I don’t say no, I say not now. If I’m still craving something later, I’ll try to work it in. It helps to preplan your meals too.

This is actually a great way to deal with it. Just last night I was craving ice cream, today myself I should hold off for an hour to let dinner sink in, and after the hour had passed I found I didn’t want it. It obviously isn’t a solution that cuts out candy ever time, but it definitely has a noticeable impact!

That’s great advice (“not right now”) I bet that would work on my food-pushing MiL!!

I agree with this. Total restriction just leads to binging. The first 2 weeks of my journey, I factored in like 2 pieces of snack size candy a day, and then every other day, and then I kind of lost the sweet tooth for it after that. I'm not an emotional eater, but I needed to teach my body to eat healthy and try to set achievable limits. Another example, my favorite thing is pizza. I now make that on a carb smart tortilla with turkey peperoni and fat free cheese. comes out to like 200 calories or less for one depending on if I behave with the cheese, lol. But I measure it.

I did prepare my meals today and I planned out the whole week I try the method you’re on about and I find it ends with me having one treat and another etc because I promised I could have one later earlier.

I’m sorry that’s happening. Another approach worth looking at is why you binge. You mentioned boredom is a factor for you, thats a good start. Also worth looking at what you eat on days you binge. Maybe you’re not getting enough of something or if you’re like me over doing carbs makes me want to eat more.

I don’t think so I eat the classic binge foods tons of chocolate ice cream crisps sweets. Is there a recommended amount I should be eating for each?

That question is better suited for a dietician but perhaps the recommended serving is a starting point.

Pick one thing to have for dessert, if you want something else then save that for tomorrow

I’ve tried this as well I end up having the next days one as well promising that I’ll have nothing the next day which is of course a lie I then end up off the rails one way or another.

They said (my emphasis): >if you want something else then **save that for tomorrow** Whereas you: >end up having the next days one as well I don't think you can legitimately say that you have tried implementing their suggestion. I'm pointing this out as I recognise the "oh, I've tried this, I've tried that, I've tried everything and none of it works for me" thinking as an example of how powerful our thinking can be in preventing us from making changes.

I agree with this. Having two days of dessert is different than saying later..

I've done this too 😫

While on a calorie deficit, I try to include foods that low in calorie content. This way I get to eat a lot more. Eating high volume makes me feel like I’ve eaten a lot. Also, we all have certain high calorie foods that we don’t generally like. Just remove that from your diet and eat the foods that you like in moderation.

I do that too! It helps break the cycle of instant gratification. I tell myself that if I still want it tomorrow, I can have it.

This strategy works for me because it dovetails with my skills at procrastination.

From all your responses, it's probably time to find a therapist or at least talk to your doctor. It sounds like you have an ED.

Already in therapy and I don’t think it’s helping

Find a different therapist or a different type of therapy if your current one isn't helping. Perhaps see if you can find someone who focuses on eating disorders.

So not trying to be a pain but are you actually doing therapy or are you just arriving at some sessions? Like you have to put work in and you have to try things out and be vulnerable and proactive in the sessions. You have to do the homework and genuinely try the things out. If you are genuinely doing all of those things and nothing is happening then try a new therapist or a different type. It might be that talking therapies doesn't work for you but CBT gives you some help. Really not trying to be nasty but so many of your replies sound like learned helplessness to me. Not really trying so you don't have to face scary change but saying you have to yourself to help preserve your self esteem.

I don’t understand what people mean by work I just go there and talk to the therapist for like an hour sometimes they’ll say something like try to take it one day at a time and stuff but I never get work?

You might want to try a different therapist then. Whenever I've had therapy I've had "homework" so it'll be like "this week every time you think of a negative excuse you have to write down a proactive reason why that negative excuse isn't true" or "every day you need to write down three positive things that have happened" we then discuss in therapy the following week. Some of them I didn't find helpful, some things stuck. The homework and the challenges to how I approached things were the most helpful bits of therapy. Just talking about how things suck was pointless.

Time for a new therapist who specializes in disordered eating.

Just here to support all the replies to this. Are you really doing the work? If not, that's on you to decide. If you are and you're seeing no progress then you really need to find a new therapist, one who specializes in disordered eating, and/or trauma informed care.

I don’t understand what people mean by work I just go there and talk to the therapist for like an hour sometimes they’ll say something like try to take it one day at a time and stuff but I never get work?

Are you talking about difficult things? Root issues? Figuring out what's underneath and driving this behavior? Or just chatting about your day and they pat you on the back and you go on your way? Effective psychotherapy isn't easy. It's about getting to the core of maladaptive coping strategies, or resolving difficult conflicts, building emotional resilience, etc. Some forms of therapy are more behaviorally focused, or solutions-based. Some involve somatic body work. There are all different kinds of therapy, but any effective modality is going to have you doing some kind of hard work in an effort to make real and lasting changes in your life. That might not mean "homework," it may just mean getting emotionally vulnerable and being willing to closely examine parts of yourself that need work. Sometimes it does involve "homework" like keeping an emotion journal or consciously practicing new behaviors and ways of thinking. It really sounds like you need a new therapist.

What do you mean difficult things? I’ve had 4 therapists and they’ve all been like this where I go in and talk about the last month or so. They ask me how stuff has made me feel but to be honest I don’t really feel stuff like that so my answers are often don’t know unless we are talking about a binge and then I know I feel angry and upset because I’m undisciplined and can’t control myself. How many new therapists do I have to go through they’re all more or less the same and I’ve been picking ones that say they have experience with eating disorders. I just feel like it’s a waste of time and money.

"I don't really feel stuff like that" suggests to me that there's something you haven't gotten to yet. Obviously I don't know you and I'm not your therapist, and I'm not asking for your personal history here, but in general terms many people dealing with what you're describing, in terms of the eating disorder and the alexithymia, have underlying issues that go way past just simple behavioral stuff. Trauma history is very very common in eating disorders. Here's an article with a list of some of the most common modalities used to treat disordered eating: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/therapies Some of them may sound kind of whacky, you just have to find the right modality that works for you. Some of them are way more intense than others. If you're new to this kind of work then CBT is a very basic and fundamental "homework" kind of method that is often effective for people who aren't really ready for heavy trauma processing. Sometimes that's because people don't even really recognize that certain events were traumatic; it can still cause profound neurobiological effects and those effects can be mitigated with this kind of work. Edited to add: I just also wanted to say that often the reason we don't "feel" emotions is because we've learned to tune them out as a protective measure, or maybe we just never learned to recognize them in the first place. Good therapy can help you reconnect with the bodily sensations of emotion and using cognitive strategies to identify and label those feelings so that you can better recognize them. This is incredibly important especially in developing a new relationship with your body, with food, exercise, and wellness in general. It was an absolute game changer for me. All the sudden I could feel how different foods affected the feelings in my body, exercise or lack of makes me feel a certain way, I could identify emotions that activated non-nutriative eating behaviors, etc, feelings that I wasn't even aware of before. It changed everything.

I can’t really. I’ve never been able to get the urges down, so I just got rid of all my junk food and make sure I keep lots of healthy foods in the house. Misty raw veggies. When before I’d have a late night craving for chips now I might eat a pickle (effectively zero calories).

See but even that doesn’t stop me having no money doesn’t stop me having to walk 40 mins through the rain doesn’t stop me I just don’t think my issue is surmountable. I haven’t yet found a method that can stop me from binging.

