to ask how to stop bingeing

What works is different for everyone, but I can tell you what works for me.

Don't buy the things you are likely to binge on. They're a lot less tempting when you have to walk to the shop to get them.
Exercise most mornings. I find I'm a lot less tempted if I've exercised because it feels like I am undoing my hard work. I now eat breakfast before running because I've learned to enjoy running and want to get better at it, and I know I need to fuel my runs to do that.
Protein - all the protein. Lots of protein. Lean protein with every meal/snack.
Fill up on high-volume/low-cal foods like veggies.
Eat regular meals and don't let yourself get too hungry.

If you do feel tempted, stop, try drinking something first, thirst is often mistaken for hunger, and if you're full of water/juice/pop, you can't fit in as much food. If you still feel the urge to binge distract yourself - go for a walk/run/jog/march on the spot/wash the pots, etc.

If that doesn't work, try a low-cal protein shake.

If you really, really cannot resist eating something healthy first, allow the binge, but make sure you eat some fruit/veg or salad first.

I also find that telling myself I can have what I'm craving if I still want it tomorrow often works. It stops me feeling deprived and usually by tomorrow I no longer want it.

I would suggest stop trying to restrict your food.

Your "start afresh tomorrow" is an unattainable target, if you consider it a failed day whenever you treat yourself or snack, and you are the type of person who punishes herself with food, so you'll just stay on the binge cycle.

Like PP have said, maybe consider eating three really nice meals a day and building in pre-planned treats as well. That way when you eat a bag of maltesers, you can enjoy them and feel that you deserve them, not that you have broken any rules.

I used to binge a lot before my period and found it helpful to eat more carbs, like porridge on those days. It's not an easy habit to lose.

As Dr Xand says “ it’s not you it’s the food” Millions has been invested by companies into perfecting the mouthfeel and bliss point of UPFs. Making these foods so addictive. His book Ultra Processed People helped me. I also cannot have “ junk” food in my house to help minimise temptation.

Some of what you describe sounds similar to me
I was talking to someone about it just last week
Evenings are the worst for me.
10.00 am me knows all the right things, makes the good plans, feels in control.
10.00pm me?? Not a chance.
Totally different mindset. And JUST NEEDS TO EAT (IT).

I'm about to start listening to a hypnotherapy thing again.
It has worked in the past, but its almost like I dont want it to work incase I miss the FOOD.

@WaterandSandyapologies. Isn’t binge eating if you’ve had an eating disorder called bulimia? Perhaps you need to discuss it with your doc?

Hypnotherapy/remedial hypnosis to deal with the underlying cause and to change the way you think about food, from emotional to rational.

There's a thing called the diminishing marginal utility (DMU) which describes how the second bite of the cake – or slug of beer or drag of a cigarette – won't be quite as satisfying as the first, and the fifth slice of cake/pint of beer may well make you feel ill, but your mind is still chasing the pleasure of that first experience. This can be switched off.

I used to binge and spoke to my GP. She was very understanding and given I also have anxiety, she put me on anti anxiety meds which also helped with binge eating. I can comfortably eat a bite or two of cake now and be done. I can also look at food that would have been tempting before and not want any of it.

OP, can you cut food and go onto meal replacement shakes? Just let food go for a while?

I had to be on a liquid diet for about six weeks and after a week or so, food felt very abstract.

I didnt see comment eating disorder and can't seem to delete my comment. Sorry!

(Apologies just seen about the eating disorder)

Assuming you’re overweight, I would definitely delve into why your psychiatrist doesn’t believe WLI is suitable for you, I also wouldn’t take their word as gospel, and challenge their thinking potentially unless you feel their justification is sound.

It may be because you have been diagnosed with anorexia in the past?

To answer your query, my BMI dropped from 36 to 25.5. I lost 67 pounds (about 30 kg).

Your physciatrist is correct, you can’t use wli with a history of eating disorders, you have had anorexia and now binge eating disorder.

i suspect no one will be able to come up with something you don’t know already op if this has been going on for 45 years

Make sure you only have healthy food in the house and find things that distract you in the moment. I have found aromatherapy useful (clary sage is great for stress) and sucking on a sugar free mint or 2. Deep breathing usually helps too making sure your out breath is longer than your in.

Ignore this advice if you have previously had an eating disorder. But I am currently on a 16:8 fast, I eat between midday and 8pm. I am doing this because I am pre diabetic and although i eat 'healthy' I have zero self control sometimes and will graze on choc or biscuits etc. Now I calorie count when I feel like it. But mainly I am hoping it helps with insulin resistance. The thing is now its just made.me more mindful of what I am eating and has stopped the grazing. I wonder if imposing a window whwn you can eat (maybe not as extreme as mine) might help?

I am a serial snacker and a complete sugar addict. I've tried everything over the years and never been successful but I've started taking glucomannan (from bulk) and it's changed my life. It's a fibre that swells in your stomach and makes meal digestion slower. I got through the initial 2 weeks sugar come down by not buying anything sweet for me (am restricted due to food allergies), I bought a pack of marshmallows and had 3 on an evening for the sugar kick if I needed it. I'm on week 4 ISH and I don't even crave it anymore. I haven't had any glucomannan for 3 days now and my eating habits are so much better, I'm not snacking, my meal portions are smaller automatically and I am full, I also don't crave the sugar any more. It could be worth a shot!

I’m having a relatively sustained period of stable eating thanks to ChatGPT. I spent a while giving it my life story with food etc and everything I’ve learnt about myself. Then asked for help. I can rant and ‘yell’ at it without worrying about being rude and it’s actually really helping to keep me on track.

Its suggested the same as someone upthread; I’m actually feeling like I’m eating more to start with as I HAVE to have 3 proper meals a day and 2 snacks AND a final ‘tea and 2 biscuits’ at night. ‘We’ worked on a plan for ages until I felt
comfortable with it. ive effectively handed over control of what I eat to AI so I don’t obsess - I just eat what’s next on the plan.

sounds mad but give it a try - your own personalised always there eating disorder coach

But willpower is the only answer if you will not use drugs. There literally isn’t anything else.

There are tips and tricks and therapy etc etc but none of those work without willpower.

The only thing that helped me break the sugar craving cycle was a continuous glucose monitor. I used lingo, £60 for 2 weeks. It helped me see the sugar spikes and it then it really focussed my mind trying to avoid them. It helped me rapidly reduce sugar and after a week of better eating I didn’t crave sweet stuff nearly as much. After two weeks I could think clearly enough to not be totally overwhelmed by the craving and make the choices I wanted to.

@WaterandSandyi haven’t read all the replies so apologies if I’m repeating what others have said.

I binge eat, and I don’t think family realised how bad it was until I listed all the junk I had managed to consume between breakfast and lunch. People think it’s as simple as, just don’t put it in your mouth…but it’s not that simple unfortunately.

I am a comfort eater; so stress, feeling down, and even when I’m happy, it’s food that I turn to.

For me, I’ve tried to replace food with other ways of dealing with situations. Journaling has helped a little, trying to work through emotions.

my weight goes up and down, times when I manage to follow a diet plan, exercise and lose; but then unfortunately it’s a cycle for me, and I’m usually back or weigh more than I did (and have pcos which doesn’t help).

I recently purchased a walking pad, and I have to tell myself, eaten x means I have to walk for hour (or more). This has been working for a little while so far. This and the journaling are helping somewhat.

Hope you find something that works for you