Hey people, I keep seeing ‘give tips for not bInging’ kind of posts so I wanted to make a master post of my tips while I have too much free time.
-Weirdly (and I know most of us won’t be happy by hearing this) what helps with preventing the bInges the most is eating, but controlled eating.
-Learn your own habits. Why do you bInge? For example; I mostly bInge while watching tv, during evening hours. Set up a plan according to your habits. You bInge during evenings? Adjust your f4sting hours to break your f4st during the evening, and plan ahead what you will be breaking your f4st with.
-You bInge because you crave sweets? Have some fruit, protein bars or whatever sweet thing is (even if it’s only kind of) safe for you in your kitchen for emergencies. You bInge because you crave chips? Have some chickpeas or sliced cucumbers ready in your kitchen in case. Try to satisfy the craving with a better option before it turns into a bInge.
-Try to condition your mind: if your mind says ‘I want to bInge on sweet things-’, you add up to that by saying ‘Okay, but only after I eat this peach. If I still want to bInge afterwards, then we will see’. 80 percent of the time, giving yourself time to think and getting some sugar in your bloodstream works.
-If you are in a worse situation, where having a safe food won’t stop you, then the only thing that can help is not having high-kcal foods in the house. If you are in a family living situation where food is always present, then welp, there is nothing to do about this. You can just promise yourself to do better next time, then do better next time.
-To do better next time: Pinpoint what got you to that point. Maybe you did a very long f4st before that bInge, or you did shorter f4sts back to back. Then shorten your f4sting times, or add more hours between f4sting. Not everyone can or has to do 4 day or a week long f4st, maybe that long isn’t for your body. There is no shame in it.
-Perhaps you were triggered by emotional turmoil or an existing food in the house? This doesn’t come from a habit, but a situation, which is better(?) in a sense. If you are easily triggered by emotions, allow yourself a bit more calories than usual during emotional events or bad times. I am not talking about e4ting a bag of chips, but maybe having a handful of chips before the craving turns into a bInge.
If you were triggered by existing food: Throw it away or give it away if you can. (I used to take food in my room to both look like I am e4ting, and to get rid of triggering food. Put them in a secret trash bag and cover them in either cigarette ashes or cat litter so I can’t stomach to eat them)
-Another reason to bInge is losing motivation. Not easy, but try to remember where you started and why you are doing this. Put up thIInspo pics on the fridge or pantry if you can(I know it’s hard to do unless you are living alone). Make a ‘before bInge’ list in your diary/phone notes, and make a habit of reading it whenever you feel like bInging, write all the reasons you are doing this in there.
-A quick fix tip for any of the above reasons: Get your hands dirty. Open a package of clay and dip your wet hands in it, start making something. Pour some cleaning product over the bathtub and get your hands in there. Wash the insides of your trashcan. Put vaseline on your hands (self-care?). Start a fingerpainting or oil painting. Anything that can cover or stain your hands that will make you unable to touch f00d, and will take time to wash it off works. This can help you; as you wash hands, you might be able to snap yourself out of it.
-BInge attacking the fridge/pantry because of low blood sugar? Lie down, suck on a sugar cube. I am not talking about those 0 kcal gum or candy without real sugar. I am talking about an actual 19 kcal sugar cube people put in their tea and coffee. Let it melt under your tongue, then take small sips from a glass of water until it is done. Chances are you will feel too nauseous to bInge afterwards.
Warning: These should be all taken with a grain of salt, because they are things that worked for me, but it might not be the same for everyone. Thank you for reading!
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