Tips to stop overeating, stop emotional eating, stop eating fast food, stop eating junk food
Journal to Stop Weekly Binge!
April 4, 2012 at 12:34 am #4859
So, I’ve already made a post describing my struggle to stop my once-a-week binges and have decided that a binge journal is an effective approach to keep myself committed to this “fight”… I have been being lazy with trying to stop these binge episodes & feel that the more I stay committed to logging my daily consumption (w/o reference to calorie counts) I will be one step closer to getting rid of this disorder….. I will also document appts that I have with my physician, my first appt will be in ~2 weeks. Wish me luck!!! I will start my record clean tomorrow, as unfortunately today was my first binge after a week of attempted intuitive eating…April 4, 2012 at 1:15 am #92366
this sounds like you can do it. You sound like you are very positive and that you need to keep taking large strides forward with your recovery. Good luck with your journey and I will be following you. I know how important it is to have the feeling of being accountable to people on this forum. I love when people are following me and checking up on me, so I will do the same to you.
xoxo lizApril 4, 2012 at 1:21 am #92367
Thank you so much, it really means a lot and is nice to know people are actually here to support so that I no longer have to hide this disorder. Do you have a recent post? I will be glad to follow your progress as well ) good luck to you too!April 5, 2012 at 12:41 am #92368
Yay, so today i didn’t binge & managed to eat only when I was hungry and also made myself busy after school by going to the gym with my dad and then going to my brothers lax game. For breakfast I was not hungry by any means because of the binge last night but drank 6oz of orange (at around 7am) because I know it is important to not skip breakfast entirely. I went to school and managed to keep my mind off food throughout the morning and did not become hungry until around 10:45 which was just in time for lunch at 11am. My stomach was growling a bit so I knew I was actually hungry, and I ate a small salad with tomatoes, a few croutons, broccoli, a small scoop of cottage cheese and 4 tablespoons of italian dressing, as well as a small container of potato wedges (which I really wanted & allowed myself to have- yay!), and a small “sundae crunch” ice cream bar w/ just the right amount of chocolate to keep me sane… I ate this meal over the course of about 20 min, and ate slower than a binge but know I need to focus more on taking more breaks and chewing slower to fully enjoy my food — but other than that I ate this and felt satisfied and just full! Then I went to the rest of my classes, and after school at around 3pm I decided to go to the gym with my dad at Planet Fitness, just before we went I ate a medium-sized apple because I knew I should have a little bit more in my stomach before going to workout (though I was not exactly hungry— but is definitely better than my occasional splurges after school)… I worked out on an elliptical machine for 25 min at high intensity and sweat a good deal (always my goal!) and then worked on my arms a bit with the free weights. NExt me and my dad went home for a bit, changed, then went to my brother’s lacrosse game until about 6:30pm… and I did have about 5-6 weathers hard candies to soothe my throat, but did not eat any snacks because I was not hungry throughout the game. (This is a real sign to me that I just need to keep busy and actually go out and find things to do— which is what I sometimes avoid doing & instead make and excuse to be lazy and stay home– which contributes to my “baking and bingeing” episodes once a week). When me and my parents got home from the game, we ate & I had a serving of grilled pork, about 1/2 cup of macaroni salad, a handful of baked ritz chips, a few carrots, and a couple more weathers hard candies. I also managed to drink 4-6 cups of water today, though I normally aim for at least 8 a day. So for me today has been success & I am content with my eating & the fact the I was able to look forward to certain items of each meal that kept me satisfied I am not looking to restrict foods by any means, weigh myself (at all– if possible) and let my clothes tell me how healthy I am, and look to find points of each meal that I can enjoy & look forward too. But majorly I aim to continue eating when I am hungry and busying myself when I am not, because Its when Im not hungry, specifically right after school when I feel sometimes that it is necessary to eat a snack which often leads to more, that I am prone to indulge in more food than I need and ignore hunger cues….. wish me luck as I continue! as I hope all of you are on the right path as well!April 5, 2012 at 12:47 am #92369
also, I did have a scoop of cookie dough ice cream an hour after dinner… but I was okay with this…April 5, 2012 at 2:13 am #92370
‘The Challenge’-attempting to stop binging before switch to purgingApril 5, 2012 at 10:00 pm #92371
^ what..? I don’t/have never purged..April 5, 2012 at 10:22 pm #92372
I had a good Day 2! I did have as well what I may consider a mini binge but it was nothing too bad because I ate barely anything for breakfast– and was more of me just eating a bit too much because I ate rapidly ( ). I was unhappy that I didn’t following my hunger after school & instead chose to eat a snack, at 4pm then took an hour nap and then ate what I considered my dinner, despite not being physically hungry at all, but I am working at this intuitive hunger thing and will continue to do so. I have the following 10 days off from school and am a little nervous of potentially bingeing but am trying to think positively and will make any effort to get out and do stuff to avoid my hunger! I just need to stay out of the house, stick to my regular excursive patterns & be busy enough to eat only when hungry Wish me luck for this week off from school I will continue to post everyday and stay committed to fight bingeing!