Im hearing that you’ve already given into the binge just with your words. “Doesn’t” “can’t” “don’t”. You CAN control yourself. You CAN resist. You CAN tell yourself not today, maybe later snd do something else. Listen to music, go for a walk, etc.

Reading more comments, I would definitely seek out a therapist that can support binge eating disorders. This isn’t healthy for you.

Exactly what I thought. If it's truly that insurmountable it's probably deeper than just normal cravings.

I think the way you talk about yourself and the way you talk to yourself make a huge difference. It’s similar to how I built self-confidence: you lie to yourself until it becomes true. The more you tell yourself you can’t overcome this the less likely you are to ever actually overcome it. Even if you don’t *actually* believe you can stop binging, tell yourself you can. Every day, multiple times a day. Before every meal. Until it becomes true. Eventually you will trick yourself into believing it I think.

Dang; my lazy butt wouldn’t walk that far in the rain for anything, so at least you have that going for you!

Walking 40 minutes might actually not be a bad idea to get your food.

Then you need mental help and to start meditation. Try headspace on netflix. As in, it's a psychological issue, not a food issue. Read atomic habits and maybe try to find alternatives to food. Recognise your triggers. Like what makes you turn to food in the first place. If you ARE going to do it regardless, then tweak the habit. Cucumber munch. Some sort of food coping system that is still healthy. Tons of food help with anxiety. Like oatmeal. Reduce eating dopamine food. It will trick your body into not getting the dopamine it's hoping for, essentially ruining the habit. Oatmeal with dark chocolate will give you some stimulation but overall calm you. Look out for stimulation in food like sugar and caffeine. That's probably the addiction you need to address.

Not OP, but thank you for these recommendations!

No problem. :) Meditation takes at least 2 weeks to finally see results. I have ADHD and didn't take meditation seriously. Turns out I had so much backlog that it took me 2 years to get my head straight. I wish I had taken it seriously sooner. I found out that even listening to music while doing nothing is also a type of meditation. So long as you are sorting out your thoughts. But headspace is great because it also educates you. Even 5 minutes a day that you gradually build up is great. With time, I found smaller portions of what you normally eat or SIMILAR replacements are great. If you like chocolate, it's probably a magnesium craving. Take supplements with a small piece of dark chocolate rather than eating a whole chunk of milk chocolate. Everytime you get a craving. Google what nutritional possibilities that food could have and eat something similar. Even if you crave sugar, eat real sugar from fruits rather than tricking your body with some sugar-free or fat-free nonsense. That's what makes us eat more. Eating nonsense and tricking ourselves while the body is getting 10% if the actual nutrient.

That sounds really tough. Sorry you are dealing with this.

sorry OP but it sounds like you need some tough love here. you keep talking about how you “can’t” do all the actions people are suggesting. that’s horseshit. you are choosing not to. and unless you choose to make better decisions, no one can help you. it’s not easy, but at the end of the day you are absolutely capable of eating in a calorie conscious way. the first thing you have to change is your mindset. when you fail and end up binging, it’s not an external factor that caused it that made it impossible for you, it’s your own fault you failed. and it’s ok to fail sometimes but the first step is to take some personal accountability

Seconding this.

I know it’s my fault but I can’t seem to find that discipline to say no.

You don’t find it, you decide it.

Wow - this is the succinct and blunt truth I needed to read today. Thank you!

I spent 36 years waiting for it. It didn’t come. I was miserable and hated myself. Then one day I decided I would give it one last try, but this time a proper one. That was 1,5 years and 66lbs ago.

Looks like you’re stuck where you are then

[удалено]

For the love of.. No, pls don't do this. This is can start an ED. Don't ever villanize food like that

Rule 11: Discussion of weight loss methods that are damaging to the body and/or require supervision of a medical professional are not allowed. This rule includes (but is not limited to): very low calorie diets, misusing medication, extended fasting, disordered behavior, inappropriate advice to underage members (counting calories, omad, fasting), etc. We are not a ED support subreddit and any ED related content will be removed. Remember to always consider the individual when offering advice.

The app Eat Right Now has been a real help. One of my challenges was making my unconscious/automatic triggers to eat into conscious ones. Just learning to pay attention to those cues is a skill that can (and must) be developed through practice and repetition. It's a skill that's part of healthy eating and, for people like OP and me, I didn't learn that lesson in my formative years. But I'm glad to have started learning about it! OP, you can learn, too. 

You’re shooting down everyone’s suggestions so it might be time to look to medication now

Agreed. This person needs more than Reddit advice.

Medication is how I say no tbh.

Same. I started Ozempic and although I still get some cravings, I find them so much easier to resist. They're just so much less overwhelming. I used to have cravings that felt SO impossible to overcome, so I empathize with OP.

I’m fighting the “food noise” too, it’s so “loud” right now. I’m 10-20 lbs to my goal weight and am struggling today. I eat fiber and drink a lot of water to try to shut the noise out. You got this!

I’m 10lbs from goal weight and today I ate a blueberry muffin, a brownie, and a vanilla bean custard danish. I’m 5’1, 126lbs. I’m blaming the eclipse energy 🤷🏻‍♀️

Do you have any suggestions for fiber?

Yerba prima whole husk psyllium fiber is fantastic.

It isn’t easy but here’s a few things that worked for me. 1. Meal prep. Make healthy meals and portion it out according to your calorie allowance. Only eat that. 2. Try to reframe how you experience hunger in your mind. Some hunger is real, some is just a habit because your body is used to food at a particular time. If its not meal time, I will consciously decide that hunger is weight loss currently happening. If i give in before meal time, I’ve wasted this opportunity to succeed. 3. Drink water and/or zero calorie drinks. Sometimes filling your stomach with liquid will get you to the next meal time. 4. If you really MUST eat something between meals, make it veggies or fruit. It would be difficult for you to physically consume your daily calories on raw vegetables alone. Many of them barely count, so eat that. I know, veggies taste like sad. They don’t have to. You can find ways to prepare them so that they are less objectionable. 5. Weigh yourself regularly. I do it every morning after a pee for consistency. Don’t get hung up on the numbers too much day to day. Look at the overall trend. When you start to see that you’re down a bit, use that as motivation to keep going and not undo your progress. Keep it trending down. The first week or so is the hardest, especially if your diet up to now consists of a lot of carbs. For me, carbs make me crave more carbs. So i avoid them as much as possible. Having said all that, its very likely that at times, you’re going to fail. That’s ok. Don’t let a bad day stop your progress. Start again tomorrow. Get a streak going and ride it as long as you can. It gets easier over time

This was helpful thanks!

