can't stop binging...please help :-(

[EdinburghLass]

I'm sitting here surrounded by chocolate and cake wrappers having binged once again. For the past 2 years I have lost weight and then put it on and then lost it and then put it on....over and over again. The problem is I have 80lbs to lose, I have medical problems and I am also pre-diabetic. I just don't know how to control my eating...I can't do it...I can't stop binging and don't know what to do anymore. I have increased my walking through fitbit but I'm not getting anywhere with weight loss because of the binging. Any advice welcome...I don't know what to do anymore 😞

[Skadi]

If you can purge the house of junk food, that would be a wise first step. If you can't, (if you're living with parents or roommates) then I suggest making your personal spaces junk food free zones. 

Next, try to understand why you're binging. What are you really feeling when you sense a binge coming on? Obviously, it's probably not physical hunger. Sadness, anger, frustration, lonliness, boredom, and anxiety can all be at the root of a binge. Once you've figured out the emotion behind a binge, try to think of a better way to deal with these emotions. For example, if you binge to deal with anger, try putting in some 'angry' music (I'm fond of Coheed and Cambira when I'm grumpy 😛 ) and beating up a pillow, or venting to a friend. If you binge to deal with boredom, try checking out some online games or going for a walk, etc. 

I know that things seem hopeless, but don't think of that of an excuse to give up. You can do this! 

[Maxit]

Binging is complicated because of how it functions as a tension-reducing behavior, thanks to the reaction of neurotransmitters in the brain that signal pleasure and relief in response to these foods, and the behavioral relief (which, as you experience, is followed by shame and remorse that function as negative reinforcement of binging).  High-carbohydrate foods increase serotonin activity, which directly impacts mood.  This website offers good information about this kind of disordered eating as well as some ways to both cope and heal:  https://www.nationaleatingdisorders.org/recovery

It is not an easy path to recovery but it is one that has been walked by MANY people and there is help and support along the way.   Cognitive therapy, body work such as yoga, meditation all are ways to support recovery.  Nutritional management (stop restrictive dieting; maintain sufficient carbohydrate/protein/fat intake) and continuing the positive things that you are doing - walking, and any other self-care, also will support your healing.

[EdinburghLass]

thanks guys...I don't keep junk food in the house. I just grab the car keys and drive to the nearest shop and buy binge food. It's like I'm in a trance, or something takes over me. Don't feel in control at all 😞

[smhermione]

I think that Skadi is on to something.  What is the trigger that is sending you to binge?  For me, I have to fight the urge to emotionally eat out of boredom or loneliness.  Sometimes I can distract myself through exercise, classes at the gym, etc.  Sometimes I need some more food for the day, not a binge, just not as low as my calorie allotment is for the day. 

I think it is important to look at this as a lifestyle change.  Not everyday will be perfect and it is ok to be over on calories every once in a while.  Do you allow yourself planned treats?  I try to plan treats into my food for the day so I don't feel deprived.

[Fit_]

I've been able to overcome cravings (for sweets, mainly, but sometimes for ANY food) by cutting down on my carbs. I try to eat no more than 180 carbs/day (fruit has carbs, too, so it counts). I have not binged or craved anything since I started this approach. I enter everything I eat in my fitbit log, and the fitbit calculates not only calories but carbs. I've read that an overload of carbs cannot be processed by the body and it is stored in fat cells. I certainly don't want that to happen to me! The fewer carbs one eats, the better the body can process what one is eating.. I have lost 19 pounds in less than 5 months. I never thought I could lose weight again. 

Three months later, I am adding to this: my approach helped me shed 32 pounds so far. I continue to enter all my food intake in the fitbit log and walk 35-45 minutes each day (minimum). I still say, I never thought Icould lose any weight again, and am amazed that this has happened. It can certainly happen to you as well! Persevere, maintain your courage and belief that you can do it.

[LewWagner]

You talk as if you have no power over what you do.  That's a mental trick my body and very clever little mind used to do to me, as well.  Back in Oct of 2013 when I was diagnosed with Type II Diabetes, I got mad.  I got mad at myself.  This diabetes was totally preventable.  I weighed over 300 lbs and was 57 and 5'8". 

I decided to channel my self anger and loathing into a focused determination to eat right, exercise more, and try to live healthy by losing this GD weight.

I used to blame everything and everyone else for my weight issues.  Stress of the job, stress of no job, etc.  I found that by realizing I was the root of my problem, I could handle me and just start shutting down all the emotional triggers causing my overeating. 

It won't be easy and it is highly dependent on how "tough" you are or can become.  It's all well and good to have folks support you and medical folks to oversee your program, but unless you're willing to fight the good fight...well, that's why junkies and alkies have such a high recitivism rate.  They never really take responsibility for causing their own situation.

If you live with someone, give them your car keys.  Give them your credit cards and money and purse so you don't have the immediate tools to go out and binge.  Hey, maybe have that person sit in a room with you for the next several days and only allow you to go to the bathroom and such.  At least until you can see what it feels like to not give into your overeating urges.  I'm not a doctor or nutritionist, so seek their counsel and heed it.

I wish you the very best and applaud your call for support from this great FitBit community here. 

Lew

[Rascle1]

I used to binge because I was doing what was considered "emotionial eating". I got serious about recognizing those times and it really helped me cut down on it. Sure, now and then I eat too many sweets and I am T-2 diabetic on insulin because all the oral meds. made me so sick but keep that pre diabetic diagnosis in mind and it may help. Only you have control of the car keys.

