Well, the good thing is--the trigger food is all gone now! It's over, so just put it in your tracker and take some deep breaths. Agree with the other poster who said to have a nice cup of tea--sparkling water with a little lime is good, too, or even plain water, to help you digest it and also to help you feel more in control.
My big thing to prevent binge-eating: I can't eat straight out of the container. I just won't stop, I will eat a whole pint of ice cream or most of a big bag of chips. So I buy individual ice cream sandwiches or popsicles, and bags of popcorn (where if I DO eat the whole bag, it's no biggie). It is okay to know your limits--I've accepted that I can't control myself in certain situations--but I CAN control the situation before I get into it!
Fitness Minutes: (4,551)
575 7/7/13 9:18 A
Here's an article which might help '10 Ways to Stop Binge Eating in Its Tracks'
Try putting a note somewhere in the kitchen. Something which is positive but will get your attention and force you to hit the pause button on what you're about to do.
If it's out of boredom have the note be a list of things to do instead. Play with the dog, clean out the linen closet, call a friend or go jog in place for 5 minutes. It could be anything just get out of the kitchen and turn your mind to something else.
Remember, it's all about empowering yourself to change bad habits.
Good luck - you CAN do this.
Edit: I see ANGELCITYGAL gave you the link too - but it bears repeating...
BEFORE I DO IT I TRY DRINKING WATER TO FEEL FULL REACHING FOR A HEALTHY SNACK AND GOING FOR A WALK. IF I DO OVER EAT THEN I PICK MY SELF UP AND THINK OF ME SKINNY AND MOVE ON TOWARDS THAT GOAL. ONE DAY AND ONE STEP AT A TIME WE WILL DO THIS WE ARE WORTH IT.
Fitness Minutes: (221,470)
21,647 7/7/13 6:49 A
You ate the food. You log the food. You move on. Don't beat yourself up because you may have eaten more ice cream than you wanted. There are going to be days you eat more than others and that doesn't make you a bad person or an unhealthy one.
It was extremely hot out yesterday. In fact, it's been hot across much of the US. I probably would have over eaten ice cream yesterday too. Instead, I drank a lot of water to stay hydrated.
Did you drink enough water yesterday ? Sometimes hunger isn't really hunger, but thirst. So, the next time you feel an urge to eat a little too much ice cream, try drinking a tall glass of cold water. You might need a couple of glasses.
Mostly, you don't beat yourself up because you're human. There is a misconception that a person must lack will power if they overeat. that is not true ! You can't will yourself not to eat. a person HAS to eat to be healthy. The guilt is no good. Guilt just leads to further disordered eating.
Be kind to yourself as you would to others. Honestly, there are going to be days you eat a little too much. As long as that doesn't happen every day, you'll be fine. Today, you just do your best to eat more mindfully. You don't starve yourself or kill yourself in the gym. Both imply that you did something wrong and deserve to be punished. you didn't do anything wrong. That's why today, you eat a little more mindfully. Drink your water in case you have been dehydrated.
Fitness Minutes: (20,477)
1,184 7/6/13 10:44 P
Pick yourself up, brush yourself off and let it go. Every day is a new start.
Fitness Minutes: (214)
76 7/6/13 6:53 P
Ice cream is a huge weakness for me. I won't cut it out completely so I just have a small cup at the end of the week if I've been good with my diet/working out all week. After having a binge, drink lots of water. It will help with the bloating. Eat protein and get to working out will also help to get you back on track. You'll need energy for a pick me up because you're probably feeling blah.
I make sure to have veggies or fruit to munch on. That way there isn't any temptation to go to those goodies when I'm bored or watching television.
Fitness Minutes: (19,090)
1,724 7/6/13 6:46 P
Did you see this article: http://www.sparkpeople.com/resource/nutrit ion_articles.asp?id=1703
Just pick yourself up and try to learn from the experience. What provoked the binge and what can you do in the future to head one off? And forgive yourself.
I read a quote the other day: Just because you goof up doesn't mean you have to give up.
Fitness Minutes: (9,064)
241 7/6/13 6:44 P
Drink some tea. I like black tea, especially when the binge is sugar. Something about it just seems to make me feel better
Here is the thing- you can't go back and un-do the binge. You have to stay in the Now. Don't beat yourself up. Everyone has moments like that. Just look at it as a learning experience and remember that you don't want to feel like this again.
Hello guys! I totally binged today on some chocolate ice cream, and now, i am really upset. I feel so full that it hurts me even when i am breathing. I already did some cardio and drank water but it doesn't help me! I still feel bloated. And i didn't feel hunger, i just ate out of boredom. Ughh!!! I hate hate that feeling!! I would really like to hear some tips and advices from you guys, i mean, what do you do after binging????
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.