….I will post my meals later & will continue to stay away from food for the day unless I by chance become hungry again. I actually may go swimming at the YMCA as well so I will definitely put up another post later! I hope to finish this day well.April 5, 2012 at 10:24 pm #92373
Ohhh, I apologize… I recognize now that that was the name of your post!!!! Sorry! I will follow you on your thread!April 6, 2012 at 2:11 am #92374
Managed to go to the YMCA and swim for about 45 min & it felt good! Not going to post what I ate today because I don’t have the paper I wrote it down on, but I guess I did pretty good other than the fact that I ate when I wasn’t hungry and a bit too fast when I woke up from my nap, but other than that what I ate was good and I ate what I wanted After my swim I even enjoyed a few small pieces of chocolate & a peep, without going back to eat a bunch more! yayApril 6, 2012 at 6:59 am #92375
You are doing so well. The main thing is that you recognise what triggers a binge and you are trying different strategies to overcome it. A binge once a week is very frustrating isn’t it. You feel like you are back to square one each time, no matter how well the rest of the week has gone. My advice would be to stick with the intuitive eating for a while. It doesn’t mean that you will instantly stop binging. So don’t beat yourself up if you do. It took me a good few months to stop binging after starting intuitive eating. I think perhaps because binging becomes a habit as much as anything else. Sometimes it even felt like a reward!
What you seem really good at doing is listening to your body. We are in a society now where it is almost wrong to feel hungry! That we should always grab a snack to prevent these feelings! I think it is good to only eat once we feel the physical hunger. It is our body’s way of telling us that it has used up the food it was given and is now ready for some more. How many times do we eat when we are not actually hungry but because it is a meal time, or we fancy it, or a friend is having it so we might as well join them, not to mention a binge when we stuff more into an already stuffed stomach etc!
I think the key to successful intuitive eating is to eat what you really want. Otherwise you still deprived – perhaps not in amount but definitely in the type of food you want. I used to have a very restrictive low fat/sugar diet. I could eat big portions because it was low calorie. When I started eating more fat I found I could only eat smaller portions as I became fuller more quickly but I felt more satisfied (and for longer). I also have desserts far more regularly – but only one at a time. Far better than consuming thousands of calories in a single binge when I finally could resist no longer!
Let me know how you are getting on.
