Control Binge Eating

[marriiis__]

Hi, is there someone who has an idea/advice on how to not binge eat? Have huge problems to not stuff food after I've eaten one unhealthy piece of snack... Any advice on how to "control" your mind and I'd be very thankful...

[mitre]

I only binge in private so I try to never buy anything that might tempt me because once its in the house then my problems begin.Distraction works for me if I am tempted to binge so I phone a friend/catch up with that chore I never get round to /go for a walk etc. Also I try alternatives like chewing sugar free gum and drinking carbonated water.Finally if I have had a binge I try to get back on track asap and not be too hard on myself . Remember one unhealthy snack isn't the end of the world provided your diet is 90% healthy. Good luck!

[Hidden]

One of my problems has been portion control and it has helped me to realise just how many calories I've been pumping into my system when I've woofed a 100g chocolate bar by myself, or whatever. It's been a kind of shock therapy.

If you're bingeing on sweet stuff, that may well have a double whammy effect of triggering your body into fat storage mode.

So, perhaps you could re-train yourself to 'mix it up a bit'.

Say, have one square of chocolate and then eat half an apple, then another square of choc, then the other half of apple. Or perhaps intersperse it with hgh fibre cereal or some such strategy. My guess is you'll end up finding you put most of the chocolate (or cakes or whatever it is), away for later.

[Marguerite2013 in reply to Hidden]

Good suggestion, D --- Thnx, Marguerite

[TheEditor]

You can find helpful tips for cravings etc in Week 4 of the NHS Choices weight loss plan:

nhs.uk/Tools/Documents/WEIG...

[kirst-27]

I have suffered with Binge eating Disorder for 13 years, though I only admitted it to myself, and got help from the doctor about 4 months ago. I am working through a self-help programme recommended by the doctor. It is about recognising the signs that you are going to binge, and are unable to control the desire/urge to eat. For me it was about recognising that I do binge, writing a food diary as it is easier to be accountable for ypur eating when you have to write it down, and trying to understand why you do it and how you can stop in. I was recommended book "Overcoming binge eating" and it has been a real help. I realise that I don't know if you binge occassionally or if it is affecting your life, but good luck

[marriiis__ in reply to kirst-27]

I only do it occasionally. It was an interview with a girl that helped me realise,what I do...

[kirst-27 in reply to marriiis__]

I read an interview with a sufferer too, and that is when i realised it is exactly what I do.

[Marguerite2013 in reply to kirst-27]

Could you give me the author of this book Kirst? thnx..

[marriiis__]

Thank you all for your advice!! They have been really helpful and now I will try to implement it. So great! I have also found a great app that helps me jeep track on what I eat by scanning all products. Before I've just guessed how much and what I've been stuffing myself with. It's called My Fitness Pal and seems great for me!

[Hidden]

One other thought is a kind of 'interceptor' approach. (I'm working on the presumption that the bingeing is probably on sweet / desert type things.)

I find if I drink green tea (or white tea) then it kind of changes the taste in my mouth and I just seem to don't fancy sweet or fatty things (like cakes) so much.

Allegedly, green / white tea is good for you being high in antioxidants and supposedly helps to burn fat. Though I'm not all that certain about the science of that, it might be a bit of an urban myth. I just happen to like it, especially white tea.

There must be other things that would have a similar effect on your taste buds.

[mumma]

There is a over eaters anon groups around not sure if thats your thing or not I thought about it for myself but none area. Maybe cbt might be a thought ( thinking for myself here too)

[Geoffreygreen]

Have a box with a lid and fill it with nuts, raisins, sultanas and dates. You can add Island mix or trail mix, this is chopped dried and crystallised fruit. Whenever you feel like something sweet or just a little hungry grab a small handful of them then when you have these urges, look for something to do to occupy your mind and to thing of something else. Oh and drink a glass of water. That's a filler

[zrj112]

I found 'Overcoming Binge Eating' by Dr Christopher Fairburn really helpful - It's quite a long book but it really does have relevant, sensible advice. I initially found it very difficult to find any answers about how to tackle my BED but this enabled me actually understand the problems I had and gave me positive strategies for dealing with them

Seriously, read it - it's a lot less expensive than counselling (although I did find that helpful too)

Good luck xxx

[marriiis__]

Thanks, will certainly do when uni schedule allows. If I have had one wee snack, I just give up like Andy Murray when he lost one point before. It's just a mental problem where I know my weak link, but not how to solve it in the long run. I can manage about two-three weeks and then I'm back to square one again...

[daisyk]

First of all, binge eating is both a physical and a psychological disease. It is an addiction and it affects the brain in exactly the same way as cocaine or alcohol, by "training" dopamine neurotransmitters so that they only respond to the expectation and fulfillment of your next fix. Dopamine controls such useful emotions as will power, mood, reward, punishment and a host of other necessary feel-good (or avoid-feeling-bad) sensations.

If you want to check yourself against the official scale of what the American Psychiatric Association calls BED (Binge Eating Disorder), use this link: drpeeke.com/PopQuiz.htm

Dr. Peeke is the first physician to offer a holistic, integrated strategy in controlling food addiction. Using food addiction as template, THE HUNGER FIX addiction plan integrates personal empowerment, spirituality, along with whole food nutrition and restorative physical activity.

There are many ways of doing this. A psychologist will stress therapy. A physician may either refer you to a psychologist or nutritionist. There are 12-step programs that address compulsive overeating. What is unique about Peeke, however, is that she approves of all of these but has the science and specific nutrition to back it up. In other words, she doesn't see the addiction in black-and-white and has a host of strategies to reboot the brain's dopamine system.

I'm in your boat and I use much of what she offers as well as a 12-step program, therapy, antidepressants and other activities. It's a daily struggle. I don't always win but I'm ALWAYS happier knowing I did them.

Good luck.