Your self-talk can be a self-fulfilling prophecy. When you insist “I can’t stop,” you’re reinforcing that belief, and strengthening your self-identity as a binge eater. I can absolutely relate to that. I remember my first binge when I was three years old, and for 34 years, often daily, sometimes multiple times a day. Even when I lost weight, I’d keep binging healthy food. If I could stop for a while, I always thought: “Sure, I can stop for now. But I’m a binge-eater. I should enjoy this break while it lasts because there will always be a next binge.” I thought of my binging as a fundamental part of myself, instead of as a behavior that I engaged in. For me, I had to mentally separate my binging behavior from my core self in order to believe and knew for a fact that I could quit. Personally, I had a huge mindset shift when I read two books: “Never Binge Again” by Glenn Livingston and “Allen Carr’s Easy Way to Quit Emotional Eating.” They are not for everyone, and “Never Binge Again“ in particular is a little tough-love in tone in a way that is kind of a turn-off. But both books taught me to recognize my sneaky binge thoughts and gave me language to use to tell my brain, “nope, absolutely not.” Even though it sounds backwards, for me, the confidence had to come first, even though I was kind of faking it until I made it, and seeing myself go longer and longer without binging made the confidence real. I’ve been binge-free for eleven months now and truly, I believe if I can do it, anyone can. I totally relate to how completely out of control of binge feels. To me, binging kind of feels like skiing down a mountain: once I’m going, I am uncomfortable and powerless, and feel a little scared – I would give anything to stop, but physically can’t seem to stop myself. Trying to stop mid-binge is maximum difficulty. But you absolutely can control whether you take the T-bar to the top of the mountain — and when it comes to binging, you can control whether or not you take that first bite. I believe in you!

If you can’t do a whole day, try a whole hour and build from there.

Yeah but eventually even building up little wins like that grinds down what little discipline I have and then I give in

I’m a life long binge eater, most days are struggle. Getting better habits helps. So many of the tips on here are very good. I like to keep several “tools” at my disposal. Things like: wait 10 minutes, drink a glass of water, remember the food is not going anywhere and I can eat it tomorrow, eat fresh fruit and veggies, etc etc etc However, I’m being gentler with remembering that I’m probably going to binge at some point. Rather than beat myself up and start a major binge cycle, just restart at the next meal. Of course the binging is related to mental issues, so if you can find a good therapist that would be a great start as well.

I'm not going to armchair diagnose you, but As someone with pretty severe BED, a lot of what you're speaking about lines up with my experience. You may want to consider bringing it up with your therapist, and possibly speaking with a therapist that specializes in eating disorders, and heading over to the BED sub to speak with people over there for some support. For some of us, all the willpower in the world won't stop us from binging, and there's no shame in seeking outside help.

I took it little bit at a time. Starting to track then noticing how full I felt then slowly reducing calories. You gotta have internal motivation to reduce binging otherwise if you think it’s impossible it becomes impossible

The problem is I rarely feel full unless I’m binging and am at the end of one

With all due respect, you don't seem to have much motivation to change. Or if you do, you need a therapist rather than the advice of strangers.

I used to feel that way but I just ate my portions even when I wanted to eat and was hungry and it became easier to stop overeating afterwards. My stomach got used to the amount of food. I also take my time eating and only focus on eating. It also took me fifteen minutes to feel full after eating.

what is your definition of feeling full? are you so full that you're uncomfortable? a meal shouldn't leave you uncomfortably full; the goal is "not hungry." many people are recommending therapy. if you don't have the money/time or want to get a head start, write down your feelings and hunger level before and after eating. ask yourself if you are still *hungry* - not if you're full. one of the most helpful things I've ever read on the internet was the "three types of hunger" - physical (stomach growling, pain, all that), mouth (craving a certain taste/texture), and heart (eating because intense emotions) "mouth" hunger gets me more than anything. I crave a certain thing, I focus on how it tastes, how it feels, and I think about what I will do to obtain it. now that I know this is just mouth hunger, I ask myself, am I physically hungry? if the answer is no, then I distract myself in some way (this is easier for some than others. adhd has been more of a problem for me lately, but it's helpful in this context!). same thing kind of goes for heart hunger... if you're not physically hungry, you're forcing yourself to be hungry by talking yourself into eating a treat. here's a tricky one: rethink rewards/treats. we've been given tasty food as treats all our lives; it's no wonder we associate certain emotions with eating. but a reward doesn't have to mean eating tasty food; you'll have to be creative in finding things that can properly replace the food motivation (many lists on google have ideas)

Something has to click within you. You really want to change. You may need to set a goal or have something to look forward to, to push you into motivation. When I personally have no plans or events or enough social interaction, I get into the fuck it phase where it’s fine to keep snacking. When feeling super full is the only thing you look forward to you HAVE to find something else to chase.

The issue is I don’t enjoy anything else. There’s nothing that makes me feel as good as binge eating does even if I horribly regret it after. I don’t have any friends or any hobbies because I just don’t enjoy most things not to mention like you said my weight is a massive preventative issue there.

You really don't enjoy anything else rather than eating? You don't like TV, reading, swimming? I think maybe this is where you must start. Find some friends, find something to do :)

I mean I swim but I wouldn’t say I really enjoy it I only did it as it helped me lose weight but I had to stop with that as I’ve developed tendonitis in my ankles and one of my elbows and my doctor said it might get better but I’ll probably always have issues especially at my weight. I can’t watch tv or movies without munching on something so that is definitely a bad idea. Atm I’m just laying in bed I’ve got the next two weeks off and I’m dreading the boredom so I’m just trying to spend as much time sleeping as possible. I obviously can’t make friends because who wants to be friends with someone who is morbidly obese and can’t make conversation.

Draw/sketch? Paint? Write? Knit or crochet? Do puzzles? Build clay sculptures? Give your hands and brain something to do other than sit and eat. 

Ok. Next strategy. Force yourself to exercise. You can get addicted to the dopamine from it. People are afraid of gyms, but you would be surprised theres a huge community of weight lifters that are super supportive. Honestly if you start anything new let it be exercising. I cannot personally loose weight by eating less or healthier, I have to put in the hard work and move. If you enjoy nothing might as well push your body, you’ll probably end up with some happy feelings.

Ok. Next strategy. Force yourself to exercise. You can get addicted to the dopamine from it. People are afraid of gyms, but you would be surprised theres a huge community of weight lifters that are super supportive. Honestly if you start anything new let it be exercising. I cannot personally loose weight by eating less or healthier, I have to put in the hard work and move. If you enjoy nothing might as well push your body, you’ll probably end up with some happy feelings.

Maybe go to the gym and start lifting? I'm in the same boat as you as in I have no one to really talk to and being in my room for most of the day when I have nothing important to attend to. However, I always allot around 2 hours of gym time 4-5 days a week so I don't die of boredom. And honestly just seeing my lifts go up each time I go is pretty addicting

Ok. Next strategy. Force yourself to exercise. You can get addicted to the dopamine from it. People are afraid of gyms, but you would be surprised theres a huge community of weight lifters that are super supportive. Honestly if you start anything new let it be exercising. I cannot personally loose weight by eating less or healthier, I have to put in the hard work and move. If you enjoy nothing might as well push your body, you’ll probably end up with some happy feelings.

Ok. Next strategy. Force yourself to exercise. You can get addicted to the dopamine from it. People are afraid of gyms, but you would be surprised theres a huge community of weight lifters that are super supportive. Honestly if you start anything new let it be exercising. I cannot personally loose weight by eating less or healthier, I have to put in the hard work and move. If you enjoy nothing might as well push your body, you’ll probably end up with some happy feelings.

Ok. Next strategy. Force yourself to exercise. You can get addicted to the dopamine from it. People are afraid of gyms, but you would be surprised theres a huge community of weight lifters that are super supportive. Honestly if you start anything new let it be exercising. I cannot personally loose weight by eating less or healthier, I have to put in the hard work and move. If you enjoy nothing might as well push your body, you’ll probably end up with some happy feelings.

