Definition of Binge Eating:

Binge eating disorder is characterized by consuming large quantities of food in a very short period of time until the individual is uncomfortably full.  Binge eating disorder is much like bulimia except the individuals do not use any form of purging (i.e. vomiting, laxatives, fasting, etc.) following a binge.  Individuals usually feel out of control during a binge episode, followed by feelings of guilt and shame.  Many individuals who suffer with binge eating disorder use food as a way to cope with or block out feelings and emotions they do not want to feel.  Individuals can also use food as a way to numb themselves, to cope with daily life stressors, to provide comfort to themselves or fill a void they feel within.  Like all eating disorders, binge eating is a serious problem but can be overcome through proper treatment.

By this definition, eating three cookies rather than one does not make it a binge. A binge is a real condition and a serious one at that, the occasional overindulgence is not a binge nor is it going to completely derail your weight loss plans.

Tips to Prevent a Binge From http://littlelorelei.tumblr.com/

First off, if you are like me, your binge eating was more of a food addiction. You hide it, are ashamed of it, and have tricked yourself into believing it never happens. I’m not going to lie to you, getting over binge eating is HARD. I cried like a little baby more than once because I just wanted food, and not because I was hungry. The first two weeks are difficult. But, if you’re really committed to making a change, then look no further. This is everything I did/am doing to get over my problems.

Start tracking your calories. I use myfitnesspal.com

There is nothing worse to make you feel like you ruined your hard work than a binge. The first thing to remember is that you did not ruin all your hard work. One binge is not the end of the world! 

The following are some tips that I have found to help me and others.

To Avoid Binge Eating

-Keep busy! Go to the library instead of staying home to study, make up some errands to go do, go for a walk/run. Keeping busy keeps your mind off food.

-Keep trigger foods completely out of the picture. Mine are peanut butter and ice cream, once I have those it’s all over for me. Buy only keep foods you absolutely NEED in the house, and you’ll be less likely to binge.

-Keep the same type of foods in the house. By all means, be creative with your diets, but if you bring ‘treats’ into the house like chocolate or chips, you’re more likely to break down and binge on those because it’s not always there.

-Plan out what you are going to eat the night before and leave yourself 150 calories to have an “impulse snack.” This has helped me a lot. Will power alone will not get you past binge eating. If you suddenly want a snack and do it in moderation, you’ll be less likely to go crazy because you “can’t eat it randomly”

-If you have a boyfriend/best friend/close parent/teacher. I highly suggest opening up to them. After god knows how many years of this I dealt with, I finally opened up to my boyfriend and was honest about the extent of my binge eating. He has been incredibly supportive and I’ve made a lot of progress.

If you feel like you are going to binge

-Go take a shower, be girly, and pamper yourself

-Write in a journal what you want to eat and why you think you want to eat it

-Stop, close your eyes, and determine whether it is physical or mental hunger

-If you are truly hungry and are a volume/emotional eater, try eating air-popped popcorn, carrots, cheerios, vegetables, fruit or any other low calorie/large serving food.

-Go for a walk/run, enjoy nature around you

-Hang out with friends

-Watch the biggest loser! Or another tv show you love :p

-Make a motivation wall with quotes/pictures/your weight counting down so your goals are always staring you in the face and you are visually seeing what you’re working toward

-If you are in the car and about to go through a drive through, JUST KEEP DRIVING. Go to a store and use that money to buy something to make/do/wear. I found a lot of solace in crafts/scrapbooking. It keeps my mind off of eating if it ever gets bad.

If you have already binged

It’s OKAY. Take a deep breath. Drink water. Take this opportunity to write down what you’re feeling. When you want to binge again, read what you wrote. Are those feelings worth it? 

Don’t use your binge as an excuse to eat poorly the rest of the day. You binged, move on, and eat healthy the rest of the day.

It is incredibly hard realizing that food isn’t going anywhere. If you find you can never get full, put more protein and fiber into your diet. Almonds, greek yogurt, grapes, watermelon, berry berry kix, bananas, and cottage cheese are only a couple suggestions of food that I have found to be incredibly filling.