance & Weight Gain

This topic contains 13 replies, has 6 voices, and was last updated by  suzyt 3 years, 6 months ago.

Viewing 14 posts - 1 through 14 (of 14 total)
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  • #3247

    SugarHeart
    Participant

    Two things i wanted to bring up. One of which is im wondering if any of you have advice on junk foods in intuitive eating. I am finding that the power is now out of junk foods for me but i still eat more than i probably should. I am just wondering if there is away that some you kind of approach this without restricting. Right now i kind of just have something sweet when i feel like it. For example, yesterday i had a strawberry shake from McDonalds and a Boost Bar (probably didnt need both). Then i had my lunch today but was still hungry so had a chocolate cookie & a creme egg. There are more cookies and chocolate in my bag and i dont have the urge to have more which is AMAZING but now that i havnt binged for weeks i find i am now someone who just eats too much junk foods?

    The second question is if you guys have gained weight purely from bingeing? Or have you gained since you stopped restricting? I gained a bit last year when i was still restricting because i was bingeing more and more…then this year maybe a few kilos because i have decreased my exercise. But other than that i dont think i have. Its hard to tell though because i dont weigh myself.

    Any advice or experiences will be amazing.

    Love SH

    xx

    #78024

    L
    Participant

    Oh my gosh! I just had to comment cos this is exactly what I have been going through…if I take the bingeing away, am I still someone who overeats? Do I have to work on my eating outside of bingeing cos it’s still disordered? It is quite frustrating to go through this cos stopping the binge/restrict cycle is difficult enough…is there really another problem? Anyway I don’t have a particularly clear solution…but my advice is just to stick to intuitive eating. I have been BF for 7 months, but over the past few months, I have been overeating fairly often, which just upset me…but the other day, something clicked and I just thought, the more I think about my overeating, the more I run over what I’ve eaten that day in my head, the more fuel I’m adding to this disorder. Now I’ve let of it all…COMPLETELY. I eat when I feel hungry, even if it was two hours ago. If all I need is a quick energy boost, I just eat a piece of fruit, or whatever I feel like. The trick with intuitive eating is to practice it fully…do not ever think about what you’ve eaten. And I promise you that things will fall into place. Someone on the forum pointed out that maybe when we take the bingeing away, it feels weird not to have it in our lives. And that’s why we pick on other things…seriously, give it time and things will work out. I read some articles on the website http://www.helpforeatingdisorders.com which have helped me a lot. The woman who started the site, Nina, is fantastic.

    As for weight loss…I think that our weight will settle once we have put our food-obsession thoughts behind us. I mean, I will never be skinny cos I am a tall, hourglass-shaped girl…but you know, after years of weight fluctuations and hating my appearance, I am actually looking forward to seeing my weight normalise. I need to give my body a break – and give it time! – after all these years of ED troubles. I won’t deny that I’ve gotten impatient and almost wanted to diet…but time on this forum has helped me to realise that it’s not the answer.

    Sorry for the loooong reply! I hope that helps a little. Stay strong :) Love L xxx

    PS. I have definitely lost a little bit of weight now that I’ve stopped bingeing! Restricting made me binge more, which made me gain more and more weight…

    #78025

    SugarHeart
    Participant

    Hey L,

    SUCH great advice that is the kind of response i was looking for! You hit the nail on the head. I really feel like i have kicked bingeing out of my life but yeah i do still feel disorded when it comes to food. I do feel weird without bingeing…but i guess i also still can see that i emotional eat even if it isnt a binge it is still not the thing i should be doing to numb my problems.

    I guess with the weight thing i just get worried that because i still overeat will i put on weight? Its hard because i have given up over exercising…and even though im not bingeing i feel like i was easier thinner then because i had all that restriction time. NOW, i overeat and eat junk foods more often and dont exercise enough so i feel like ill end up putting on loads of weight. Argh so frustrating! BUT your right it will calm down once everything is healthy in my mind.

