mpa and others: overeating tips

mochamochi

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LocationHawaii

Posted 05 August 2017 - 10:28 PM

It helps me to drink lots and lots of water.
It also helps me to not think of it as "not binging" but simply "eating as little as possible". the more you train yourself to not even think about the word binge, the less likely it'll happen. If i find myself in the kitchen looking around for something to eat, feeling a binge coming on, I remind to "eat as little as possible". idk why but it helps. it's motivating instead of depriving to me. it's like thinking of eating less as taking action, rather than refraining from doing something I want.

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Kitty.kat.Envy

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LocationCanada

Posted 06 August 2017 - 12:11 AM

Sleep a lot, tea with cinnamon helps me, or eating light low cal snacks throughout the day.. mainly just sleeping whenever possible though works best . I stopped a binge today by eating 2 hot chilli crackers every half hour until I got bored of it and took a nap.

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Mindful Lady

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Posted 08 August 2017 - 11:01 AM

Mindfulness, self-awareness of what happens and why to my brain when I feel the urges to binge, stopping the emotional involvement with the push to overeat and not trying to restrict.

I have been through a very difficult few years binge-wise but in the past few months I have managed several times to stop just before a full-on binge or just after it started (I'm even afraid to say it it's so unbelievable, I thought I was never going to get out of it), which for me has always been the most difficult thing, and still is, but somehow I seem to do it while I couldn't before. I eat 1,800-2,000 cal a day which for a woman of my age is quite a lot and I'm unlikely to lose weight but at least I don't inflict on my body 3-4,000 dirty calories 5-6 days a week (yes, it was that bad).

I have read a a few books on how the brain and addiction work, on the mechanisms which cause the urges to binge, etc. and that has helped - a lot.

Mindfulness helps to develop willpower, the constant bringing back the focus on your breath is like brain gym, like exercising a muscle.

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truman_black

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Locationseattle

Posted 08 August 2017 - 12:28 PM

stop thinking about food in general i don’t think about how i’m restricting or the binge i tell myself i’m free to eat whatever i want that i can if i want to its kinda like “you want what you can’t have” so when i tell myself i can have it i’m either to lazy to get it or i just don’t really want it anymore

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Guest_M0llySt0rm_*

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Posted 11 September 2016 - 08:41 AM

Have you tried 'riding the urge'? It sounds really dumb but it's used in a lot of therapies for compulsive behaviours like self-harming and bingeing. It's a mindfulness technique and it's really simple. I'll include some links for you to look at if you like.

This is an exercise I use when I teach mindfulness regarding 'riding the urge':

THE EXERCISE: EXPERIENCING THE CHANGING NATURE AND IMPERMANENCE OF URGES

Sitting with the back unsupported in a chair or on a cushion on the floor
Starting Mindfulness MeditationWaiting for any sense of discomfort e.g. Restlessness, an itch
Noting the desire to move and resisting itNoticing thoughts that arise, e.g.:
- “I wish this itch would go”…………..
- ”It is driving me crazy”…………..
- ”This too will pass” – in a calm tone………..
- ”This too will pass” – in an irritable tone…………..
- ”It is is not bloody well passing!”………….
- ”I would love to scratch right now” etc etc
These thoughts are just thoughts. So gently bringing your attention back to your breath and bodily sensations
Noting the changing position, shape and quality of the discomfort over time. Being interested in feeling it as precisely as you can. Noticing how the shape and intensity changes with the cycle of the breath. Is it stronger during the in breath or during the out breath?
You might find your thoughts spontaneously going to other matters,e.g. Your shopping list, a fight with you partner, a football game, planning a holiday.

These are still just thoughts.
Gently bringing your attention back to your breath and body sensations. They are probably different again.

You have just observed the changing nature and impermanence of urges. When you notice the physical sensations with interest, you are directly facing the urges rather than feeding them through fighting them.

General info:

http://portlandpsych...elp-cope-urges/

Specifically info on bingeing

http://www.eatingdis.../400-exercise-3