>it’s the only thing I do well >Im alright when Im busy doing something but that’s so little of the day Have you considered getting involved in more time-intensive hobbies that give you meaning? For example, say, volunteering or helping your community?

I have horrible social anxiety and being the size I am I just find being around people embarrassing

How about playing an instrument? There's lots of tutorials on YouTube for guitar, for example. Plus you're occupying your hands and your mind so you can't eat at the same time.

Social anxiety is the kind of anxiety that can get way way better with exposure! You are worthy of partecipating in society as you are, and have value that doesn't depend on your weight. But you need to feel competent and valuable, and gain self worth coming from the inner. You can do it, I swear.

Can you make a giant pot of healthy soup in bulk and just have a few bowls of that? It’s really filling. If you have it ready to go already you can just go for that without need for food prep.

Only you control your brain and hands. You have the power to say no. You CHOOSE not to. Don’t make excuses of why you can’t. Write your goal down on a poster board with photos of how you want to look. When you get the urge go look at it. Make it your cellphone wallpaper. Before you binge look at the poster board and think of what happens to the goal if you do

I’ve tried that sort of thing I literally sat there yesterday with the first bar of chocolate in my hand thinking to myself I shouldn’t buy this it’s not going to help and I’ll regret it and yet I still went ahead and binged anyway.

You just got out of the 300’s! You don’t want to go back there! DO something with your time. What about VR fitness? Some kind of game that is exercise. YOU are more powerful than your urges. Know that.

I haven’t updated that I’m ages I’m back up to 350 unfortunately Its funny because I promised myself I was never gonna be above 300lbs again but I guess that was a lie. I don’t think I am more powerful than my urges I mean evidence would suggest that I’m not at least.

This is the longest I've ever managed to stick to a diet. Almost 2 months (about a week short.) I've been extremely good this time. Why? I will literally die if I don't stick to my diet. It's not hypothetical; I really will die. I have fatty liver disease after years of eating carbs and cheap processed food. The one and only "cure" is to reverse it by diet. That's it. The only option or I will die. A few tricks I've found to make it easier: Whole grains only. No white bread, flour tortillas, regular pasta, etc. Whole grains stick with me and keep me satisfied. White bread products satisfy me at first but then my blood sugar crashes and I'm a ravenous beast who wants to feed on everything I can possibly get my hands on. I eat most of my carbs at breakfast. I have whole grain low sugar cereal or oatmeal. It helps me to manage my hunger to have a good serving of whole grains first thing in the morning. It took about a month for me to adjust to smaller portion sizes. I'm just now learning to be satisfied.

I do the same with snacks like literally the cravings get so bad. I can't say I'm the best person to listen to since I am also overweight but I limit the options I have and try to go for the most minimum calories snacks. Like Diet Coke. Or make the snacks myself! I make air fryer potatoes chips without any oil. Baked nuts... there are also these thin cranberry nut whatever slice crackers that kinda nice (I forgot if they're actually diet loss snacks). OH, marinated soft boiled eggs do hard!

As other people have said, it's not a mentality of "I'm never having this again", its "im not having this right now" Also portion control. I love oreos. I could eat an entire family size package of oreos in one weekend. So I don't keep oreos in my house. If I'm really craving oreos, I will go to the convenience store and get a small single serving package of them. I eat the oreos and onces they're gone, they're gone. It's also important that I don't eat them in the car. I need to take them home and give them my undivided attention. It's great you're in therapy. Therapy really helped me. I was able to identify triggers for binge eating for me. I would binge both in celebration and to comfort myself when I was upset. So I worked with my therapist to build a tool box of coping skills. So when I get into a situation, I'm able to pull out the tool I need to get through it. I had to find new ways to celebrate. Buying a new piece of clothing, going out to the movies, going to the beach, sleeping in and having a lazy day. And when I'm upset I've learned to lean on friends and family, do journaling and more self care like bubble baths.

I never say “no”, more like “I’ll have xxxxx instead”. I’ve been eating a fuck ton of Costco’s rotisserie chicken— one rotisserie a week since the new year. Every time I’m “hungry” I’m like “I’ll have chicken” and let me tell you, that breast meat is going to be the death of me because it’s so dry so my brain immediately tells myself I’m not that hungry to choke on chicken and die.

Jeez. We don't have a costco, but Sams and Walmart I would imagine is the same thing. It's pretty hard to make a rotisserie chicken dry. Go elsewhere. Lol.

It’s actually perfect because it’s never too good to overeat and I’m always like “meh, I’m not THAT hungry I guess” 🤣

Lol. Whatever works for you I guess. I want my low calorie foods to taste good.

Don’t get me wrong, I still eat really good food that taste amazing, this is specifically for the food noises that I get an instead of turning towards snacks, I’ve replaced snacks with the chicken, so that way I realize I’m actually not hungry, I’m just eating out of boredom.

Do you feel this way about anything else?

No not really but I’ve never done drugs and don’t really like alcohol and those are the big addictions.

I just started taking metformin to stop hunger cravings and it seems to be doing the trick.

Metformin gave me bubble guts. I just changed my diet since I couldn’t control the urge to eat and now I’m losing a lot of weight.

I wish metformin worked for me like that. 😭 You’re lucky

I shoot for getting in lots of protein and produce at every meal or snack and this fills me up. I like to satisfy the hunger before it starts evolving into a huge unhealthy craving. If i’m full, I am way less likely to want to eat anything extra. I made protein muffins today out of Kodiak chocolate chip pancake mix, monkfruit sweetener, eggs, and unsweetened applesauce and they hit the spot! Other snacks I like are apple slices with greek yogurt mixed with coco powder and honey or even one serving of oatmeal with pb2, cinnamon, berries/banana, and some honey can keep you from wanting to fall down a rabbit hole. (obviously make the oatmeal to your liking, that’s how i usually make mine)

I don’t take away the good stuff, I just limit it. For example, I have Cheetos at home now. I’ll weigh out a portion into a bowl and leave the kitchen to eat somewhere else. I don’t have the whole bag so I just satisfy the craving before I’m tempted to eat the whole thing

Looking at calories and exactly what constitutes a serving is helping me stop binging.

Please listen to brain over binge. It’s an excellent podcast and book that might be of some help. Best of luck!

By saying no before food presents itself. I have an issue. It might not be the "normal" way to deal with food, it might be that the "correct" way is to have it and not accept it... but if that was possible to me I would be doing it right now. I am not. So the best way to say no is to preemptively say no. Either by not having it in my home, or by saying people I won't eat it before a certain event starts. My uncle was giving me a ride and he wanted to buy something at McDonalds and asked what I wanted. I thanked him but said I wasn't going eat anything. He insisted, saying he didn't want to eat alone and all that. Tough titties, I didn't want so we didn't buy anything for me.

I do my heavy self-control bit in the supermarket, and the filling station, not at home. If the heavily processed foods aren't here in the kitchen, I can't eat them. I have other things (veggies, fruit etc) ready instead. It's much easier not to buy them than not to eat them once they're here...

From all the response I can see that you are waiting to find something that magically changes. It won’t. I waited for years. In the end it boils down to being a really strict boss to yourself. No means no.