    What is the name of your journal?

    Thanks for your reply, really helped.

    xx

    #78026

    L
    Participant

    Hey again :) I am so glad that that helped. I find that a lot of us on this forum go through really similar difficulties…anyway I understand that feeling of still being disordered about food. Like, surely if the bingeing is gone, we should be normal eaters? The thing with that way of thinking is that we’re still looking for some kind of perfection with our eating habits…I have found now, in these past few days where intuitive eating has really clicked for me, I’ve thrown the idea of perfection right out the window. I can’t remember exactly how much I ate for lunch today, what I ate for lunch, whatever…but what I do know is that I ate according to my body’s needs. And I didn’t want to overeat. So for me, that shows that maybe overeating is left over from bingeing…we don’t have a normal relationship with food even if our eating is better, cos we still scrutinise ourselves and strive towards a kind of perfection (even if it wasn’t as extreme as before). As scary as it sounds to give up control – and even after being BF for a while, giving up all control is damn scary! – I honestly believe it is the way to go.

    I know how you feel about the weight thing…I have also thought that maybe my restricting kind of kept my body in check. But I mean, in the end, that backfired, cos my binges just became more frequent. And besides that…I felt awful. I mean, even when I was thin, I had no confidence, and my eating habits made me hate myself and avoid social situations. So even if we have to accept ourselves at a higher weight, that’s better than not really living, you know? And that also doesn’t mean that we’re overweight…I’ve always wished I had a skinny boyish body, but that is unrealistic for me. And I’m learning to accept that.

    The overeating will settle…like I mentioned before, I have been overeating quite often for the past few months, and now suddenly, that I’m not in any way trying to control it, I’m doing okay! But we all need time, which is tough, but things will be okay.

    Oh, the name of my journal is ‘My story’. Some of my recent posts have been quite pessimistic…cos of that overeating hurdle…but I am definitely feeling more positive now :)

    xxx

    #78027

    livvv
    Participant

    Hey Sugar Heart,

    I’m sure many of those exact questions have ran through everyone’s head at one point (everyone here at least haha). Okay first of all, the main point of intuitive eating is listening to your body. Overall, our body’s are NOT going to hurt or deceive us in anyway. We’ve been living so many years not trusting what our bodies are telling us, so it’s going to take a little bit of time for our bodies to trust US again.

    This is what I’m trying to do right now. First off, wait until you’re truly hungry to eat. Once I know I’m hungry I ask myself, “What do I want to eat?”. Listen to your body! If you want cookies for dinner, have cookies for dinner! The key though is – MODERATION. Eat slowly, appreciate the food. When you’re full, stop.

    Over time you’ll find you stop craving those junk foods and soon your body with by craving the fruits and vegetables it needs to nourish it. But right now, all it can think about is all the deprivation its been put through, and since cookies and candy have always been off limits, it wants the candy! Just give it time.

    As for weight gain, sure there’s a chance you’ll put on a little weight by intuitive eating – but it WILL settle. By listening to your body, eating what it wants, and only eating enough to truly satisfy, you’ll find your body and weight settles at a happy medium.

    It just takes time, that’s the hardest part. But you will get there :)

    xx liv

    #78028

    suzyt
    Participant

    Hi Sugar! Considering I’m about 3-4 weeks behind you in this journey, I am hanging on your every word… :)

    Can you remember how you used to eat before you started restricting? Maybe you just like a bit of junk food? If I think about what I used to eat before I started dieting, it was mainly fruit, and that’s what I gravitate towards now automatically.

    Yeah I think it is difficult about maybe having a “new” problem with overeating. I guess we won’t really be free until we stop thinking & worrying about everything we eat. Exactly what L said above – the dream is to be able to eat something and then *forget* about it.

