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Weight loss chat

A space to talk openly about weight loss journeys and challenges. Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.

Original poster

Please tell me how I can stop binge eating

54 replies

Anon_92 · 09/05/2023 19:37

Simply that

OP posts:
AtChoService · 09/05/2023 19:38

Eat high protein, you will feel too full to eat too much.

Original poster
Anon_92 · 09/05/2023 19:44

What snacks would you eat?

OP posts:
YouveGotRedOnYou1 · 09/05/2023 19:44

There's a book which is recommended called Overcoming Binge Eating by Dr Christopher G. Fairburn.
I must admit that I bought it but couldn't face reading it.
I tend to have to be quite strict with myself for 2 weeks to "reset" myself and then I try and plan what I'm having to eat each day. I also don't beat myself up when I binge eat. For me, this is the way I am when stressed etc (I don't think that i am extreme-enough to require medical interventions or CBT) and I think knowing that if I do binge, I can get back on track the next day makes me less anxious. I accept my failures. I know they will happen and that's ok.

But the book is one recommended by eating disorder charities so maybe that's a good place to start.

YouveGotRedOnYou1 · 09/05/2023 19:45

Feeling full has no impact for me on binge eating...
What do you binge on?

LindorDoubleChoc · 09/05/2023 19:47

Binge eating is a complex mental health disorder. You probably need help from Over Eaters Anonymous or similar.

Original poster
Anon_92 · 09/05/2023 19:51

I've read it but I didn't see much change with it tbh.

OP posts:
Original poster
Anon_92 · 09/05/2023 19:51

Could be anything tbh. Crisps, biscuits etc. If they're not in the house it'd be cereal, toast etc.

OP posts:
Original poster
Anon_92 · 09/05/2023 19:52

Literally been doing this since I was a young teenager and I just can't cope with it anymore. I hate the fact that my head is filled with thoughts of food all day.

OP posts:
Original poster
Anon_92 · 09/05/2023 19:53

And trying to remember if I've put any rules in for the day or I'm trying to be a 'relaxed' eater and not have rules. Doesn't work.

OP posts:
WooWooWinnie · 09/05/2023 19:55

I agree with the poster that said binge eating is a complex mental health disorder. You need therapy, preferably with an eating disorder specialist.

Birthdaygirltoday33 · 09/05/2023 19:57

Try reading why we eat too much

Ladybug14 · 09/05/2023 19:57

My understanding is that binge eating is a mental health issue. Like anorexia.

I think the fact that you ask what snacks you could have, agrees with this

You probably need specific help/advice/therapy

Original poster
Anon_92 · 09/05/2023 19:58

I agree with the therapy side but can't afford it right now unfortunately.

OP posts:
FinallyHere · 09/05/2023 19:58

The solution for me was the approach taken by Gillian Riley, in her book

https://eatingless.com

It isn't about what food you eat, one strand that really resonated for me was finding a sense of choice around eating. I'm very rebellious by nature, and any suggestion that I should restrict my food intake sets me up to prove that I can eat and eat and eat.

The best part about it was finding a sense of peace around food. That I can eat it or not eat it, have it in the house or not. And still feel in control of my eating. Priceless.

Hope you find what works for you.

ZoraMipha · 09/05/2023 20:00

Can you say a bit about what you eat the rest of the time when you are not bingeing? Outside of binge eating, what does your diet look like?

AllIwantforChristmas22 · 09/05/2023 20:01

Saxenda

tallcypowder · 09/05/2023 20:04

I have the same issue. I could literally binge on protein bars.

I am listening to the podcast brain over binge theres over a 100 episodes.

Twilightstarbright · 09/05/2023 20:08

Therapy.

The Eating Disorder Specialists are brilliant as are the resources recommended by PP.

Wagtail23 · 09/05/2023 20:16

I have had therapy/counselling with an ED charity and read Christopher Fairburn's CBT book. None of it really helped.

I've just discovered the Brain Over Binge approach, which is very different. I listened to the first few podcasts, downloaded the free ebook and have ordered the Recovery book. It makes sense to me and simplifies the approach to binge eating.

Early days still but so far it's working. I'd definitely recommend trying the first few podcast episodes, which covers the approach and downloading the ebook. All free resources so nothing to lose. I also got the Christopher Fairburn CBT book from my local library.

Original poster
Anon_92 · 09/05/2023 20:41

Unfortunately I've read that too. It didn't seem to click with me as I just find food very confusing. I do resonate with the poster about rebellious personality though. I can set myself rules or what I'm going to do for the day, based on sound logic and then by tea time I'm rebelling.

I have balanced meals i.e. protein, carbs, fats and plenty of veg and food I actually like. It's snacking and after dinner eating where I struggle. Should I/should not be having it, too much/too little, making myself eat food I don't like but it's healthy and then binge eating. Or eating food I actually like but then guilting myself that it's too many carbs/cals....you name it. It's like a broken record going round in my head.

OP posts:
Katiepants27 · 09/05/2023 20:48

The book "Brain over Binge" changed my life and I'd highly recommend it.

The premise is that binge eating is not a mental health disorder at all, but more like the brain working exactly as it is biologically designed to do. The technique she offers is designed to overcome that.
I

Original poster
Anon_92 · 09/05/2023 20:50

Katiepants27 · 09/05/2023 20:48

The book "Brain over Binge" changed my life and I'd highly recommend it.

The premise is that binge eating is not a mental health disorder at all, but more like the brain working exactly as it is biologically designed to do. The technique she offers is designed to overcome that.
I

I've read it unfortunately and done the workbook. For me it didn't work but I know it works for a lot of people.

OP posts:
Lochjeda · 09/05/2023 20:51

Cut out sugar and have protein snacks instead. Fridge raiders, mini satay skewers, pepperamis, cheese. Can also have pop corn, rice cake. Stop buying junk food in and you can't eat it. Drink loads of water or sugar free diltuting jjuice. Quite often your body is trying to tell you're thirsty.

LindorDoubleChoc · 09/05/2023 20:52

Maybe gastric surgery then OP? Then the amount you can eat is taken out of your hands and you don't have to do the mental gymnastics.

Original poster
Anon_92 · 09/05/2023 20:58

The irony is I'm not overweight. But my relationship with food is terrible so I don't need gastric surgery. Just need to understand why I feel compelled to overeat at the slightest hint of stress/tiredness etc.

OP posts: