Tips to avoid binge eating? I can't stop :(
I have gained all the weight I lost
I used to binge all the time, especially when restricting (I’m not talking about slightly going over my calorie limit I’m talking about eating everything In sight) and I felt so out of control. I was in the same boat as you, I gained back all the weight I’d lost. Since starting to restrict again, going on 251 days, I haven’t binged once, so yea these are just some things that worked for me :) but please don’t be hard on yourself, getting out of the cycle of binging is so incredibly difficult and different for everyone <3
Log everything I eat - I use the app ‘Lose it’, logging my food has helped me hold myself accountable and stay aware of what I’m eating (not mindlessly snack)
Having a calorie limit of 600/700 - this is by no means a healthy calorie intake but I used to restrict between 400/500 and I always ended up binging eventually, I’ve found this to be so much more sustainable.
I view my calorie limit as a goal not a rule - one of the most common triggers for a binge is the mindset of ‘I shouldn’t have had that cookie, now I’ve failed, may as well eat the whole box’ going over my calorie limit doesn’t mean I’ve failed, it’s just a goal/ a guideline, I get to try again tomorrow. One cookie is better than the whole box
Allow myself high calorie days - sometimes you have no choice but to go over your calorie limit if you’re seeing friends or family and don’t want to seem suspicious and that’s okay, good even (can boost your metabolism) but I still set myself a limit, just a higher one, and that way I still feel in control
Drink 2l of water everyday - I bought one of those massive water bottles that holds 2l so I know if I finish it, I’ve drank enough for that day. I end up drinking most of it while I’m eating which also helps me feel full
Eat something when I wake up - for me that’s usually just an apple or carrot sticks but it’s meant that I don’t feel dizzy as often (I have a fear of passing out so I would panic and eat loads to avoid fainting) and i always carry some kind of low cal snack that I feel safe eating with me incase it happens in public
Have a snack in the evening - this might be what has helped me control my urge to binge the most. Night time has always been when I binge, I think it was triggered by craving ‘bad’ foods all day and feeling unsatisfied with what I’d eaten. So in the evening I have one of my safe food snacks that I enjoy as a treat and don’t have to feel bad about it
Only weigh myself semi-regularly - I weigh myself roughly once a week, sometimes less, that way I’m still tracking my progress but I’m not going to trigger a binge by seeing that the number on the scale has gone up and feeling like a failure (your weight fluctuates day to day, it doesn’t mean you’ve actually gained anything)
Slow and steady - I’ve had to change my mindset about weight loss, it’s easy to give up when you’re desperate to lose as much weight as possible as quickly as possible but not seeing the results you want. Results take time but consistency is key, and eventually the effort you’ve put in is enough of a reason to stay on track. I’m not scared I’m going to binge now, because I’ve worked far too hard to put myself through that again. I reached my goal weight and I’m closer to my ugw than ever, but it takes time.
Binging doesn’t mean you’ve failed. It takes time to break the cycle. Be patient with yourself, you’ve got this!
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