bitchinbadassgainz的日记, 2022年08月30日

I understand how you feel, I do the same thing. Im trying to change what I do when I want to eat bad. take myself out of the situation. You should be proud you are trying and you have reached out.  

I find it hard not to binge on snacks. It's a constant battle! You need to remind yourself of the alternative every time you binge...is it hunger or cravings? Will you feel better afterwards? Do you want to see scales go up? Can you binge on salad instead? I just got home and am trying to talk myself out of a crumpet so close to tea 😂 

How about carrot and celery sticks with a homemade dip made with lentils or red kidney beans, garlic, salt and pepper? Or, popcorn with Mexican spices sprinkled on.  

Don't try to give in to the gusto right away, but wait. Distract yourself, or - as mentioned above - eat something sweet or savory (carrot/sweet or radish/spicy or similar). The taste goes away after a while. But until then, it's hard to resist. Distraction or a carrot or two actually helps for me. But not always ;)  

Am bingeing as well but it goes away when I eat the right amount of protein each day. 

Are you eating enough? Are you eating fats and proteins and fibre? Look back over your tracking See which days you binged, and check what you ate during the day. You've got this! 💪 

I follow the 80/20 rule. 80 % nutritious, 20% not so nutritious. I'm eating 1500 cals/day. to stay full I'm eating lots of protein, about 130g/day. if I'm hungry, I try to reach for some protein.  

Thanks so much guys! Will implement the advice :) 

maybe just buy small amount of what you want. or say save up extra calories through week so on a chosen day you can treat yourself to a nice meal. without having to worry about calories. Remember it's the overall trend. 

All I can suggest is don't buy any junk food. If it's not in the house then you'll have to eat something else. I have a small handful of cashews or a banana or even lemon sherbet lollies, my weakness! 

think about how you want to feel....dont beat yourself up..be kind and like feeling goodx 

Some advice that has really helped me: if your car got a flat tire, you wouldn’t go and slash all the other tires, you would fix it and keep moving forward :) Even if you occasionally slip up on a meal or snack too much, it doesn’t mean the whole day is a write off - just keep persevering and try to be more mindful of your remaining meals that day. Try to understand why you’re binging and if there’s something that can be done to help curb it in future (e.g. binging because you’re still feeling hungry after a meal? Look for high volume/low calorie foods like vegetables/salads and make sure you’re adding protein with each meal to keep you feeling fuller for longer). Good luck! :) 

Thanks everyone! Already feeling loads better today and happy with my food choices so far 

I have a binging problem too. I have a calorie counting buddy which helps a lot. I talk to him a lot. he is not judgemental but we talk about what I have eaten. I always write it up and look at the calories I have eaten and plan what I can eat for the rest of the day or over the next day or so to compensate. it seems to help me. I often feel embarrassed about how much I have eaten. it is getting better. I am binging maybe once a week now. 

move on to the next day don't try and over compensate, and honestly maybe look and find out why you are binging sometimes therapy can really be a great thing. good luck 😃