Tips to stop overeating, stop emotional eating, stop eating fast food, stop eating junk food
Journal to Stop Weekly Binge!
April 15, 2012 at 11:44 pm #92410
ughhh, just fricken ate more chocolate… a chocolate bunny & although I know its not that much I already ate enough today & I’m annoyed. Not a binge no and I know that’s supposed to be the point of my posts but I hate feeling like I’m going to gain weight … and I feel the urge to exercise- I’ve been stuck at home all day and couldn’t get out because of family obligations & work. I know I’m just ranting but needed to vent…April 16, 2012 at 5:28 am #92411
You are right to feel confident – you are directing yourself towards better intuitive eating. You have avoided a lot of potential binge opportunities today. Don’t stress about the extra chocolate. It was not a binge. Accept it and forget about it. Focus on what is ahead – 2 weeks BF on Tuesday yay!!
Charlie xxApril 16, 2012 at 8:30 pm #92412
You are right! And yes I’m so excited!! Today I woke up for school at about 6:45am and usually I would decide to eat something at home everyday whether or not I was hungry but today I was in a rush and didn’t really feel the need to eat anything for breakfast anyways (at least not yet). I was planning on maybe grabbing a snack in the cafeteria during the morning if I got hungry but I didn’t and ended up waiting til lunch at 11:am to eat my lunch. I wasn’t even exactly hungry yet either but I was starting to be. I ate a pb&j sandwich on whole wheat, a small bag of baked tortilla chips, & about 1/2 cup fresh pineapple. I ate my fruit and part of my chips a bit too fast as I was talking to my friend about prom & other things but realized my fast paced eating and slowed myself down a bit as I ate my sandwich. I ate all of my food & know i hadn’t overeaten yet my stomach felt bloated. I went home and preoccupied myself easily by reading a magazine and going online on my computer. I felt my stomach grumbling at about 4pm and after waiting a few minutes I prepared myself a healthy snack. I ate a nature valley trail mix bar, & then a cup of plain greek yogurt with 2T of honey & a few frozen strawberries. My stomach has still felt bloated since lunch even when I was hungry & i’m not sure as to why… maybe because I didn’t eat breakfast and my body feels off? I don’t know. All I know is I am proud of my intuitive eating thus far today & was shocked by my new ease to distract myself from food & focus more on schoolwork to get rid of a lot of the stress that has previously helped trigger a binge. I look forward to kickboxing tonight to boost my energy and hopefully get my body feeling better & not feeling bloated. I plan on updating later tonight after I return from kickboxing and eat dinner when I am hungry! I am eager to make something healthy & even looking forward to exercising makes me crave healthy food now & fueling my body with needed energy. I don’t really have any junk food in the house either right now so today my sweets will be limited except for my honey/yogurt/granola bar because I realized these packaged trail mix bars have 13g of sugar, damn!April 17, 2012 at 1:17 am #92413
So I had kickboxing 6-7:45pm (I worked myself pretty hard ) & then came home decided what I wanted to make in the pantry & then took a nice hot shower before starting to cook my dinner. I first snacked on a bundle of grapes w/ 2T of cream cheese fruit dip and a bite of a raw carrot. The n I cooked some pasta (whole wheat) and a piece of chicken. I topped to cooked spaghetti (about 1 cup or a bit more) with 1/4c of spaghetti sauce and then placed my chicken breast on top with melted mozzarella (cheese stick) and wilted spinach with 1.5T veg oil garlic salt and crushed red pepper (DELICIOUS!!!). I paired my meal with a individual sized bag of Ghardetto’s pretzel mix (not sure what its actually called?) and sat down to eat with a few glasses of water. I felt that I ate pretty quickly and tried to slow myself down, but I have to admit that I was kinda full after eating only my grapes and half bag of ghardettos which wasn’t much at all and think my mind got thinking that I wanted to eat all of my food on my plate because I knew I hadn’t eaten enough & therefore I ate a bit quickly and w/o savoring every