Charlie xxApril 7, 2012 at 12:39 am #92376
Pretty successful Day 3, except for the fact that I did ignore my hunger cues & didn’t really feel too much hunger at all. I was baking a few things for Easter today and I guess letting myself sample a few things was a good idea & kept me from bingeing, but did get me off track from intuitive eating! I am not too upset except that I really want to get on track and eat when hungry… I kind of convinced myself today that I would probably binge if I had to wait so long to eat just when hungry—- which is what I often do when I eat a breakfast that is more than I would usually consume (or what i feel is not as healthy as usual). On that note, I woke up around 8am and after drinking 2 cups of water & a vitamin, and a half hour of sitting around and watching tv with my family, my parents made homemade egg mcmuffins and breakfast sausage. I had an egg mcmuffin with them, although it was too early after I woke up to feel any hunger, and too small pieces of sausage. I was a little off set by not choosing to wait until I was hungry… but ensured myself that I would keep myself busy today by hanging out with my brother & doing some fun easter crafts. Next I decided I would first bake a few dessert items that I am going to take to my aunt’s house for Easter on Sunday. I made a french silk pie and individual sized chocolate chip cookie dough oreo cheesecakes. By the time I was finished with both of these it was around 11:30 as I had my little brother help me with a few steps. I had sampled a very small bit of the cheesecake filling but managed to remain calm and refrain from eating a lot of the dessert fillings, especially bcuz it was for family. Once the cheesecakes were baked, I allowed myself to have two of the smaller cheesecakes and felt good about allowing myself to eat something I was craving…. I next cut up two pints of strawberries for my dad and ate about 12 medium-large sized strawberries (and randomly had a 1/4c of kale that I had in our fridge) (12pm). At this point I did not have any physical hunger but the strawberries looked very good and I considered the two cheesecakes and fruit to be my “lunch” because I felt 3/4 of the way full by the time I had finished eating them. I was proud I did not eat past being full, and kept positive about exercising later in the day so didn’t feel too bad except about ignoring my hunger cues…. Usually on baking days though, I consume way too much during the process so today was a good change as I allowed myself to eat some of the finished product without restraining myself & causing myself to binge— so I guess I was okay with avoiding intuitive eating as long as I did not eat too much in the process. I also had another large glass of water with my “lunch”. Then I proceeded to make a pan of brownies that my mom requested I make, and although I did sample about a spoonful of the brownie batter (couldn’t resist!) I did not eat any of the finished product at this point and set them to cool for my family to enjoy. Then to please my little brother, as I had promised & used as an excuse to get out of the house and away from the brownies!, I took him to the YMCA to go swimming for an hour and a half (2pm-3:30p). I swam laps on my own for about 35 minutes and then got changed and watched my brother swim for the rest of the time. I waited for him to get changed & then we returned home at about 4pm, when I felt a slight bit of hunger. I reached for something healthy this time & had 2 small-medium sized macintosh apples & figured this was a good idea since I would be leaving for kickboxing class at 4:45 that would start at 5 and figured I needed a bit more energy for such a high energy workout. Then, I figured out that because it was Good Friday that class was cancelled for the night… but this was after I had already showed up at the location & waited with a few girls from the class to see if our instructor was coming or not. We all figured it was cancelled & went back home… I got back around 5:20pm. A little upset that I wasn’t going to have an intense workout I contacted my good friend Nicole and we met at 6pm to go for a brisk jog/walk … we ended up jogging for half the time due to the cold and chatted about a bunch of things related to school & prom & finished off by walking at the nearby track. We walked back to our own homes & by time I got home it was about 6:55pm. I was feeling really good about holding off from eating straight after I figured out kickboxing was cancelled & kind of got a bit too excited about what I was going to eat that I nearly started making it right after I walked in the door. I know I should’ve slowed myself down because when I do things so quickly my eating speeds up as well and I don’t seem to savor my food as slowly either. I made whole wheat linguine (about 2-3oz) with 1/4Tablespoon of butter & garlic salt, 2/3 cup of frozen corn (to bring in a veggie haha) & had about 1.5 thick, fudge brownies while waiting for my pasta to cook (7:10) — which I was okay with but realize I should’ve savored the brownie slowly & after my “real” food was consumed.. but not trying to get myself into a real binge I continued to make my pasta and then ate it alongside my corn, all too fast & though I did enjoy the taste I barely slowed myself down to really enjoy it. I was almost completely full by the time I finished this and was almost decided against eating the rest of my second brownie but decided to go back into the kitchen to eat it & with 1/3cup of cookie dough ice cream. After this my stomach was pretty full and though I do not consider this episode a real binge I was a bit disappointed I ate too much after doing so well with exercise & my attempt to wait til I was hungry for dinner. I ate as if I had taken the kickboxing class & burned enough calories to make up for the amount of food I ate but this was not the case. My stomach is still unsettled but I am not too upset with