What to tell yourself during a binge?

[dcast]

I'm very underweight due to anti-biotic induced gut dysbiosis (weighting about 100 pounds, 46-47kg), I suffer from Lichen Planus, insomnia, allergies, and plenty more. I try my absolute best to follow the autoimmune protocol (which helps a lot), but very often I have huge episodes of binge eating, due to a combination of emotional problems and hormone-related issues. Nevertheless, regardless of the cause of a binge eating disorder, usually the key to combating those cravings and breaking a binge-eating cycle is to really stop and think about what you're doing, how you're going to be feeling later on, to stop, breathe and ask yourself "is it REALLY worth it?". Anybody who knows how compulsive and self-destructive binge eating can be will know that is WAY harder to do than it sounds. In fact, I had the idea to create this thread about 1 hour ago, JUST after having a huge relapse; after about a week of clean eating. It started off with a banana, which lead to me eating 2 mini sweet pies, then some chocolate crumble, then a chocolate bar, then a yoghurt, then some Belgium shortcake, and then a huge golden flapjack. Yes, I feel like complete **** now, and wish I could travel back in time and slap myself for even considering that first little sweet pie. (I live with a family that practically lives off junk food, I'm constantly surrounded by temptation).

With that in mind, I thought it would be a good idea to create a thread where people suffering like me can post their own encouraging tips & tricks to avoid binge eating, and offer each-other emotional support. I guess I'll try and get the ball rolling.

> The obvious way to avoid a binge: Avoid that first bite! As soon as you get the taste for something hyper-palatable, it's really hard to think about anything else. You know what your triggers are, unfortunately for me, that trigger can be something as simple as a banana. Although a banana on it's own may not be unhealthy, if you know that eating something like a sweet piece of fruit will lead to further cravings, it's probably a good idea to avoid that banana in the first place, or see if you can handle smaller quantities. As an alternative, treat yourself with something else instead, like some high quality protein (shrimps, beef jerky, smoked salmon, some leftover chicken, etc).

> Try not to tell yourself "right - my diet start's tomorrow, this is the last time I'm ever binge eating..." (while continuing to binge). Your recovery can start ANY time you want, every bite you take will only make things worse for yourself - and you know it. Don't wait until the morning to take action. Realize that quite often, food cravings can be caused by foods you ate 2-3 days ago, not just what you ate an hour ago. This is important because very often I justify my binge eating by telling myself "I'll deal with it tomorrow", however, every time you postpone your recovery, it's not just tomorrow that will be more difficult, it's days, or perhaps weeks that you will be putting yourself at a disadvantage. The sooner you put your foot down and take control, the sooner you can have your life back.

[wmb]

Thanks for starting this thread. I have noticed that when I go even a little "off plan" I use it to rationalize going a lot off plan. It goes something like, "Well, I already screwed up for today, so I might as well really enjoy it." I went way overboard, eating and drinking all that was offered to me, at a holiday party last night. I was sick all night long, and have some pretty sore joints today. I am just beginning to be able to notice the messages I give myself to rationalize. Maybe that's the first step for me, is noticing the messages. Now, how to replace "might as well enjoy it" with something like "you can turn this around right now."?

[dcast]

Dec 13, 2014 12:38:47 GMT -5 wmb said:

Thanks for starting this thread. I have noticed that when I go even a little "off plan" I use it to rationalize going a lot off plan. It goes something like, "Well, I already screwed up for today, so I might as well really enjoy it." I went way overboard, eating and drinking all that was offered to me, at a holiday party last night. I was sick all night long, and have some pretty sore joints today. I am just beginning to be able to notice the messages I give myself to rationalize. Maybe that's the first step for me, is noticing the messages. Now, how to replace "might as well enjoy it" with something like "you can turn this around right now."?

I couldn't have said it better myself.

At the end of the day, I guess it really is down to will-power and how much you want to get better. However, for some of us with SIBO, Gut-dysbiosis, or severe emotional eating, the amount of will-power it takes to ignore these overwhelming desires for sugar is in a COMPLETELY different league. I'm always telling my family to hide food from me, because as soon as I get a glance of it, I can't stop thinking about it. It feels really unfair to be living with a family who doesn't understand this concept - they simply don't see the problem with leaving cake out on the kitchen counter, or a box of biscuits on the table, or a bag of chocolates, etc.

It's the equivalent of expecting a heroin addict to get over his addiction, whilst being literally SURROUNDED by heroin, every day. But no - "sugar is just food!" It's not fair to make them hide their food... (as my brother always likes to say). I know I can't expect my family to completely change their eating habits just for my sake, but I wish they would make the effort to hide as much food from me as possible - it really does make a difference if I don't know the food is even in the house.

