to ask how to stop bingeing

[WaterandSandy]

Just eaten half a Victoria sponge, family bag of maltesers and family bag of peanut M&Ms and that’s by lunchtime. It’s like this every day.
Dont say WLI but any other suggestions would be welcome

Hope everyone is doing okay today.
Im just wondering, how many of you who gave up sugar, gave up artificial sweeteners, honey etc also? And do you allow yourselves fruit?

I had fruit but no other sweet-tasting foods, whether natural with honey etc or with artifical sweeteners. It's getting rid of the longing for sweetness in my diet, or the semblance of it, that I wanted to quash.

I haven’t given up fruit because it has a lot of nutrients as well as natural sugar and it is good to still have it as an option for a dessert.

I’ve also got a bad Diet Coke habit which I need to cut down on but I’m allowing myself it at the moment because it’s something nice to look forward to. Terrible for the teeth though 🤷‍♀️
Hope you are doing OK @Goinggonegone?

Thank you both for replying.
Im not too good, but thats migraine and meds withdrawal, not eating.

Sorry to hear that. Are you tapering off your meds gradually or going cold turkey?

I eat berries, half a banana occasionally. I don’t have honey, and try to avoid artificial sweeteners. They don’t agree with me so that’s an incentive. Very rarely have fizzy drinks, but costa coffee sachets are my weak spot. I’d like to eliminate them but it’s hard.

What do you do for hobbies, OP? If I 'binge' it's usually because I'm looking for some sort of sensory input. If I keep my hands busy with something crafty - and drink a lot of water - that makes a massive difference for me (along with all of the other stuff people are saying about noticing habits that lead to blood sugar spikes and troughs etc). This isn't meant to come across as facile - it's genuinely what has helped me.

Thanks @FloozingThePlot, I have found previously that mindful colouring helps distract me from the urge to binge so I will try doing that again.

That's great. I think something that keeps your hands busy and your mind elsewhere is really useful.

Which crafts do you do @FloozingThePlot?

@WaterandSandy If you think crafts or keeping your hands busy may help, perhaps putting together an "Analogue Bag" would also be a good idea?
I saw them mentioned on a thread about reducing time online.

If you're not familiar with the term, it just means a bag or box containing no screens, which you can reach for when tempted to pick up your phone or, in this case, binge foods. Mine holds a colouring book and pens, some knitting and embroidery, a book about ADHD coping techniques (which along with bingeing is another drain on my life), one of those squidgy ball things, a notebook and the novel I'm currently reading.

I'll admit it hasn't been a huge success for me so far - and I binged again today, sadly - but I think I just need to get into the habit of reaching for it.
Good luck with whatever you try.

I think you’re doing brilliantly OP and should be so proud of yourself!
It has been many months, but I can now have a bit of unhealthy food without bingeing. The weird thing is that it really doesn’t taste as good as you remember it!

Hows the colouring going?
I’ve started doing lots of walking lately (I use an app to track and it really motivates me) and it’s making me want to eat healthier because I can feel the difference in my body (sluggish walking) when I’m not!

Maybe a great time to take up a new hobby? Think of the money you’ve saved by not bingeing!

😊

On the “busy hands” topic, I’ve been doing jigsaw puzzles. It’s helped.

That’s amazing that you have managed not to binge for many months @IBlinkedAndBecameMiddleAged
I haven’t got any urge to binge at the moment and actually I’m having to force myself to eat at all. I haven’t tried the colouring yet but I’ve been keeping busy all day gardening and even doing housework, just to keep moving and try to keep my mood up.

A hobby sounds like a good idea

How are you feeling now @Goinggonegone?

OP as you continue through this and start gradually making healthier meal choices, I wonder if a more regimented meal plan for each week might help you, especially if you're leaning towards struggling to want to eat. That way there are no food decisions to be made on a daily basis (maybe even no food prep if you made batches in advance). You could have optional extras like fruit built into the plan for more hungry days. It might also be a good way to eventually bring in treat foods because if they aren't on the schedule they don't get eaten!

All the best, you're doing a great thing for yourself in tackling this beast.

Thanks, that is really good advice but I do find it very difficult to think about food and I certainly am not able to cook any meals yet. The best I can manage at the moment is ready meals and salads and simple things in the microwave such as jacket potatoes, baked beans and eggs.
Day 25 without any sweet junk though so I’m ok with my progress

I’m seriously struggling tonight. Only had 4 hours sleep and feeling very down. The Co-op is five minutes walk away and I’m tempted to just say sod it, what’s the point?
.

Don't give in. Practicing what to do in these hard moments is what it's all about. Maybe make a mental plan for something that you CAN have at the weekend, so you have a little treat to look forward to.

Protein increase to counteract sugar cycle. Eggs for breakfast tuna sweetcorn lunch chicken/steak dinner even if you feel full and still eating sugary stuff. It will help ease the cravings and slowly should be able to reduce

I have been there op you have my sympathies. Ime you have several issues to beat:

• snacking habits
• sugar/insulin cycle
• probably other factors like sleep & stress

I find trying to eat nothing doesn't work , you can't beat both the snack habit AND the sugar /cycle at the same time so work on separating them, by accepting you are goimg to snack, but swapping in non sugar/carb stuff. My top tips, have loads of the following available
Raw carrots, celery, beetroot, peppers, cherry tomatoes, cucumber plus some hummous, or salsa or balsamic vinegar and olive oil shaken up. Not ketchup or any other processed sauces. Accept that you are going to graze on these almost constantly, don't try not to. Make them v accessible and ready to eat.

Every time you boredly crave a snack, make a hot drink but no sugar or sweeteners . Teas, coffees, miso soup or bovril. Vary it up, swap in things like peppermint tea. Give your palate a big range of varied flavours.

If you can do these, you give your body a chance over a few days to shake off the sugar cycle. Then it gets easier.

Another route is to realise processed food makes this worse. Everything about it is easy to eat its so palatable and sweet and its full of chemicals that trick your brain. To start with, trying making simple home made cakes biscuits so you actually know what goes in them. They will also fuck less with your blood sugar/brain.

Also?

Delay not deny.

Don't say "I'll won't have it at all". Your brain won't accept that. It will crave it more. Tell yourself you can have but make yourself wait. Even if you only delay by 10 mins initially. Build it up. If you eat those couple of biscuits now, you are only going to eat another 2 in 20 mins. If you can delay not deny, maybe you only eat two not four. You are not going to beat this instantly, but try to take steps in the right direction.

I had a portion of chocolate ice cream with a banana this evening. Not sure how to feel about that but I think it should be ok because I stopped at one portion and its unrealistic to have no sweet junk for ever.
Just hope it doesn’t open the flood gates tomorrow as I’m really low mentally

How is everyone else getting on?

Aw thanks for thinking of me. Pretty rough atm. Very panicky for days.
Going to see if I can get stronger anti anxiety meds while Im doing this switchover.
How are you doing after the chocolate ice cream and banana?

Sorry to hear you are struggling atm @Goinggonegone. Hang in there as it is bound to be tough during the switchover. Be kind to yourself.

Its all fallen apart for me today with a major binge and my mood is so very low that I’m making plans