[EdinburghLass]

Thanks guys. I do tke full responsibility for my eating...but I still don't know why I do it. I could be happy, sad, angry, upset...anything and it will trigger a binge. Also, eating "binge" foods such as chocolate in small amounts can then trigger a binge. I don't keep binge food in the house either. I just need to stop myself picking up the car keys and jumping in the car...it's like I'm on automatic pilot when I am in binge mode.

[Fit_]

I found that once I am in binge mode nothing helps. By then, it's too late. I've been able to control it by avoiding foods that trigger my binges. Cheese, sweets, bread were the main culprits for me. I sitll eat cheese, but very moderately, I don't touch sweets, they are my greatest enemy, and I found that half an English muffin does not trigger any cravings. So that's my homework every day, stay away from these foods. Binges are hugely damaging, and I hope you have the strength to prevent them as much as possible. And if it still happens, let's hope it's less and less. Don't be too hard on yourself, life is too short for that. Forgive yourself and move on.

[Kibbles314]

Have you considered going to a therapist? Truly feeling a compulsion to binge, as in having no control like you mentioned, could be a sign of an eating disorder. Contrary to popular belief, there are more kinds than just anorexia and bulimia, and most people don't reach the scary thin weights you see. Most eating disorders fall on the obsessive compulsive spectrum, and could be signs of other issues as well. I'm not saying you do have anything, but maybe a therapist can help give you the tools to control your eating.

[mavery]

You should go talk to a therapist or pyscologist. Binge eating disorder is a real thing, and they might be able to help you realize why you eat what you eat.

[FB_Opus]

That was (and continues) to be one of my hurdles.  I had to do a full purge of all sweets in my home and slowly start substituting 'good' sweets in it's place.  For example, did you know that 4 individually wrapped Twizzlers only equals a serving of 120 calories?  For me, substituting was key.  I switched the sandwich cookies for sweet fruits like oranges, peaches, and watermelon and the need to munch on something with grapes and popcorn (a whole bag of microwave is only 120 calories!).  Sprinkle some Splenda on 'bland' fruits for that euphoric rush (even caramelize it on bananas).  Also, Special K Strawberry and Chocolate cereal hits the sweet tooth perfectly and is better for you (fiber!).  Non-fat fruit yogurts help too (sprinkle some low fat granola in it for that needed *crunch*).  My local grocer has Apple Pie and Boston Cream Pie and only 90 cal per container (and probiotics too - helps flush you out!)

Don't deprive - you'll lose motivation for your journey.  Substitute!

[Marsela]

I agree with substituting. At work I always had chocolates at my desk, got rid of them and now only have gum (which by the way I don't have a craving for). For coffee I only use Stevia. If I have a snack at night I only take one piece with my coffee. Portion control helps too.  No need to deprive yourself from having a sweet and try only fresh baked goods vs. packaged with added preservatives.

Probiotics are my best friend and have been taking them for three months now.

Popcorn: Great snack just try popping your own the old fashion way. The microwavable is not good for you and if you can avoid it.

Watch some good old documentaries about food and educate yourself about what is in the food you eat. It helped me be more careful about what I snack on and I make informed decisions now. I read the labels and

http://www.lifehack.org/articles/lifestyle/want-to-eat-healthier-check-out-these-7-movies-about-food...

http://lettuceeatkale.com/2010/10-top-documentary-food-films/

[Kahlan9]

Read the book "the Thin Woman's Brain" by Dilla Suriel.  I had been a slave to food cravings and binge sessions for most of my life.I have been at war with my weight.  This book really helped me to stop and ask myself "what am I hungry for" and really evaluate my real needs.  Now when I want to go to the  bakery I; acknowledge the desire and observe how it is effecting me, but don't allow it to control me.  It has changed my perspective completely.  I have realized that I have been feeding pain (like a donught is going to help severe cramps...) and my frustration.  I never really thought I was an emotional eater but now that I can recognise my "cravings" for what they are I realized that I do feed my emotions- and it is liberating to know that because it allows me to detach from them and acknowledge them for what they are.

[LewWagner]

Interesting on-line article about binging and cravings:

http://www.foxnews.com/health/2014/09/13/10-mistakes-that-make-cravings-worse/?intcmp=features

Lew

[EdinburghLass]

Thanks guys. I'm having a look into all the things you have suggested. I definitely have a problem with carbs/sugar re binging and am starting to think that a protein increase in my diet would be a good thing. Worth a try. Thanks for your support guys 😉

[KC12]

Do you live with anyone? A roommate/relative might be able to help, perhaps helping to distract you when you feel the urge to drive to the store. Maybe they can go with you and help you pick out only one small snack instead of a whole bag of snacks. Or maybe they can keep the keys away from you.

Healthy substitutions can also help. If you can figure out what taste sensation you're after, you might be able to find a better substitute. If you want chocolate, maybe sprinkle cocoa powder into a glass of milk instead of a candy bar. Etc.

[EdinburghLass]

I live on my own with my dog...got divorced last year. I'm starting to look at low carb diets as I think this might help with the binges. I only binge on carbs/sugar. I'm determined not to be beaten!

[Fit_]

You will probably find that lowering your carb intake will help a lot with eliminating cravings and binging. Cravings and binging are non-negotiable (we give in, they are too strong for us), but hunger is much more tolerable, and can be addressed more intelligently. Good luck!