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Anti-binge tips and resources


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#1 massdefect

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Posted 12 August 2015 - 01:14 PM

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Unlike many of the other pro forums, everyone here wants to stop binge eating.  Could we please sticky these resources and member tips on how to avoid a binge?  Maybe some of these links:

 

 

NIH US National Library of Medicine

 

 
 
 
 
Also, some things that help me:
 
  • Having someone to talk to, even online.  The secrecy and shame make bingeing worse, and also writing/talking can interrupt the binge cycle.
  • Keeping a refillable water bottle with me at all times, and keeping very hydrated.
  • Taking a multivitamin every day.  (Get a brand that doesn't make you nauseated on an empty stomach).
  • Making sure to have protein at each meal or snack.
  • Having a picture on my phone screen saver that reminds me of my goals.
  • Avoiding sweets; they make me want more.
  • Planning meals and snacks in advance, including the exact time I will eat them.
  • Keeping a protein bar or apple in my purse, so I never get to the low-blood-sugar stage and start eating everything.

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#2 massdefect

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Posted 12 August 2015 - 01:20 PM

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Chewable antacids for hunger pangs and nausea.

 

Fiber pills with meals and LOTS of water to get that over-full feeling while still restricting.

 

This sounds crazy, but I read about a woman who pretended to herself that she had weight-loss surgery, and got on their support boards and everything, and ate the bariatric post-surgery diet.  She had convinced herself that she had to restrict or burst her imaginary stitches.


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#3 thinforher

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Posted 12 August 2015 - 02:14 PM

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The thing is my binges are mostly impulsive, so I can just like study and the next second just binge out like crazy. Also high protein food makes me sick and gives me a headache (even stuff like beans and lentils because I'm vegan) but this is a good thread and I'll write down tips when I come up with some c:


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5 kg left


#4 cosmonaut

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Posted 12 August 2015 - 06:19 PM

thank you.
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#5 massdefect

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Posted 13 August 2015 - 09:42 AM

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Thank you, Admin/Mods, for stickying this.  

 

A technique I have tried is "Riding the Wave."  You try to acknowledge that you are feeling an intense urge to binge, and accept it, like riding a roller coaster, instead of actually eating to relieve the urge.  What goes up must come down, so you sort of suffer through, knowing it's temporary, treating it like an amusement park ride that you don't particularly enjoy, but have to ride through to the end.

 

The next person who tries it (maybe me!) could check in every once in a while on a thread here or something, if they feel alone while fighting it.


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#6 Guest_nonsense_*

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Posted 13 August 2015 - 09:47 AM

go for a long walk once you feel the urge to binge
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#7 TinyChica777

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Posted 13 August 2015 - 10:40 AM

Thank you for posting this... /:')
I went on a two day binger and got soooooooooo sick.
I need to definitely put a stop to this
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#8 massdefect

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Posted 13 August 2015 - 10:51 AM

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Recognize that you can stop partway through a binge.  It's OK to dispose of unhealthy binge food; you're no more wasting it by throwing it away than you would be by eating way more than your body needs.

 

Change scenery if you can.  If you feel the urge to binge while studying at home, study in the library instead.


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#9 Guest_Fennec_*

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Posted 13 August 2015 - 01:19 PM

Chew mint gum or brush your teeth with mint toothpaste.
Remember that time you went to drink orange juice after you brushed your teeth? Ya. Works with food too. Just something I've found helps me.


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#10 IntoTheOcean

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Posted 13 August 2015 - 02:51 PM

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Thank you, Admin, for stickying this.

A technique I have tried is "Riding the Wave." You try to acknowledge that you are feeling an intense urge to binge, and accept it, like riding a roller coaster, instead of actually eating to relieve the urge. What goes up must come down, so you sort of suffer through, knowing it's temporary, treating it like an amusement park ride that you don't particularly enjoy, but have to ride through to the end.

The next person who tries it (maybe me!) could check in every once in a while on a thread here or something, if they feel alone while fighting it.


I used this technique last night. I skipped the binge and woke up lighter. It SUCKED for about 20 minutes. I hated the world and I was so distraught over not binging on the spaghetti. But it passed and I was so proud. Currently 10 days binge free.
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.. When I can figure out what or who I am and where I'm going and how ill get there.