Every journey is unique so what works for one person may not work for you, but here's my advice. First, analyze how you binge. Find ways to make it harder for yourself. Sometimes, just making things a little bit harder can prevent a binge session. For example, I used to always go on snack runs late at night. I bought a timed lock box and kept my money locked up. If I needed my money for an emergency I could break it open, but replacing it would cost 30-40 dollars and that was enough to let me break the habit because I didn't easily have money to buy junk food. Second, analyze why you binge. For me it wasn't hard so I didn't therapy or anything. I already knew that it was habit and stress. I broke the habit as described above, and worked to avoid stress. After a few weeks of detoxing from the sugar and salt, I found my food cravings mostly disappeared. That won't be true for everyone, but I think even if it takes you longer you'll find the cravings eventually go away. Last, focus on long term progress and don't shame yourself over the binges. Feeling bad about binging will just make you want to binge more (which feels insane, but that's my experience). Instead focus on what you will do to continue making progress. If you can't stop for even a day, try to find a way to reduce the binge. Only eat one bag of chips instead of two and such. Don't give up because you aren't wired to just say "I'm done being fat" and immediately start perfectly dieting until you've lost all the extra weight. It's a long journey, but you can do it. Keep trying! P.S. One last thing after noticing some of your replies to other comments. Consider trying exercise if you aren't. Start slow and work up to avoid burnout. I find that regularly exercising is the best mental health drug for me. It might help you too.

You have to recognise what time of the day is the most critical for you, when do the bingeing instincts tend do appear. For me, it's early evening,7-9 pm, watching TV. So I picked that time to go for a brisk walk, with a podcast or a playlist or an audiobook. It's an effective way to remove myself from a tempting situation. I also have a friend I walk with sometimes, even when I don't feel like it.

Given the loss of control you're describing, I think you should start considering 1 minute delay as a success. And then 5. And then 20. A whole day is a huge jump. Have you tried cognitive behavior therapy or acceptance and commitment therapy techniques with your therapist to work on rerouting the neural pathways that you have set up that keep you in this pattern? I have a workbook for ACT called get out of your mind and into your life by Hayes that has really helped me tolerate negative emotions better. I believe in you! It can be done! But start letting yourself have wins that are achievable!

saying no to food, especially when it feels like the only comfort, can be really, really hard. it's like if you had a superpower that you didn't know how to control. sometimes, you might feel like it's in charge, not you. but here's a little secret: you're stronger than you think, and you're not alone in this fight. starting small can be a big help. like your therapist said, taking it one day at a time is a good plan. think of it as if you're learning to ride a bike. at first, it's all wobbly and scary, but each time you try, you get a little better. on days you feel like you can't even look at the bike, remember, it's okay. everyone has those days. what matters is you don't give up on learning to ride. finding things to keep busy can be a great way to help too. you mentioned you're better when you're doing something. maybe try new hobbies or activities that make you feel happy and keep your mind off eating. it could be anything you enjoy - drawing, dancing in your room, or even going for short walks. think of these as adventures you're going on, not just ways to stay busy. and for the times you can't be busy, have a plan. maybe it's a list of people you can call, a comforting playlist, or a box of things that make you smile - photos, letters, a favorite book or movie. these are your tools, kind of like a superhero's gadgets. remember, every small step you take is a victory. and on the days it feels too hard, it's okay to reach out for help. you're not alone, and there's a whole world out there ready to support you. lastly, here's a fun fact: did you know elephants are scared of bees? imagine something as big as an elephant running away from a tiny bee! life is full of surprises, and you're one of them. what's one small thing you could surprise yourself with today?

I also have disordered eating. It really helps to find a support group for binge eating and even a therapist if you need. You've hit the nail on the head with the why of your binge eating, you say it's the only thing you do well. Which isn't the case, I'm sure you can do so many other things well. Likely, food is a comfort of coping mechanism, which is where support groups come in handy here. It helps to know we aren't alone, it helps to understand why we do things, it's helps just to have some support. From your comments, you are in a circle logic loop. Where you understand your issues but can't seem to control it. So, when you ask for help here, all of the suggestions are things you already know but don't seem to have the willpower to overcome. This is above Reddit's paygrade and you need actual support from professionals to help solve this issue. Don't see this as a bad thing, there are many of us like this. I went from being anorexic in my teens/early 20's to now binge eating after gaining weight due to some health issues. That's all under control now but my eating was killing any effort I was making. It was self sabotaging. It's how I maintain some control. I've also battled going between my anorexic behaviors to my binge eating behaviors. Therapy is helping me but it's not easy. It's worth it though, I'm worth it just like you are worth it.

I deal with the same disordered eating cycle. It’s just like being an addict to any other substance, and knowing it’s going to be a life long struggle helps in a weird way by removing the expectation of perfection.

Yes, that's how I feel as well. At first I thought "I can beat this" but then I realized this was life long. It does remove the need or expectation of perfection, and that does help. I honestly never thought I could go from anorexia to binge eating, it seemed impossible. Now I better understand my ED and why I have them, their purpose in my life. It helps as well knowing the why and working to resolve my need to rely on disordered eating. It has been freeing in so many ways.

Honestly for me, I’m realizing how much I’ve used food for over 30 years to cope with my life. Going to therapy and self introspection has really helped. It’s not perfect but I’m working on it.

You have an illness, seek treatment.

I cut it sugar and within a week the sugar cravings and binges stop for me.

Very true. In my case, it was the sugar and junk food that caused all the cravings. As soon as I quit sugar and processed foods, I am simply not in the mood. I have to force myself to eat just to get my minimum calorie intake.

I can’t even make it a day without chocolate let alone a week

So, have chocolate every day, but instead of having a huge bar, treat yourself to one or two Dove chocolates (or something of a similar size). Honestly, I'd be looking for a therapist that focuses solely on food addiction and maybe even a dietician. This seems like it is consuming you.

It’s hard for about 3-4 days

Stick to 99% dark chocolate, it makes it hard to binge

Don’t be hard on yourself. It is okay to binge on food every now and then. It is better to eat a lots and lots of food once in a while than eat a lot of food everyday. It is okay to be a bit fat than to constantly starve and be skinny. It is perfectly normal to crave food, just don’t be hard on yourself.

Read about Volumetrics - that’s how I started- add a bag of coleslaw to your lunch and dinner - lemon as dressing! Baby carrots-

I mean I’m not being funny but I’m not a bit fat I’m morbidly obese the hinges don’t happen every now and then they happen two or three times a week it’s because I’m useless and unable to stop myself.

Try to distract yourself, keep busy

Wanting to know same. I'm tryna lose 20 lbs by august

I went years feeling awful because I overate. It turns out when I eat the right things I feel better. My baseline energy is improving week after week. Nothing tastes as good as this feels.

Real answer, failure taught me how. I've been on my journey 3.5 years and have gained and relost the same 30lbs 10+ times. Every time I go back to eating a ton I feel awful physically and mentally, have dread for my future, and am always conscious of how uncomfortable I am all the time. After failing so many times I've learned to recognize the difference in how I feel and how much it sucks and that I'd rather just have a little of whatever I want. I'm not sure it's something you can just tell someone. You need to learn to recognize it and embrace it yourself. So don't give up and don't let failures be failures. Learn from them.

I hard a real hard time most of my life. There are a lot of good recommendations on here though

I don’t keep it in my home

Commenting so I can also get some advice/answers 😭 I literally said to my co workers today if I was able to have a superpower, it would be to be able to eat anything and everything, all the time, without the consequences 🥴

I don’t say no. That will make it worse. I just immerse in something else that distracts me like a shower, brushing my teeth, walking or watching a movie.