bite. I was pretty full by the time I was done with this food (maybe the cups of water helped with that) but I decided to go to the fridge and have one of my 3 remaining chocolate malted cupcakes & don’t regret it but wish I didn’t eat way past my fullness. I figure eating a bit past my fullness at dinner kinda made up for not having breakfast but in the future I will try not to continue the pattern of eating such a big meal after kickboxing because of how late it is & because I want to stick to more intuitive eating patterns. I kinda ignored my hunger cues after kickboxing because I have homework to do and know it wouldn’t be good to not eat TWO meals in one day even if I wasn’t hungry… My body has felt very off today even when I didn’t eat breakfast and had an empty stomach It wasn’t like I binged yesterday at all and my stomach this morning and almost all day felt bloated (kind of a lessened version of the post-binge feeling)… not sure why? Maybe if I make sure to eat a good breakfast tomorrow and drink a lot of water I can get my system back to normal. Day 13! One more day until 2 weeks! Hoping to stay positive and not make kickboxing nights a night to eat so much— I am proud though that all of it was healthy food except for the cupcakeApril 17, 2012 at 1:22 pm #92414
You are doing brilliantly. Bloating can be caused by things other than binging but we are so used to associating it with a binge! Whatever the reason – it wasn’t due to a binge YAY! 2 weeks here we come!!
Charlie xxApril 18, 2012 at 12:38 am #92415
YAYAYAYAYAYAYAY!!!!! 2 weeks :DDDDD Today I ate breakfast at 7:15am — 11 mini Eggo pancakes (1 serving) with 1.5T maple syrup , a few strawberries & 1/2c of 2% milk. I wasn’t hungry quite yet but wanted to fill up on something to see if it would decrease my bloating. At lunch at 11am I was becoming a bit hungry, a bit earlier my stomach had growled a bit but I wasn’t extremely hungry. I still went and got food to eat in the cafeteria– I ate a sandwich on whole wheat bread with 1/2T mayo, 2T italian dressing, 8 bread&butter pickles, 2 slices of tomato, 3 thin slices of provolone, 3 thin slices genoa salami, 2 slices turkey breast, lettuce & black olives. I had a vitamin water to drink along with this and felt felt by the time I had two bites left but just finished off the sandwich. After school I had a doctors appt which went well & then my mom got my brother Wendy’s around 4:20pm and I had about 1/3 of his frosty and it tasted really good I was getting hungry but the frosty got rid of my hungry for a while. After this my mom got me a sandwich/salad from Panera but I wasn’t hungry because of the frosty so I waited to eat it until half way through my brothers baseball practice. I ate my salad first (a You Pick Two sized Salmon Mediterranean Salad) and a half of a Roast Turkey Artichoke sandwich. I wasn’t really hungry yet but I was ready to eat before I had to go back home. I ate the salad first which wasn’t very filling & ate it kinda quickly but slowed myself down a bit despite taking large bites/not chewing enough. Then I ate my small apple slowly. I then ate my sandwich slowly as well savoring the flavors and focusing on it- not letting my bro’s practice distract me from eating slow. I felt satisfied after I ate and comfortably full. Now here I am at home, planning on continuing my healthy habits for the night and onto tomorrow. My next goal- 1 month!!!! Prom is June 1st for me and I plan to get in tip top shape so I can fit perfectly into my dress, at this moment is a bit tight. I WILL NOT DIET but I plan on trying to make my stomach flatter so that my dress can fit a bit better up top. . and will do so by continuing my healthy eating/exercise and only indulge in dessert in moderation when I feel that I may be apt to binge (though I still will not restrict anything, just try to choose healthier options when I eat).April 18, 2012 at 1:52 am #92416
Just wanted to add that I recently ate a 1/3 of a milk chocolate bunny and 1 tootsie roll- I did this because I felt my thoughts were focusing too much on the idea of wanting to lose 5 pounds which I need to not focus on too deeply. & also to let myself know that Im not trying to deprive myself of sweetsApril 18, 2012 at 8:19 pm #92417
