How To Stop Binge Eating

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

New kid in town – I’m a man!

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This topic contains 6 replies, has 6 voices, and was last updated by  gee_kool 5 years, 4 months ago.

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  • #627

    Gallois
    Participant

    I’ve been battling with BED for years. I was an obese kid. I’ve been skinny since, and fat again, and skinny again. I’m lucky in one respect in that my best friend also has BED. We call the cycle “circle up” and “circle down”. We are also both health care professionals, so none of this is new to us in terms of psychology. I’ve been on circle down for about 2 months without a binge. Last night I binged. I was so horrified when I weighed myself this morning (I can hear the no don’t do it! But I feel I need to ‘take the hit’ after a bing in the hope it will re-align my eating) . In about 12 hours I put on 3Kg (6.6Lbs). I didn’t think that was medically possible, I don’t think the food and water even weighed that much!. One thing I struggle with is compensation. I find it really difficult not to do loads of exercise and severely limit my intake the day after a binge. If anyone has any tips on post-binge recovery I’ve love to hear them. The guilt has been terrible this time, especially because I was only 2Kg away from my target weight, and I’m going on hols this weekend so wanted to look good. I feel like I’ve wasted all the previous effort and am feeling self loathing about my image this weekend. I’m also really bloated. Any tips to try and alleviate that feeling?

    Cheers from Sunny Blighty.

    #8646

    stay at home mom
    Participant

    bonjour G: and bienvenue. If you ate a bunch of salty stuff, you’ll hold extra water for a few days but then the puffiness should by gone by day 3.

    I bet that you probably look just fine even though you are 6lb off your target. It’s just in human nature to have a hissy fit because we can’t hit a bullseye goal, but if you allow yourself a target range that encompasses 5lbs above the bullseye I think you can relax and feel good.

    As for post-binge days, I feel it’s much better to eat normal meals or usual daily calories, so that you don’t end up wanting to binge again this week from another restriction. Exercise if you like, but restriction seems to make the situation no better. Perhaps eat less salty food so that the body releases the excess water.

    Enjoy your holidays,

    Helen

    #8647

    Paleena
    Participant

    Welcome, you really shouldn’t have weighed yourself :-) if you drink plenty of water today though it should flush the system.

    Juice a lemon and drink it with loads of hot water, it helps digestion if you binged on starchy foods, will make you feel less bloated.

    I also had a binge yesterday, and normally I find that if I actually have a normal breakfast the day after it sorts me out, not today though, already up to 2000 cals and it is only 2.00 pm, and I know that if I decide not to eat anything else today it will result in a binge tomorrow, but the idea of adding dinner on top of everything else is a little frightening.

    Weird thing, I travelled quite a lot in the last couple of years and found that I ended up in a binge right before i was set to leave, and this happened every time. Maybe it is the whole self-sabotage thing.

    Good luck with it.

    #8648

    Gallois
    Participant

    Thanks guys. I’ll try the lemon trick. Self sabotage is an interesting theme. I can identify with that. It’s like I want to get to the goal, but something in me is telling me I don’t deserve it – that I’m not good enough to be thin (or at target weight), so I self destruct. There is the pressure to look good too, especially on hols or away from the normal environment. I’m a 35 yr old single gay guy. For us this time of life is a bit like the ticking ovaries, but for us it’s find a partner and settle down alarm rather than have a kid. The pressure to be thin is huge. Thin = romantic success. No one wants a fat boyfriend. I’ve tried to dress that up loads of different ways over the years. ‘Just need to find the one’ ‘these aren’t the kind of guys I’ll settle with’ ‘if you love someone that’s all that matters’ Unfortunately the reality is harder to accept than the fantasy. No one wants a fat boyfriend. Someone should make a ‘he’s just not that into you’ parody – because there are some striking similarities to how we act in our groups.

    Paleena I would normally do exactly what you are doing. I would not want to eat more but then starve and trigger another binge. Your plan of eating normally is the best. But I know that is harder to do in reality. Maybe if you plan your eating for the rest of the day by writing it out and sticking it on the fridge that would help. I’m a list lover and I find it guides me sometimes by having to tick things off.

    #8649

    zed
    Participant

    Hi Gallois,

    It’s nice to see a guy on here, actually! I’m sure there are plenty of men out there who struggle with this (my dad is one, I think) but would never admit it.

    You’re probably not going to like it, but I think the main thing you need to change is thinking that you’re on a “diet.” What do you think made you put on weight in the first place? Probably not having a regular eating schedule, snacking too often, not being active enough etc… If you change those habits, your weight should naturally regulate itself. The more pressure you put on yourself to eat in a certain way, the easier it is to “crack” and continue the cycle of bingeing and purging. I’m not necessarily referring to extreme measures of purging like vomiting or taking laxatives, but I would consider even dieting to be a type of purge. You need to focus on eating healthy foods regularly. But also, you HAVE to allow yourself to indulge in the foods you love. The more you restrict yourself, the harder it will be to say no. It’s like if someone tells you not to think about the colour yellow. What do you immediately do? Think of the colour yellow of course! It’s the same thing with food.

    Anyway, good luck to you. Just remember that going on a diet is only a way of treating a symptom of a deeper problem. Being in the health-care profession, surely you know that treating the symptoms of an illness does nothing to cure you in the long run.

    x

    #8650

    Andrew B
    Keymaster

    Hi Gallois, I can totally relate to what you’re saying about “self sabotage”. In my irrational head I think I’m a lot bigger than I’d like to be, but realistically I know that if I lose half a stone I’d be pretty happy with my weight. The thing is, every time I creep closer to that “finally feeling slim enough” feeling, I seem to bugger it all up by bingeing! I’ve been thinking about this a lot and I do honestly feel that in some screwed up way I am bingeing on purpose to stop myself from doing the things that I keep telling myself I’ll do, once I’ve got back to my “normal” weight. Could be because I can’t face getting back out there and having to think about potentially meeting someone – even if I did meet someone I dislike my body so much at the mo, that I don’t think I’d feel comfortable even being touched. Anyway, one thing I know is that diets don’t work and you sound like you’ve been doing amazingly well not bingeing, so don’t let one or two random binges rain on your parade, start again, but don’t try to “clear” the binges by overexercising or starving yourself, because it usually backfires – hence our continuous cycle of getting bigger and then smaller and then bigger etc etc. Good luck, I’m sure you’ll crack this is no time…

    #8651

    gee_kool
    Participant

    welcome Gallois

    Im happy to hear that you remained binge free for a very long time and you should really be happy wih your progress.

    If i could give you any advice, similar to the advice i have been researching, is that YOU ARE ONLY HUMAN. setbacks and challenges are a way to realize that since your not perfect or any human being for that matter you really shouldnt try to be. you were binge free for 2 months great but so you had a little setback its really no big deal. i think your being hard on yourself and weighing yourself and concentrating on a few kilos will not solve the bigger issue.

    you should defintaely see your efforts more in terms of lessening the amounts you binge instead of how much you gained from that binge episode. in order to lessen the times you binge you should focus on what made you do it. what particular emotions did you feel at the time. realize that since you have been suffering from this disorder for quite a while it will not go away as soon as the pounds start dropping. Look at each binge episode as an opportunity to evalute why you do it. this provides you with the tools and insight to control another binge attempt next time.

    Im no professional, im still at the early stages of recvery from a long term binge problem but when reading up on the disorder i found soo many helpful insights.

    hope this helped NEWBIE looool and keep the faith, you will indeed beat this!!!

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