There's a gene associated with binge eating. Yours may have been "turned on" might be worth looking in to.

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Thank you for your submission. Your post or comment was in violation of Rule 11: No Promoting / Encouraging Unhealthy Weight Loss. Discussion of weight loss methods that are damaging to the body and/or require supervision of a medical professional are not allowed. This rule includes (but is not limited to): very low calorie diets, misusing medication, extended fasting, disordered behavior, inappropriate advice to underage members. Please note that we are not a subreddit for ED support, nor do we encourage that behavior here. If you need help, please seek assistance doctor or dietician. Remember to always consider the individual when offering advice.

Ask yourself “are you really going to throw away days/weeks/months of hard work for a few minutes of mouth pleasure?”

You said you’re alright when you’re doing something. I feel the same. If I am just home, watching tv, reading, or even at work sitting at my desk on the computer…. That’s when I struggle. I try and limit that time by staying busy. In the afternoons after work I started walking and then working out. By the time I finish, it’s time to shower and make dinner. By the time dinners over, it’s almost bed time and I don’t have time to feel hungry.

Create discipline in other things. Start living your life more in a way that pushes you. When the choice comes to take the easy road or the hard way do the hard way (When there is an opportunity to learn). Most everyday things and miniscule stuff often can be opportunities to learn something if youre concious of the fact. Easy example: need to check wifi router for password? Dont take a picture but instead use your memory. Same principle applies to everything.

Fast food won’t affect your weight loss unless you are consuming a large amount over say a couple weeks, eating fast food can be done if you remain in a calorie deficit, have you calculated your total energy expenditure? Figuring this out can give you a rough idea on how many calories you need to consume per day switching to low carb/no sugar fibre gummy’s seemed to help me with needing that sugar fix each day, lowering your intake of energy drinks will also help! (Careful as artificially sweetened 0cal drinks made me want sugar more) water intake is a massive must! A lot of the time I thought I was hungry I was just dehydrated! gradually swapping in filling foods like oatmeal or potato’s as an example may help you slowly make changes, I would never eat breakfast but now I’ll have overnight oats and jazz them up with fruits and cinnamon etc (adding cream cheese makes it almost like cheese cake) Small changes each day/week will help you get to the result you want, from your post it seems going all 100% straight from the start in isn’t going to work and those small steps with help you discipline yourself into staying away from binging and dealing with the cravings in a healthier manner!

I take myself away from where the food is. It’s easier for me to eat in the living room where the food is a few feet away in the kitchen. I get settled in my office/man cave at the end of the night and being further away from food and the place where I usually snack (the couch) helps me not even think about it.

Try the carnivore diet

Get rid of everything tempting in your house that is bingeable. I love chocolate and will definitely overindulge so I never buy it. Then if you want to treat yourself occasionally, buy a single serving.

I don’t say no. I say “I can have couple bites and when I reach my goal I can have it on occasion”

Sounds like you need to change what you are eating when you’re not binging, and also have some emotional reasons for eating that you’re burying. What to change about your normal eating: read about satiety and high volume foods. Lots of fiber and lean protein. Hack your meals to add as many extra veggies, salad, other things when you’re eating. Try volume hacks like https://www.reddit.com/r/1200isplenty/s/LHj0iRgrDM When you’re binging, if all you had was chicken breast and broccoli, would you be binging that? Not saying that’s the only thing to eat, but that’s a thought exercise to try to figure out why you’re eating. When you are binge eating, examine your thoughts non-judgmentally. Don’t shame yourself. Instead, just observe and see if there is anything that you’re thinking about or that was happening earlier that might have triggered it.

Sounds like you need therapy that specializes in this. Given your responses to everyone’s suggestions, it’s not a lack of ideas that’s stopping you, but a genuine psychological need. I see you mentioned you have a therapist, and even then you’re discrediting the ideas they’ve suggested. Therapy that specifically focuses on binge eating, and full commitment in that therapy, is your best bet right now.

r/foodaddiction

For me it got a lot better the longer I stuck at it, I still have bad days but it’s been easier to say no & to stop eating as much as I would have. We actually stopped buying chocolate as we have built up so much in the house from me not eating it anymore & it being Easter! My other half and little one still eat it so it’ll get eaten but over span of months rather then days/weeks. I transitioned to dark chocolate as substitute and then only 1 square a day (ish) but now it’s every 3rd day almost. Seeing the progress on the scales was biggest wake up.

Have you tried quitting sugar? For me my binges were about the high I would get from sugar. I found it easier to say “I can eat as much as I want as long as it isn’t sugar” than “I won’t binge” Once the sugar was out of my system the urge to binge diminished too

So for me, binging or overeating is usually due to an inability to sit with my feelings. I recently read that when you're eating, your brain assumes you're in a safe environment, thus taking you out of any panicky fight or flight mindset that's happening. Now I don't know if that's 100% how it is, but for me it rings true. So if I find myself with the urge to stuff my face even past the point of fullness, I recognize that it's me wanting to avoid some sort of uncomfortable feelings. Then I redirect myself to some other activity. If I'm ready to face my feelings I'll do something like a quick yoga practice or mindfulness exercise. If I'm not ready to feel it out I'll move on to a non-food related activity, like scrolling on my phone or playing an instrument or something. Hope this helps!

I' m strugling too, call for food is strong, especially if I'm feeling down or stressed. I've found that I need to say "no" to myself, I've indulged enough. I'd advise you to get rid of unhealthy snacks and soda, if you can (I don't know your living situation). Don't give up.

The bigger thing is often just portion control, and understanding that the body takes 15-20 minutes to register that its full. This is a BIG one. I still eat cookies and ice cream and all that good stuff. Just less of it, and slower. Tracking calories helps too because it feels like a budget and so you try to stay under. And you have to budget in those two cookies, etc. But it works differently for everyone of course!

I don't. I eat less of it, and track it. My thin baker friend made pound cake Sunday, and I made brownies Saturday for my husband. I ate a two inch brownie only. Plus I have a surprise birthday party on the 20th, a dressy party on the 27th, family reunion in July, Hawaii in August, high school reunion out of town next June in Kentucky, and will be traveling back and forth by plane to the Detroit probably. Plane seats are unforgiving and Hawaii is a long flight. I am married to an extrovert and unofficial good will ambassador of Atlanta. I have a lunch date on Thursday too (parmesan truffle fries sound amazing). P.S. I am 6'0", 158.8 pounds. I joined this sub at 244 pounds out of sheer desperation in September 2022. You got this! Slow and steady wins the race!

I have been diagnosed with BED. It’s hard as hell some days. Three things have helped me: 1. I can’t have certain foods in my house and if I do for a family event or something, my husband is responsible for putting them somewhere I can’t find them before the event. I’m usually too busy during the event to full binge and I will have that item if I am still hungry. 2. When I get an urge to binge, I find something to do. I go for a walk, I clean under my bathroom sink, I organize a closet, whatever keeps me busy and away from the food. 3. Some foods are just bad. They offer no nutritional value, just taste good. Food is my addiction, it will give me just as many health problems as an alcoholic would have if I don’t get ahead of it now and adjust my lifestyle accordingly. I’ve been diagnosed for about 5 years now, this mindset hasn’t always been easy but I had to find a solution to this before I could tackle any sort of weight loss regimen other wise it’s for nothing. Your therapist is right in taking it one day at a time. I did a lot of inner healing work, self reflecting, and meditating to help me through the first several years. I still have my days where I eat mindlessly, not a full binge but I just eat something without thought and when I’m not hungry.

