Fitness Minutes: (1,818)
771 5/2/13 4:29 P
There are times when I deeply crave some fast food like McDonald's or Taco Bell or Wendy's. Whenever I get the urge, I go online and look up the nutritional information for the food I am craving. (All 3 restaurants provide that information.) That usually deters me enough to go to Subway instead and purchase a healthy 6-inch sandwich or one of their new chopped salads.
I do agree with not getting into a deprivation mindset. I would actually say that instead of "No" (which you may be saying to yourself now, and it's not working), I'd substitute in "Not now". If you take something totally off the table you might be more likely to rebel; if you know you can and will have it in the future, you will be more likely to hold off until you can do it when you can fit it in your day's plans.
Fitness Minutes: (74,777)
1,433 5/2/13 3:29 P
I notice that when I start my breakfast is loaded with carbs and protein, I tend to binge less.
Fitness Minutes: (2,155)
1,176 5/2/13 2:52 P
Ask your roommate politely not to bring fast food, desserts, or snack foods (binge triggers, basically) home for you to eat any more. If she then keeps doing so, tell her, again politely, that you can't eat it, and just throw it out. She may be offended, but she'll probably get the picture at that point.
As far as snacks go ... I think it's best to try to get out of the habit of "munching" on things at all. Plan for snacks instead, as if they were mini-meals. You've gotten some good suggestions already; I'll add hard-boiled eggs, yogurt, piece of fruit, a serving of salad, slice of bread with peanut butter, serving of (unsalted) nuts, appropriate amount of cheese on good crackers, all kinds of ideas. Just figure out what works for you. And then essentially, if it's not part of a planned meal or mini-meal, you don't eat it. That's worked for me for months -- though I do still nibble some when I'm in the kitchen if I'm not consciously trying not to, it is far, FAR less than before. (And I don't nibble elsewhere, since I don't bring food out of the kitchen unless it's on a plate.)
If deprivation is a trigger, you could try having small amounts of sweets or whatever on a more infrequent basis than previously. Some people work in a small dessert every day. Personally I don't eat desserts or snack foods or fast foods on a regular basis, but I do keep a bar of good chocolate in the fridge to be eaten on a "one piece after dinner if I want it" basis. The last one took me over two weeks to get through -- seems to work for me. And I don't worry overmuch about desserts or "bad food" on special or rare occasions either, since they are so rare. I just do my best to moderate the amount and get on with life.
Deprivation and stress trigger binges for me... As someone else said, your roommate can't whip you into shape--but the most important word you will learn--BELIEVE ME--is 'no'. Simply. 'No.' People will offer you cake; you'll go to cookouts and they'll thrust brownies at you; they'll ask why you're eating so little...and partly, it's because they feel guilty. My coworkers give me crap every day for my healthy lunches, but I know it's because I make them feel bad...and much as I want to feel BAD about that for some reason, I take a breath and remember that they can either begrudge or be motivated. The choice is up to them. So, the next time your roommate comes home with fast food for you, politely say 'thank you for thinking of me, but I'm trying really hard to stick to this diet, and this is food I just can't eat right now.' Get firmer as you have to, but stick to your guns and remember--every time, you're choosing YOU. You're committing another hour, another day, another week. And the more time you have built up, the less you'll want to kill the record! :-)
Fitness Minutes: (0)
143 5/2/13 11:43 A
For me, deprivation can trigger a binge. If I totally avoid eating a certain food I enjoy but on my No list, eventually I Will end up binging on it. So now I have limits, if I feel like having a burger from a fast food place, I order the Jr burger no may/cheese and a child size fries. When I want a candy bar, I buy 2 of the regular size at the checkout in place of a package while shopping and enjoy One Twice a week. Same with chips, ice cream, etc, I'll buy 1 or 2 individual size packages a week instead of a entire family size bag/carton. Its there if I crave it, but only in portion size and only a few so I Can't binge on junk. I Do keep celery sticks, fruit, frozen grapes and yogurt for when I crave something cold, in a snack size baggie, I mix together some raisins, nuts, rice chex, and a few dark chocolate chips. .I make frozen fruit bars by adding fruit/berries in blender, puree adding water until smooth and add optional dollop of cool whip for a creamier texture, then freeze in popsicle molds,
Some of the easiest and best easy snacks to have around are baby carrots, hummus, cucumber, apples, string cheese.
Have you thought about why you're bingeing? I know that for me, once I realize that I can't do it, and am filling my body up with the nutrients that it really needs, then I don't binge as much, I'm not even tempted as much.
I also take a multivitamin to avoid that. And make sure I have the right nutrients.
Well, you cannot truly expect your room mate to be your 'food police' However, you can say that you don't want any fast food items any longer, or you could package up your serving and put it in the fridge for her to consume later.
Definitely having 'go to' items on hand will go a long way to your success. Write out a menu/shopping list and do your best to stick to it.
Best wishes for your successful journey toward health
Fitness Minutes: (15,153)
1,164 5/1/13 7:29 P
We do live in a world with food temptations all around us. I have the same problem but have found that getting all my nutrients in each days reduces the times I binge eat. Good luck to you.
Fitness Minutes: (19,977)
10 5/1/13 7:04 P
I've been on sparkpeople for a while now, but I've stopped and started a lot. This time I want to keep it going, and I did fine today and yesterday, but last week I just could not stop binge eating. I know that I shouldn't, but it seems like when the food is available I just go for it. I asked my roommate to help and not buy the foods that I'm trying not to eat, but it's my deal, not hers, so I don't want to bother her with it too much. She sometimes says she wants to lose weight with me but then brings home fast food (some for me too) that I really shouldn't eat! Do I just need to keep more healthy snacks around? What are some good low-cost foods that are satisfying snacks that will help with the cravings? I know I just need to be firmer with myself too, but it seems like this is where I constantly get off track. Anyway, just wanted to vent. If you have any advice, let me know!
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