*Rant Over*

So, I guess if family is unwilling to help, it's down to us to find a way to deal with this all on our own. One thing which I think is important, is getting past that first hurdle. The longer you manage to eat clean and healthy - the prouder you feel of yourself, and the weaker your cravings become. You're also far less likely to relapse after a whole month of clean eating, than after 1 day. It's important to be proud of yourself for what you've managed to accomplish so far, regardless of how long that is. The longer you can steer clear of a relapse, the less likely you are to relapse. Next time you feel the urge to binge eat, stop and tell yourself "I've managed to go 8 hours without breaking any rules, lets try and turn that into 24 hours!", and so on...

In fact, I'm going to post my "time since last relapse" in this very thread.

Time elapsed since my last binge: 1 hour (I should feel ashamed of myself... that lemon tart!)

Hopefully posting this in the wild will give me more incentive to eat clean. I encourage others to do the same and post their own progress, we're all in this together, lets see if we can make it through Christmas without killing ourselves!

[farmfresh]

So true. I wish I could rid the house of all non AIP food. The other problem for me is that I get a delayed reaction from most foods and if I'm feeling pretty good it can be fairly mild, compared to how it use to be so I start thinking hey this was ok, which ends to doing it again. I need to make some AIP snack, treat food so I can easily eat the AIP food instead of being tempted.

[beachfrontaz]

"THIS is why I can't have nice things?"

[neda]

Hello,
I am suffering from binge eating disorder all my llife.I am extremly overweight and no diet ever helped.
For about three weeks I eat aip, because I have an autoimmun dicease. I still have a binge sometimes, but because I am on aip, I only eat things that go with aip. This can be coconut and banana and melon and oranges and ananas... and, wow a lot of it.
Because I know of my eating disorder, it helps me a lot to eat far more fruit than I should, but the fruit prevents eating the aip forbidden things.
I try not to be hard to myself, as long as I stick to aip.
Three weeks, I lost 7kg... but that is not, why I'm doing it.
I hope so much that it will help me.

[skye]

Thanks for sharing everyone. Such a challenge...it is hard to not let one little slip (or big slip) completely derail me. I go to "why bother"....or "just for today" I will eat crap...and then start my plan again tomorrow. Pretty soon the days add up and I am totally off plan and craving/eating wheat and sugar. Like a reverse recovering alcoholic..."just for today" I will eat junk, and get back on the wagon again tomorrow.

Coping skills when I am going off the rails? I am trying to go more slowly, plan ahead with good food ready, breathe when stressed, and practice mindfulness. I have heard people who say "tapping" (EFT? Emotional freedom technique) helps with craving and binges....but I am not good at remembering it in the moment. I sometimes use rescue remedy (bach flower essence) if I am feeling anxious. i think I will add going for a walk when I am feeling stressed, and spend more time in the garden.

Does anyone have other coping suggestions? Ideas?

[ranchorubini]

For me, I like to binge at night. I find eating a later dinner followed an hour later with a piece of fruit really helps the urge to binge. It's not the most healthiest option but it works. I drink a lot of flavored sparkling water and tea to help with the need to eat unhealthy. Sweet potato and other filling vegetables during the day helps my binging too. Lastly, the trick I use to fight urges is chewing gum. Peppermint is great for tricking your mind that you are eating something sweet. Hope these ideas work for anyone wanting to stop binging.

[lynsue]

I was doing so well, I had eaten clean for 6 months and was feeling really healthy and then I sabotaged myself. I was feeling stressed and had a binge about 3 weeks ago and I can't seem to get back in the zone. I do ok for a day or sometimes two and then I give in and I am starting to despair. I really need to sort myself out and find a strategy that works. I like the sound of dcast's idea

"The longer you manage to eat clean and healthy - the prouder you feel of yourself, and the weaker your cravings become. You're also far less likely to relapse after a whole month of clean eating, than after 1 day. It's important to be proud of yourself for what you've managed to accomplish so far, regardless of how long that is. The longer you can steer clear of a relapse, the less likely you are to relapse. Next time you feel the urge to binge eat, stop and tell yourself "I've managed to go 8 hours without breaking any rules, lets try and turn that into 24 hours!", and so on..."

I'm going to give it a try starting now, I will post on here how I am doing. Hopefully that will help keep me on the straight and narrow.

Well I have been 100% Paleo for almost 24 hrs and no over-eating

[space]

brilliant...love it just what i needed.
i'm not the only one!!!!!!!!!!!!
thank you d.
et al


I'm going to give it a try starting now, I will post on here how I am doing. Hopefully that will help keep me on the straight and narrow.