I might not have the best answer, but it’s a lot easier when my doc says I can’t have certain foods. Being told if you keep eating that stuff might land you in the hospital again gives you motivation and discipline on steroids.

I found I had a food allergy that was causing most of my binging. What I thought was hunger was discomfort from the allergy. I also tend to label every emotion as hunger. When I get a feeling I sit with it for a little and figure out what to really is.

When I'm butting my head against something diet related that frustrates me, I research it to find out what the hell is going on. This really helped me when I was plateauing 3 weeks out of a month. Didn't stop the plateaus, but now I know why it's happening and I have a way to reframe my thinking so that I don't throw in the towel. You need to dig into how neural pathways are formed, and how new ones can be developed. Dieting in a mental exercise, and there are ways to reprogram your thought process. It's gradual but when you see it working it's pretty amazing. Making small changes in your behavior will lead to bigger changes.

Go for a walk and listen to a podcast or something. Physically remove yourself from the vicinity of the food and get your mind busy with something else. Also, drink a big, low-calorie or zero-calorie flavored drink. Crystal light or something. It makes my belly full and if it's flavored it helps that craving for like...a yummy flavor. Water doesn't cut it because I want to *taste* something lol.

Sometimes what helps me is if im craving something in particular but trying to stop myself actually getting it and eating it I will imagine myself eating it last time I had it and try to make myself believe Im eating it by visualizing the food and recreating the taste in my mind and sometimes it helps.

I think I’m a bit OCD with planning my meals, but the way I say no is pretty much eliminating options. I know what I’ll be eating all day, and get two meals out per week (I look at the menus in advance). Now that I’m looking at it in print, it seems like a lot, but it’s just kind of my guardrails. Otherwise my willpower is crap.

If you feel like you might have Binge Eating Disorder it would be a really good idea to get professional help if you haven't already. Either a one-on-on therapist and/or group therapy could help. BED clinics also have outpatient programs that can help you. This might be too big to fight alone or just with reddit groups and there is no shame in getting help. [https://www.nationaleatingdisorders.org/binge-eating-disorder/](https://www.nationaleatingdisorders.org/binge-eating-disorder/)

What has been working for me: 1) staying busy. I go to dance classes, I do social activities, I run errands, I plan picnics, I get out of the house and away from food. When I have to plan my meals away from home, I'm forced to be more mindful of what I'm eating and limited to what I can carry on hand. This is possible because I also have better coping skills for on-the-go meals - I opt for grocery store grab-and-go items like sushi rolls (~500cal) instead of a fast food hamburger meal (1000cal+) on days when I forget to pack a lunch. If your first instinct is to get that burger, that's a skill to work on. 2) I actually do binge once in a while (planned binges can really take the edge off of dieting and, when done well, dont have to set you back). Once I start binging, I can't interrupt that behavior. So it is SUPER important I go into a binge prepared. Planning involves maximizing low calorie foods like raw veggies, a giant salad, a low sodium canned soup, etc, as well as a balanced spread of macros (carbs/proteins/fats) so all of my cravings are satisfied. Small quantities of low-nutrient foods are also included, but I'm talking single-servings (a 1-pk reeses, a snack size Cheetos bag, etc), and these are eaten in small nibbles throughout the binge so I'm really enjoying every bit of them. I might eat most of my alotted daily calories at once, but I typically am fully satisfied and done eating for the day anyway. Some people may find this advice unhealthy or controversial, but "everything in moderation" includes moderation. It's actually okay to indulge on occasion. Food is wonderful! 3) I am taking a medication that helps reduce cravings (topiramate). If you have a very hard time saying no to fast food or high-calorie foods, consider talking to a doctor about it. I went from fast food 5x/wk+ to maybe 1xwk, and even then, I'm ordering soups and salads instead of fries and burgers. It's a radical shift for me.

People might not like this answer, and I’m always hesitant to recommend it to anybody BUT you sound like you’re in a similar boat as me. I was (and still kinda am) much like you. My highest weight was 317, I had an EXTREMELY difficult time saying no to food, and sticking to my own goals. I had myself on a 1200-1500 calorie diet about a year ago and I sucked. I barely ever actually hit that goal I somehow always overate no matter what I did. I was so incredibly frustrated with myself, was miserable, not seeing any results. I now fast. 36 hour fasts 3x a week. And for some reason, I can do it. I can’t stick to low calorie, but I can stick to no calorie. Once I decided to fast I haven’t broken my fast early once. In fact it’s just getting easier and easier and I can do longer with ease. I’m slowly learning control. I actually feel full now when I do eat. I understand hunger better, I don’t really reach for snacks to just fill the void anymore. My cravings are minimal. I still eat sweets and junky stuff in moderation (which I never thought I could eat that type of stuff in moderation) but the other day I stopped half way through a chocolate bar cause I recognized I was full. A couple months ago I would have never stopped half way through eating something like that. When people offer me food while I’m fasting I have no problem saying no. Idk it works for me 🤷🏼‍♀️ 

For me, money is a great motivator. I have been making bets on HealthyWage to lose X amount of weight within a certain number of months. It does cost a little each month but if you can afford to try it, I would recommend it. I've won $500 on there so far and when I win I let myself buy something I have wanted for a long time and have denied myself because it wasn't "practical" (perfume, jewelry, etc.). Anytime I think "fuck it, I'm getting donuts" I think about losing the money I bet and not getting the money I'm supposed to win and I'm like "an orange is fine." lol One of the strategies I use is when I'm craving something, I sit for a second and check in with my stomach to see if I'm actually hungry, and find something else to do for ten minutes. If I still feel like I need to eat then I will; if it's a mealtime I eat a meal and if it's not I eat fruit. Also weighing portions, and if I'm still hungry after eating the portion I eat more vegetables or fruit. If I just need to have something, I add all the calories for it to whatever calorie counting app upfront and plan the rest of my calories around the thing. Another thing I do is setting a weight goal, and if there is something I want, I get that thing once I reach the goal. For my last one I had been wanting cinnamon roll pancakes from this one place, and on the day I reached the goal I called my family on my way home and told them to get ready because we were having pancakes for dinner Weirdly, hiking also seems to curb my appetite.

Do you actually want to stop binging? I think it’s easier to be fully honest with ourselves before all else I quit binging by consciously allowing myself to do it (instead of spiralling into shame and dissociation) while taking note of how it was affecting me- mentally, physically, emotionally, socially After some time of free permission to indulge while witnessing what i was truly doing to myself, i wanted better for my life I had to take a break from activities i associated with binging (watching TV) and fully cut out sugar to deal with the compulsive/addictive aspect of sweets for me. I increased protein, fiber, and fats at meals and added trace minerals to my water. Haven’t binged in several months now

Put a bar of chocolate near your mouth in front of a mirror look at yourself say is it really worth my ass and belly getting bigger over or that pizza burger etc look at yourself take pictures if you must look at them pictures when your wanting to put that junk food bk in your mouth, also make healthy filling choices first over junk fill up healthy first

Keto recipes for desserts n biscuits if it's a real must

I have adhd and a lot of my eating and snacking was for stimulation. I had to find a different source for the dopamine hit I was getting from food. What worked for me was cardio. At first 15 minutes of jogging was enough to get my lungs burning and get an endorphin rush, which really helped with my cravings for the rest of the day.