myself and look to eat intuitively tomorrow. ***My only real concern, which is the most frequent cause of my binges, is that I am eating desert far too often. I have eaten a dessert, maybe even a bit too much of it, the past three days (which are coincidently my days off from bingeing) and feel that this method of eating a sweet every day may offset my bingeing but I also feel that it isn’t quite good/healthy for me to be doing this everyday. Even when I don’t truly when a dessert that bad but convince myself I am craving it, I make an excuse (in a sense) to myself that if I don’t eat it it might be the reason for a binge day… Im not sure really what to do, inside I am okay with eating dessert daily as long as I continue to exercise and refrain from binge, but also part of me wants to refrain from eating dessert everyday and enjoy it a few times a week, eating more purely during the week.**** —Anyone have thoughts on this? CHARLIE– I realized you said that you eat dessert more often and it has kept you from binges, but how often if “often” for you? I understand it is different for each individual but I’m just curious of your approach to dessert/sweets/cravings. Also, how did your first month of intuitive eating go? and what did you do on days that you felt urges to avoid hunger? I plan on approaching the intuitive eating again tomorrow but sometimes it is so hard and against my usual patterns that I don’t feel I will be able to stick to it & the hunger kind of scares me — making me feel that I will get too hungry and eat anything in sight (which is stupid bcuz I know it is the way to know if you actually need food). And also what do you personally do when you are not hungry but are influenced my friends/family/set “meal times” to eat? — do you tell them you are not hungry and then eat on your own or have you gotten your family to follow their eating patterns too? I guess I just need some guidance on this path to discovering and following my hunger cues. I will definitely wait tomorrow morning until my stomach physically growls though & not focus tooooo hard, but try to make this hunger thing a more natural part of my day- Im just so used to eating when it is most convenient consequently when I am not truly hungry! (which I guess is a lot of pals problem here on this site). And yes, it is very upsetting when I have a once-a-week binge because I do feel as If i am restarting and it does make me feel sad but lately I have begun to focus more on the positive aspects of my health and my progress since summer, getting to a healthy eating pattern 6/7 days can so easily transform to 7 days a week as long as I stick to posting on this site. Wish me lucy as I get through this weekend and I hope to make it 7 full days without a binge, which would be Tuesday!April 7, 2012 at 7:45 am #92377
OMG – a full day of baking and no binging! You should be really proud of yourself!
I’ll answers your questions first … I’m not going to lie to you – I found intuitive eating absolute hell for the first few months and questioned many times whether it was right for me! I was eating far less restrictively but still binging (and so gained some weight) and couldn’t get my head around why. The thing to remember is that this is a really gradual process. You can not stop binging overnight. Gradually my body trusted that I was going to give it what it wanted in the quantities it could handle and my binging subsided. Yes I still over eat and I still sometimes feel out of control (hate that feeling). But what has changed is my perception of how much constitutes overeating/binging. Now when I overeat I think – wow I have eaten a lot tonight – but that would have been nothing when I was binging.
I guess I eat a dessert about every 2 days. I don’t always feel like one. However I do still sometimes go back for a second helping! This was one of the biggest challenges for me. I used to go months without and then “allow” myself to have one and bam – 7000 calories in sugary, chocolatey goo consumed in the blink of an eye!! I think what helped me most through this long process was to eat a dessert at a time when I didn’t really want it! My real binge time was in the evening. During the day I could take or leave desserts. So – weird though this may sound – I started by having a dessert after breakfast! I enjoyed it but had no desire to have anymore but also found that when the evening came around I had no cravings as I had had my “fix” already that day. Gradually – and I am talking about a year – I could have a dessert in the evening – and feel satisfied and not go back for more (very often haha)!
When I feel binge urges (I do still get them) I act quickly and make sure I have a really stodgy meal – usually high in fat – something like pizza or macaroni cheese and garlic bread. I find that this gets rid of any binge urge. I feel warm and content but have still only had a meal. I used to spend hours fighting an urge by eating an apple – then a yoghurt – than another apple – then some cereal – then some toast – then a bit of ice cream – then just one chocolate bar – until I then full-on binged. I always used to think to myself – I should have just gone straight for my binge food in the first place!!
The key to intuitive eating is not to get too hungry – you are right – that does lead to you eating everything in sight! I think it is best to be aware that your stomach feels empty and is starting to complain – don’t wait until you are absolutely starving!
There will always be times when you “have” to eat because of a set family meal or whatever. Just accept that this is the case and eat until you feel pleasantly full. We can not follow intuitive eating 100% of the time. That is too much of an ideal and it does not fit in with daily life. The reality is that there are times when we have to eat. For me now intuitive eating it is more about listening to my body rather than constantly trying to over rule it!