#11 forevermindful

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Posted 14 August 2015 - 03:17 PM

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after the last extreme binge, when i felt super nauseous and sad, I wrote a letter to myself. the after-binge-me writing to future about-to-binge-me. today i almost felt like i was going to stuff my face with all kinds of stuff, then i remembered and i read the letter! not only passed time and i felt full, but also it really reminded me of how awful the last binge was and why i never wanted to binge again.. definitely worth a try! xx


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BINGE FREE DAYS - 0

Everyday-Workout-Challenge: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17

current mono-diet: apples  bananas 

liquid-fast: day 0 

 

Motto(s) of the Week! [ ] Veggie-Week | [ ] no dairy/nuts | [ ] monos | [ ] low-carb | [x] 2468 | [ ] under 500 

_______________________

 

CW: 116

GW1: 114  

GW2: 110 

Ultimate Goal: 107 (asap!)

 

 this is the youngest i will ever be, so why can I not just be the best version of myself?

 

 M I N D F U L N E S S


#12 IvySunshine

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Posted 14 August 2015 - 04:49 PM

good tips :)



#13 Guest_dead1004_*

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Posted 14 August 2015 - 07:54 PM

8 8-count breaths before actually binging

Go sit on the toilet and look at your thighs

Go on mpa

Swallow an ice cube (a small one)

Jiggle your body in front of the mirror


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#14 mattypuker

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Posted 16 August 2015 - 07:57 PM

could someone give me tips on how not to binge during school? im scared i will and its embarrassing. my body and stomach feels tickly(?) and then i get shakey and just desperate for some kind of food
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#15 Pneumothorax

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Posted 16 August 2015 - 08:35 PM

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When you're not binging and you're just eating "normally" train yourself to eat slowly. Chew your food. Hold it on your tongue. Do this for every meal. It's helped me binge less because I'm a lot more satisfied with food. I can actually stop after a few bites of binge foods now!!!


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×××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××

 

× smoke weed everyday ×

 

this bitch right here is FOURTWENTYFRIENDLY

SEVENTENFRIENDLY

AND JUST A FRIENDLY MOTHERFUCKER IN GENERAL.

 

×♥× But, please don't be offended if I don't respond, I have social anxiety and am a work in progress ×♥×

 

×××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××××

 

cw: 190

gw: 96

hw: 220

lw: 125

 

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#16 astalavista

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Posted 17 August 2015 - 03:58 AM

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For me every single anti-binge tip comes down to taking self-care actions or showing oneself some love.

 

I was cruel for myself for too long and it finally became clear to me, that's definitely not the way.

 

Often I just close my eyes, breathe deep, put my hand on my heart and try to feel connected to myself again. Not trying to numb or distract myself from anything shitty what's going on inside. I want to be present and aware of that. Yes it's painful and agonizing but this is my reality at the moment and I just want to look it in the eyes and show it some acceptance. Like this is it, no need to deny it. And after a while i can feel some kind of relief.


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The day you decide you are more interested in being aware of your thoughts than you are in the thoughts themselves - that is the day you will find your way out.
- Michael Singer

 

Days binge-free: 7

 


#17 massdefect

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Posted 17 August 2015 - 04:13 AM

could someone give me tips on how not to binge during school? im scared i will and its embarrassing. my body and stomach feels tickly(?) and then i get shakey and just desperate for some kind of food

 

If you're getting shaky, I suspect low blood sugar.  Are you eating breakfast really early, (or not eating it at all) then getting shaky close to lunch?  If you can keep some kind of small protein snack to eat mid-morning, like a string cheese or some nuts, that might help.  Just a few bites will help.

 

Personally, low blood sugar is a huge binge trigger for me.  


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#18 Moon Gum

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Posted 17 August 2015 - 04:16 AM

Yes I need this so so much lol


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#19 thinblueberry

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Posted 18 August 2015 - 08:18 AM

I kinda like it when i hold my binge in and then i get a headache
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#20 LoseItGirl

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Posted 18 August 2015 - 03:18 PM

I have written all the reasons why I don't want to binge, my goals and also how I feel after a binge.

I try to avoid buying stuff like cookies and pizza because once something like that is home, I know I'm gonna eat it. I buy/save the money for things that I'd like to buy like clothes/makeup (even if later I spend it on other things).

I watch series like My 600-lb life; watch it and you will have yet another reason to not binge, those people's cravings got out of control.

I keep a food diary on my phone and write what I've eaten and if I had binged or not.

 

Keep pictures of outfits you'd love to wear and look at them (if you are able to remember) before binging.

It doesn't always work and sometimes I will just binge but it helps.


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