Today has went great so far. at 7:45am I ate a plain donut and small hot chocolate from Dunkin Donuts , as well as two small tootsie rolls for breakfast. Wanted to eat something small for breakfast that didn’t make me feel deprived, and then I got hungry around 10:30ish but ate lunch 11am. I ate a healthy lunch that I packed for myself last night- consisting of: a mozzarella cheese stick, a small plain salad w/ romaine, carrots, & raspberry vinaigrette, 3 small sourdough pretzels, a kasha honey almond flax bar, a small bag of apple slices, and a sugar free raspberry jello. Then when I got home from school I was pretty hungry for a snack as my stomach had been growling during 8th and 9th period, so I ate about 1 cup of pineapple slices and 1 serving of Wheat Thins toasted chips. Now I am awaiting the time to go to my kickboxing class at 6pm and will update after that, HOPEFULLY I CAN DECREASE THE AMOUNT OF FOOD I USUALLY EAT AFTER CLASS! I plan to have a healthy substantial dinner and allow myself a small sweet to compliment/finish my meal.April 19, 2012 at 12:53 am #92418
Before kickboxing at 4pm I was getting to feel hunger coming on mildly so I ate another Kashi chewy bar- Dark Cherry & chocolate. Came back from kickboxing at about 7:45pm and then took a shower. I ate dinner with my family but also snacked a bit before . I didn’t have full on hunger yet but was ready to eat and do my hw. I had a breaded chicken tender and about 1.5 servings of Wheat Thins Chips w/ 1T of honey mustard before I sat down to dinner. Then w/ my family I ate 1/3c of broccoli, 2 hot dogs (w/ 1 piece of whole wheat bread) & 1T of mustard & ketchup, 1.5 kabob skewers (chicken/pork), & 1 cup of brown rice with 1/2T of butter & salt. After this I felt pretty full, a bit past comfortable but I didn’t make a big hassle about it because almost all of it was healthy food & not desserts like I have done in the past. I ate kinda quickly and wasn’t patient to wait to sit down w/ family before I snacked… & did chew & really enjoy the flavors of the food & chewed enough but kinda got caught up in the idea of just having worked out and that has always made me eat a bit past hunger because I feel that I need to eat a bit more than usual to restore my body w/ what I worked off- I know this isn’t necessarily true though because I should still only eat til comfortably full and listen to my body more closely, but oh well it’s over with & I followed hunger cues almost all day earlier so I’m happy with my eating! Day 15 – Success!!April 19, 2012 at 7:14 am #92419
everyone keeps talking about kashi bars, what are they?! i don’t think we get them here. well done on 2 weeks + 1 day kimwhit you’re doing great xxxApril 19, 2012 at 9:50 am #92420
You are doing so well. Perhaps you can begin to reduce the importance that food has in your life? You seem to over-analyse everything and it must occupy a lot of your time? You are doing great – eating what you want, when you feel hungry and stopping when full. Take the power away from food – spend the time on other aspects of your life?
Hugs Charlie xxApril 19, 2012 at 11:04 pm #92421
Yes, I agree CHarlie but food actually hasn’t been stressing me or having as much power lately– though it may seem so in my posts. I am beginning to be more normal with food and focus on work and other things easily without obsessing about it… I do frequently think about food but it is not as much negative and more so about the possibilities of what I could cook/make/eat. I guess I am mainly analyzing it so much when it comes to recording my food- because in the moment I don’t really make a big deal about food at all anymore, & just do it when it comes to reviewing my day & am a bit hard on myself. I guess that is a bit of a distraction though to think about food all of the time but it has gotten a lot better lately & I am more relaxed, but I will try to let go of some of those thoughts and focus on other things more… its kinda hard to though because I don’t have very many hobbies outside of school… and I can never find time to read or other things because of school work. Though once school ends in mid june I plan on trying to experiment w/ new hobbies as well as more outdoor activities I find entertaining— & might begin to do so more on weekends as well.