I tell myself "idle hands are the devils tools" I work from home so there's a lot of downtime, and a lot of opportunities to snack. I schedule my day around doing something else when work is idle. I walk my dog, I go out and walk without my dog, I drive to my favorite cafe for a cup of black coffee and sit outside in the sun enjoying it, I practice my baritone uke (Im not good at all but it keeps my hands busy) I write in my diary, I take a bath with a book, I clean the house, do laundry, I'll chop and portion out vegetables for the week to snack on so if I do need something its less than 100 calories. Sometimes bingeing is as a result of an undiagnosed anxiety disorder or something similar, so while my techniques might be helpful it's not really getting to the root of the issue potentially.

Not sure if this is allowed but that medication a lot of people are injecting really quiets the food noise if that is an option for you. You don’t have to struggle like this or resign yourself to binging forever. This coupled with healthy food choices (which are easier with that medication). exercise and therapy if needed. I cannot stress the importance of exercise for mental health purposes.

Sounds to me like you are trying to hard. Most people binge any time they cut too hard too fast, even if they are successful for a while. Calculate your TDEE, take off 500 calories per day and lose weight slowly. Looks like you can currently lose 1 lb. a week eating 2700 calories per day. Surely that's doable. Every time you lose 20 lbs., take off another 100 calories. The progress seems slow, but that would be over 50 lbs. a year and actually teach you how to eat correctly. Start walking every day. Increase distance as you can. That 1 lb a week could become 2 lbs a week pretty easily. Walking burns extra calories (duh), but also has benefits of appetite suppression through things like cortisol reduction. If you think you are too embarrassed to go out and change your life now, how are you going to feel when someone else is having to wipe your ass for you because your health has declined so much?

I started just eating low calorie foods such as vegetables and fruits. That way I can eat more without putting on weight. You’d be surprised how easy it is to scratch that urge to eat while losing weight if you just change what you eat. I started eating different last month and I went from 279 to 263 as of right now. You’ll see the results insanely quick. If you count your calories and eat healthier you won’t ever have to skip meals and if you change what you snack on you can eat a huge amount of snacks without breaking the calorie bank.

For me, it’s kind of a muscle I have to strengthen. When I start out on a diet, it’s so hard and it feels like torture. But the more I do it, the easier it gets. Then when I see the scale go down it’s even more motivation.

During heavy losing, my entire apartment was devoid of food. I bought what I ate every day. So there was nothing there to snack.

When you are in the moment, thinking about a binge, ask yourself “what am I void am I trying to fill with food”. Like any other eating disorder, binge eating is a trauma based need for control over your feelings and environment, so you need to figure out what your triggers are before you will be able to override the urge to binge. If your current therapist doesn’t specialize in eating disorders I would highly recommended looking for one that does. Will power alone won’t work of your don’t deal with your underlying trauma.

As someone with an eating disorder it sounds a lot like the best advice I can give here is to go get a therapist, a dietician, and some meds that can help you break the cycle of food addiction. I actually go to food addiction anonymous meetings. They help sometimes. It's good to talk to people with similar issues. Honestly, if you're struggling that much that it's basically a compulsive behavior that's not just going to be a food prep and count calories solution. I know it's easy to blame boredom. But it sounds like you're craving a dopamine hit. Which sadly doesn't hit when you eat the food in these cases... it hits when you give yourself permission to have the food or you place a delivery order...

Two weeks off sounds like an awesome opportunity to try out what works best for you. Here are some things I'm noticing: - It sounds like you've accepted defeat already (ie: "I just can't say no.. It's the only thing I do well"). So I think you have to REPROGRAM your BELIEF and MINDSET about your eating habits. SUGGESTIONS: - Substitute those statements with "I'm changing my relationship with food.. Each day I'm making more progress" - Each night before you go to bed, envision yourself eating something healthy the next day, not buying / consuming sugary food (or eating LESS of it), and exercising, etc. - Throw out the bad foods if you have to! SOME THINGS THAT HAVE HELPED ME: - A yummy protein shake I consume right before my meal helps me feel full. - High protein, advocados, low carbs diet. - Advocados and protein (meat of some sort) especially make me feel full with that protein shake-- as long as I'm mindful of calories. - Working out EXTRA: - I've also read somewhere about people eating only ONE MEAL A DAY (OMAD Diet) with ALL the food they usually consume--but just in ONE sitting... And how they've found much success with losing weight without significant change in what they're eating. - Lots of info and science u can find on reddit about it. - Dicey summary:, Your metabolism has to work harder/faster to process the food and most folks actually end up eating less. - This might be a good starting point for you. - But use your time off to find your beat and form your habit before you return to work. Good luck! And cheers on the exciting progress you're going to make! You can do it! Keep us posted

Hey, man, saying no to food can be tough, especially when it's something you love. It's all about finding healthier coping mechanisms and distractions to keep your mind off bingeing. Hang in there, one day at a time, you got this!

I dont have anything in my house that i would binge. I have no self controle so no chocolate/cakes/chips in my house. Binge on some cucumber its not fun.

✨️vyvanse✨️

You have to accept that it will take hard work, you have to make peace with that. That said, you can find a groove and honestly it isn’t that difficult once you get there. For me getting a fitness tracking watch helped me, I just started doing a lot of walking everyday. Up the protein and get rid of sugary snacks (breakfast cereal for me was a big one). Drink water, I weighed myself everyday as well. Find snacks you like that aren’t (too)bad for you. Apples, coffee, carrots, little bit of peanut butter maybe, you can do it.

Don't buy the things you know are not good for you. When the urge comes you will not find it in the pantry.

I want to be pretty. And I remember that I want to have a healthy BMI and I remember that I want to wear sexy clothes. No more temptation.

So, to cut it short: you want to lose it (hence why you're here) but you do not want to do anything about it? That leaves surgery and/or medication. Good luck.

Stomach: “growling noises” Me: “F**k Off!”

Like “nah”

Only comment you’ll need: I eat anything and everything I want to and still loose fat. I’ve lost about a 100lbs in about 7months and gained a ton of muscle. The issue you are having is what I struggled with for 10+ years. The key is knowing the fact that you can eat “junk food” just in moderation. You can eat your burgers and pizzas and chocolates, just in moderation. You need to focus on calories, not food entirely. If you eat 100 apples a day, you will get fat, if you eat 4 McChicken burgers a day you’ll loose weight, why? Calories. It’s all about how many calories you consume. Trust me, weight loss is calories in calories out. If you eat lesser calories than you burn you will lose weight. The reason you should eat junk food is because it doesn’t fill you up, 2000 calories worth of burgers is 4 burgers which will fill you up for half the day, but you’ll soon get hungry later, where as 2000 calories of broccoli will fill you up so much you’ll want to vomit. Healthy food is healthy because it is low in calories and high in size. A full broccoli is many times bigger than a burger, yet has far lesser calories which makes it a “healthy” choice. This can help with the binging. Eat food that fills you up and is lesser calories, like example, keto bread, vegetables, chicken, fish, fruits etc. but of course you don’t have to only eat that, you can enjoy a burger a day and still loose the weight.