    The thing your body wants most of all is homeostatis, so you will definitely settle on a weight your body is happy with in time. The body doesn’t want to gain weight either :)

    When I was in my bad binging/restricting phase, I didn’t gain or lose – or rather I would lose, lose, lose for 2 weeks, then binge and gain it all back in a weekend. After I let go of the logging and obsession a couple of weeks ago, I put on about 3 kgs almost instantly (I weigh myself often, I know I shouldn’t), but that’s gone now and I’m back to where I was before. Not sure what will happen next, who knows.

    xxx

    p.s. mmmmm, Boost bars… ate lot of those babies in my time :)

    #78029

    L
    Participant

    Sorry! The web address is actually http://www.helpforeatingdisorder.com

    xxx

    #78030

    SugarHeart
    Participant

    Im having a bit of a break down now…so decided to come on here to make myself feel better.

    I think i just get worried that now im not bingeing im just going to be FAT because i dont have that innate way of eating that naturally thin people have. Before i started dieting hardcore i was FAT and then i got slim but binged…so now i feel like ill be FAT and not binge you know? I dont want to be fat. I dont want to be someone who overeats forever.

    L Oh i found that website a few months ago too! Its very inspiring..Although it does sound like it was incredibly easy for her haha. I agree with what you saying about finding perfection with eating habits. Its like we may not be dieting but we are still kind of beating oiurselves up for not being perfect eaters. I can definatley say im happier now i am not restricting because i dont obsess as much…even if i am heavier..i guess days like this my weigth gets to me and i dont feel that nice light feeling i used to feel.

    livvv It definatley takes time thats for sure. I just get a bit down…and i feel like im turning into some fat blimp and it gets me down alot….

    suzyt The thing is i have always emotionally ate…so thats a problem in itself and thats why i started dieting cuz i was fat because of my eating problem. I was the same i would lose loads then gain back on my 2-3 day binges….then restrict again. xx

    I am just going to have to trust that my body will settle down. Its only been since January so i cant expect ill just “get it”. I really need to be better with intuitive eating….

    I will explain my breakdown in my journal.

    Thanks for your replys guys

    x

    #78031

    Amy
    Participant

    Hey, I’m feeling the same about this at the moment – I only joined about a week ago so today will be my 7th binge free day (as long as my meal out tonight goes ok… :? )

    At first I was feeling really positive that I was listening to my body and not bingeing, I even felt like my body was returning to normal after my last binge so I thought if anything I’ve probably lost weight. But I can’t get rid of the association that eating reasonably sized meals with bread and pasta must be bad and I must be getting fat. Now I’m panicking that I must be putting weight on because I’m not restricting myself. I haven’t weighed myself for a week (after weighing myself everyday for pretty much as long as I can remember) so now I’m really feeling like I need to get back on the scales just to check what’s going on with my body. I decided I was going to give up my scales for at least 2 weeks, so I don’t want to break that or set off a binge again. I’m really unsure what to do – part of me thinks I should just weigh myself because it will probably reassure me that I haven’t put on any weight, I just can’t stop obsessing about this today, I feel like I’m having a really bad day and I’m really worried because I’m going to a friends for a mini dinner party tonight and there will be lots of very tasty and very fattening foods – I really want to enjoy them and eat a normal portion, but I am worried that it will make me fat, or it will set off a binge.

    Sorry – I think I need to calm down and try to rationalise my thoughts, I just don’t think I have a normal perspective on anything anymore!

    xxx

    #78032

    lakers2611
    Participant

    i’d gotten into the habit of weighing myself so often that i would know exactly how much the scale would go up after a meal, whether i was retaining water and probably shouldn’t weigh myself etc. 5 times a day would be the average for me, and i’m telling you please don’t go there! just keep up the mood and trust your body. it knows how to regulate itself, really. even though i had a bit of a relapse recently, i’m calming down now and you can too. good luck!