Todays breakfast— woke up @ 7:00am wasn’t hungry- drank 1/2c of milk & 1T of malt powder (YUM!) and then grabbed a Kashi Honey Almond Flax bar to take to school for when I got hungry (Kashi is a brand of healthy, minimally processed items such as cereals/granola & granola bar, etc… they have low sugar content and I think all products include their special mix of 7 Whole Grains & include often different sources of protein such as almonds, flax & etc– they are very good and a lot better than the traditional sugar laden granola bars sold in stores)
I ate the Kashi bar at 9:00Am when I wasn’t getting really hungry.
@ Lunch @ 11am — no exactly hungry yet— turkey/cheese wrap w/ lettuce, black olives, sweet pickles, tomatoes, italian dressing, & a little mayo. Also bought a chocolate chip cookie ice cream sandwich (nestle) because it looked really good felt a bit past full but not too uncomfortable.
afterschool had an hour of history review, then went to pick up my car from the shop & then went to the YMCA to workout a bit ( only an hour though because I also had to run the mile in school today)– did a little cardio but was already tired, then did arms & abs.
I ate dinner at 6:10pm— 2 small pieces garlic sourdough bread w/ butter, then a egg/cheese sandwich on two more pieces of garlic sourdough bread w/ a little fat-free ranch & mustard, 1 medium banana w/ 1T peanut butter, yoplait strawberry yogurt light, and 2 medium chocolate chip cookies– felt past full, but not uncomfortable.
Feel good about today, was very relaxed on food & have been starting to feel less distracted by it as I said earlier. I also haven’t really had extreme cravings for sweets.. though I did indulge today & did so gladly yummy.
Thank you all for the continued support– DAY 16!!April 21, 2012 at 2:35 am #92422
Day 17= success! not going to most my meals anymore unless I feel it is necessary to track the amounts but I have been eating what I want! Today I have been way to analytical of my eating and the calories but I didn’t let that make me binge & actually have no urge to overeat really ever anymore. I only have a problem with eating when Im not necessarily hungry yet on some days but I KNOW I am not perfect, I am just stressing about prom and everything and the idea of gaining weight still… in time I will get over this & won’t let it effect me but until then I guess I just need to leap my focus/thoughts off of food constantlyApril 22, 2012 at 1:27 am #92423
actually, just gonna leave my posts to contain a brief summary of my thoughts/feelings & what Ive eaten.
9am woke up— ate a reduced fat blueberry muffin w/ 1/3c milk about 20 min later
10:15–went to gym w/ my dad 35 min cardio, 25 minutes arms/abs/legs
1:15pm– 3 pieces garlic sourdough bread, 2 eggs, 2 pieces of bacon, 1/2c plain greek yogurt w/ 2/3cup frozen peaches & 1T honey, + 4 keebler shortbread cookies. Ate a bit too much because I was pretty full… but was okay
3pm-5:30pm had to go to my brothers confirmation
5:45– split a piece of marble cake w/ whipped cream frosting w/ my mom at the reception after his confirmation
7:30– ate at ground round for dinner– ate 2 nachos, then cajun chicken breast w/ 1cup mashed red potatoes, & 1cup steamed broccoli.
drank at least 10 cups of water today also.
Day 18= Successful!! 3 weeks on TuesdayApril 22, 2012 at 6:29 am #92424
You are doing AMAZING girlie! I wasn’t criticising the length of your posts but by letting go of the analysing you are letting go of the ED That said, the great thing about this forum is that you can write about things in as much detail as you want. If it helps you – then keep doing it. I will keep reading :wink: Can you believe you are coming up 3 weeks BF?!!! Sooooooo proud of you.
Hugs C xx
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