There are no right or wrong answers. Don’t worry that you are eating too much dessert. The focus is on not binging. What works for one person might not work for another. I have battled eating disorders for a long time but have never had a better relationship with food than the one I have now.
Don’t expect miracles overnight – remember the hare and the tortoise – slow and steady wins the day!
I hope I have been some help and given you some food for thought (lol)!
Roll on Tuesday – 7 days binge free is on the horizon!
Charlie xxApril 7, 2012 at 1:13 pm #92378
Thank you for the responses, It doesn’t it useful information! I believe that is definitely a good idea– “making” myself a a small dessert even when I don’t want one to curb cravings and allow myself to know that I am not restricting sweets. I actually just ate a brownie after breakfast this morning, ironically! And that is true, I guess I just have to try to eat intuitively when possible & not expect it to happen 100% of the time. I will gradually move towards not bingeing at all and without getting too cocky about my 3 days w/o bingeing I look to refrain from giving in and make it to 7 days!! Thank you again & I really appreciate your comments!! How long have you been binge-free?April 7, 2012 at 10:17 pm #92379
This morning I woke up at 7:45am & ate a reduced fat blueberry muffin from dunkin donuts that my mom bought- my favorite!!- w/ a half cup of 2% milk. I was hungry at all but knew I needed to eat because I was working a double shift today as a lifeguard at the YMCA from 10:30am – 5pm and wouldn’t have time to eat until my short lunch break around 1pm. Next Ipacked my lunch for work and made it something small but included healthy-ish things that I actually was okay with eating. In the process of eating my lunch I ate a medium-sized brownie @ 8:30 am and though I usually freak out if I eat a lot around breakfast and think my day is ruined, I accepted this snack as a morning “dessert” and thought of it as a way to curb cravings throughout my workday. I went to work and was able to focus on watching the pool without obsessing over my food & didn’t resort to eating it an hour in (as I used to do all the time over the summer when I lifeguarded all day)— so proud!!! I was able to wait until 1:15pm when I was then given a small 25 minute break, and actually was becoming hungry! (YAY!) I ate a pb&j sandwich on wheat (more slowly than usual), a small bag of pretzels, a low-fat strawberry yogurt, and then two oreos. I managed to use up all 25 minutes to eat which was impressive I must admit (to myself) as I didn’t scarf it down! Then I went back to watching the pool and focused on it, and obviously had no food left with me either to eat, so everything was good & I didn’t continue to fret about food, except a minute amount of fear that I constantly have in my head about bingeing— but the brownie helped curb this from becoming a craving for sweets. When I got home an hour ago after I got out at 5, I drank two glasses of water ( + I had drank 2 at work beforehand) and settled in at home and changed out of my work outfit, which sometimes I don’t even take the time to do before eating, and then proceeded to make my own dinner becauseI was actually pretty hungry (like 7-8 on a scale of 1-10). My mom was making lasagna but I didn’t really feel in the mood to eat pasta and decided to make a wrap on a whole wheat tortilla with 2 eggs a bit of fat-free ranch and 2 slices of bacon, which I had thought about making before I got home and sounded really yummy to me. So, in the process of frying the eggs and bacon (in cooking spray) I reached for a piece of colby jack cheese and a ritz cracker & then decided to pair my meal with a side of 2/3 cup sweet corn & 3 small pieces of sausage I snatched from my moms lasagna meat sauce, yum! Took about 25min to eat this meal in entirety & didn’t eat to slow but not too fast either. When finished I wasn’t sure if I was content or not and walked back into the kitchen to possibly grab a small dessert that I had made yesterday but when I opened the fridge and looked at them I did not feel an urge to eat them & also felt comfortably full so I didn’t reach for anything more- which isn’t a frequent occurrence! I guess this is a sign, for today at least, that I have eaten when my body was physically hunger, except at breakfast which wasn’t an option, and am really proud of myself but will not get cocky bcuz thats when things go downhill! I feel rally happy and satisfied with what I ate today, and think it was rally good of me since I had no time to exercise today—- which are usually days that I feel i can’t eat much of what I want bcuz i feel that I will instinctively overeat but this was not the case! I’m hoping to continue this day strong & will update later Tomorrow is my only fear—it is Easter &&&&& will be my 5th day binge-free if I can make it, which is where I fell off the bandwagon last week. WISH ME LUCK!
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