Ok so I was on this situation during most of this year and only "snapped" 2 months~ ago. (These tips are what work for me but please read and take everything you feel aligns with you 💕)
Firstly please don't put so much guilt over your shoulders. I know it's shit, I know you feel beyond terrible, I know it hurts, but you have to try and be softer with yourself so you don't shame yourself into this endless despairing ass cycle. Don't beat yourself up, you are fucking strong for bearing all of this and you'll get out of this cycle!!
Secondly, find the root of it. Do you get extremely hungry and end up bingeing? Is it stress? Emotional distress? In my case I was spacing my meals too further apart and I ended up overly hungry which when you are already tired and drained doesn't help.
I started to space my meals throughout the day and I do high res (1600-1100) because it allows flexibility in my schedule.
I also was too strict in my diet, so now I make space for sweets I fancy/low cal versions I made.
I used to track everything I ate, now I just use my head, calculator and the notes app. God knows why but it works. On the same note I also haven't weighed myself since the beggining of the month and I am putting it off until I can because it also triggers me seeing my weight LMAO, I try to guide myself through bodychecks, clothes fitting and progress photos.
Usually I eat sweet treats out of the house so I can't go overboard (Chocolate spread, protein bars, sweets mainly lmao) and when I'm home for too long I try to only eat in my room and rely on volume eating and foods that i know don't trigger me as much.
I drink LOADS of water, I chew gum in between meals, I make sure to eat mindfully, etc...i started to try and sleep more and also switched psychologists in the mean time and I think that helped, this one helps me a lot more than the other.
I stopped checking X because I would be more prone to bingeing (perhaps the food threads or comparing myself to other people's routines)
I still exercise (school, tenis, walking, pilates not often) but I try not to be too rigid about it because I would either overwork myself and binge eat or it wouldn't stick and I would just become sad (and binge eat), I wasn't being realistic.
I recommend listening to the podcast "aware and aggravated". Leo gives some info about why you might do it and also practical tips, like saying "I'm in control, I am choosing to eat this" before picking up the binge food for you to start planting a " I am in control" feeling. (I did this and even though it took some time I think it worked, and I still do it sometimes)
(Ps most videos/podcasts/media are bulshit but I swear this one carried me out 🙂↕️)
My schedule is less heavy this year tho so that might also help. I would also panic over my parents forcing me to eat/monitor my period and shit (which made me binge and put back the weight lol) so this high intake helps me not panic as much because it's not as noticeable as mid-low res, I get to eat my cravings, and also my period is...there i hope lol (atp im just really fucking disregulated lmao (I'm BMI 20+ like are you KIDDING ME💀💀💀) - sorry for tmi☝️- but because I am not losing weight as rapidly anymore they don't really care now)
I also have more baggy clothes so it helps me feeling comfortable.
I always reflect after I had an overeating episode or a binge episode about the causes and how I can prevent it.
This took a lot of time, and sometimes I still overeat. I'm nowhere near my goal, but I'm better, and it's these little wins that count. In addition I also kind of fell in love with my safe meals and little routines (drinking 0.75L of water in the morning in between affirmations I say to prevent bingeing and all (placebo effect? Perhaps, I don't care it's working 🙈🙈) so that is what will allow you to keep going - what i mean is, it's not a diet or whatever, it's how you will spend the next months eating and probably more, If you want it to stick you have to like it.)
Apart from the tips I used on myself, you have to see what works FOR YOU, starting slowly but getting somewhere.
There is no definitive solution but there are patterns and results we can avoid. If I can help further please say and I hope this wasn't too much of a bore to read!! Sorry for its length, I wanted to write EVERYTHING that has been helping me nowadays (26 binge free days 🙂↕️ (from someone who used to binge every 3 days)) so yeah here it is.
PS1: I remembered another one, sometimes I think to myself "you have had this for years and have gotten nowhere, is it really worth it to eat x right now/ binge/ other? We can always incorporate x in tomorrow's plan/ eat a bit more/ other, but don't do it. Not now. This time you'll get somewhere, but you have to keep doing these things" and once you start seeing small results SOMETIMES it works 💓
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