Stopping binging

[pinkyponkyplink]

Any ideas how to stop binging? I work so have breakfast (usually porridge or cereal), fruit for a snack about 10, then salad lunch, low cal crisps, fruit but when I get home anytime between 4-6 I hit the crisps, chocolate, biscuits and will think nothing of having 5-8 biscuits and bag of crisps. Hubby works late so we have dinner about 8/9pm then go to bed. I just can't stand feeling hungry and don't give my body time to let the food register

5-8 biscuits and a pack of crisps at 4-6 if you're not having a decent dinner til 8 doesn't sound like an eating disorder to me. But if you're worried maybe have a chat with your gp or nurse. Maybe you need your main dinner earlier and something more filling at lunchtime.

Have you heard about ultra processed foods ? (Crisps biscuits cereal etc come into this category) they cause you to overeat because they suppress the hormone (leptin) which makes you feel full (there are many other problems that they cause ). If you try to cut out ultra processed foods and increase ‘real food’ in your diet you might find that your appetite regulates itself. (A few good books around on this subject at the moment )

Two alternatives I’d suggest:

make lunch mush more substantial and plan an early evening snack so it is something more nutritious than biscuits etc (Greek yoghurt and fruit/avocado toast/ apple/banana with nut butter for example …or…how would you feel about 16:8 intermittent fasting? Or at least 12:12 as a minimum goal and move it out gradually? This isn’t recommended if you feel that restricting leads to bingeing for you though.

It’s entirely normal that you feel hungry when you get home, given you haven’t eaten since lunch (especially the low cal lunch you describe). So your response is understandable in that respect!

Could you eat dinner earlier? It sounds like waiting to eat with your DH isn’t helping

I think the answer for me is not to have any of my go to binge foods in. I check out the fridge at least half a dozen times a day but if there is nothing I fancy in there I slope back to the living room.
I have absolutely no will power so it is the only way for me. DH and the kids who don't binge aren't too happy about the no cheese, crisps or Jaffa Cakes in the house rule but understand. Luckily for them, I am a fussy eater so there are quite a few things I will never eat no matter how hungry I feel so their ice cream, yoghurts and custard creams are safe.

I read the book ultra processed foods by Chris van tulleken and it's honestly put me off biscuits crisps etc. with a nice side effect of me losing weight. I wish I read it 20 years ago when I was at the height of my binge!

Agree with PPs about limiting processed food (although I won’t as it tastes great).

Try higher protein and fibre to fill you up, if hungry make something substantial rather than trying to ride it out with a biscuit which will make it worse.