    #78033

    Amy
    Participant

    thank-you! I was weighing myself everyday but only first thing in the morning. I feel pleased that I have now gone a week without, but I think that I will need to get on the scales from time to time just to see…I hate not knowing! I think I have a tendency to think I am bigger than I am, so in a way the scales reinforce that actually I am fine and I don’t need to worry. I’ve never taken it too far and become unhealthily thin, I always make sure I’m within the ‘normal’ range. Now I’ve removed the scales I feel like I’ve lost my anchor and I’m getting irrational again. I am trying to stay strong, so far resisted overeating after my lunch and also have left the scales alone. I am now thinking I might trust myself to have a small snack because it’s still at least a couple of hours til dinner and I feel quite hungry.

    Sorry sugarheart I’ve overtaken your journal in my little panic!

    xxx

    #78034

    SugarHeart
    Participant

    I know what you mean by having that need to “check” your weight. I dont weigh myself but i always try on my clothes and try and gauge how much ive put on or lost. It is as damaging as scales i think. My only advice is that maybe we shouldnt focus on “results” and focus on how we feel instead. Otherwise we are putting too much emphasis on the shape of our bodies not recovery.

    Any more advice on being healthy? As in with really obese people they obviously have to make changes to their diets so they lose weight. So with us we cant do that as well cuz we are disordered…but can we make small changes so we feel healthier? As in maybe try not not eat as much sweets or is that not eating intuitvely?

    #78035

    Amy
    Participant

    It’s so difficult to work this out! Where does intuitive eating become overeating…?! I have just got home from my little dinner party, and I’m feeling a bit guilty for eating a lot of food. I was worried that this meant I had binged, and I can’t count it as a binge free day, but looking back I think I should just count it as a big meal – I am so confused by this. I hate feeling guilty! I thought I mostly did ok but with the main meal there was some really yummy bread with caramelised onion and cheese on and I ended up having 4 pieces – I really didn’t need 4 pieces so now my mind is confused with thinking this must be a binge! I think the main thing is now I’ve come home I haven’t continued eating more food, and although my piece of cheesecake was big, at least I didn’t have seconds… but then I did have quite a few nibbles and pieces of Spanish tortilla for the starter…can I call this binge free?!

    Sugarheart I think that maybe the key to this intuitive eating is to eat when hungry but to make a healthy choice – i.e. to eat something healthy rather than sweets. But then if you are craving something sweet maybe think about healthy options? I’m not sure really because this could lead to being restrictive again. But then most ‘normal’ and healthy people don’t allow themselves to eat loads of sweets and junkfoods all the time. At the moment I have a bag of werthers originals in my cupboard (not sure if this is only an English sweet) – if I have eaten my meal and maybe had something healthy after like yoghurt and fruit, then I think about the fact that I am full but I am craving that sweet taste, so I just have one sweet because I know that I am not hungry and needing it to fill me up, so I can just enjoy the taste. As these are sweets you have to suck they last a while and are not the kind of thing you would eat to feel full. I think the problem occurs when you get too hungry and then fancy something sweet – I have seen research that suggests that the hungrier you become, the more your body craves high calorie foods – sort of a survival technique. So maybe eating little and often is best? I am trying not to be restrictive but at the same time my cupboards are stocked with mostly healthy food… but then maybe that is why I went crazy on the caramelised onion and cheese bread!

    xxx

    #78036

    suzyt
    Participant

    I second that! About the Werther’s I mean. I (am now able to) keep a bag of M&S Chocolate eclairs in *my* cupboard, also for when I am a little bit peckish, or when I want something sweet. It’s too dangerous for me to have vast quantities lying around, but I know it’s there if I want it.

    I think you are quite right that obese people do need to change their diet – and I think we all know that the proliferation of obese people in the Western world has largely been caused by convenience and fast/junk food. So it’s not necessarily true that we make the right choices, left to our own devices.

    I guess you do need to follow your head/logic in certain cases. People without BED would not throw down the amount of junk food we can get through – they will have it every now and then.

    It goes back again to moderation. Have those things if & when you want them, but don’t go mad on them.

    xx

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