As someone who struggles with binge eating, I've got to say that you've taken a big step in recognizing what is going on. I worked with a counselor for a short period of time and did some reading on binge eating. She recommended "Overcoming Binge Eating" by Christopher Fairburn and it is still on my shelf.
What I've learned is that I can't have some foods in the house. Potato chips, for example. If I start eating them, I'll eat ALL of them and then go looking for something else. I'm now getting comfortable with having a small bag and then doing something else to distract me, but I went a LONG time without eating them.
So basically, in addition to the other advice here, you may need to start avoiding things that trigger binges. If it's cake, then walk away from cake.
I also want to thank people for the information about cravings I should expect to start experiencing as I lose weight. Forewarned and all that.
Fitness Minutes: (84,557)
2,489 6/28/13 8:12 A
SlimmerKiwi- That is *exactly* how I feel since I've reached my goal weight. I was perfectly fine while losing, minimal cravings, loving all the healthy food I was eating, never exceeding my cal range, etc.
Since I've reached my goal weight I feel like my body has been pulling out all the stops to put back what went missing. How your dietitian described it is exactly what I thought was going on. I'm started having INTENSE cravings, constantly obsessing over food and craving fats and sweets. I have been binge eating in the evening for the last couple months. Doing damage control for 2-3 days after (eating in my weight loss range) and then having another binge on the 3rd or 4th day. Sometimes consecutive days.
So I've put on about 10 lbs since I reached my goal weight a couple months ago but... I actually needed the weight. I was too skinny before and was suffering health effects due to my low body fat percentage. So I put the excess cals to good use and focused on building muscle.
I've only had positives with the 10 lbs gain, I still look thin. My stomach looks less poochy, I grew a butt again (lol) a muscular one, I had lost my errm, girls and now they've returned. My body shape is looking less rectangular and more shapely.
I am still having trouble with eating a lot late at night but the amount of cals I'm consuming is becoming less and less (as it seems my body reaches the weight *it* wants to be). I am finding that I am balancing out at least pretty close to maintenance. I am no longer empting my pantry in shovelling 1000 cals into my mouth in 30 mins. I may still go over maintenance every couple days but I eat much slower. It no longer feels like a hungry little alien takes over my body and I come to in a pile of empty wrappers and crumbs. The cravings are becoming far less intense. I am not obsessing over food any more. I am definitely noticing big changes but it is still an ongoing battle. I was feeling quite hopeless over it at first, I had no control over myself. I am finally seeing some light and improvement in this emotional battle and that as long as I continue to do a bit of damage control and work on it, I will balance out eventually. The binges started out going 1000-2000 cals above my maintenance and now, they are usually only 300-500 cals above maintenance. Between my lower cal days and high cal days my weekly deficit/surplus has been pretty much breaking even at maintenance. So I am no longer gaining. It's been quite awhile now since I ate myself into a bloated, painful mess. I just plain feel a lot more in control than I did a few months ago.
In the meantime, I figure I might as well put any calorie surplus to a positive and healthy use. I am putting a lot of emphasis on my strength training program and using the cal surplus to build muscle. If I'm going to gain weight, I might as well gain *good weight*. I've reset my goal weight from 105 lbs to 115 lbs and I like myself at this weight. I now plan on working to keep it because it seems this is the weight my body wants to be at. So my main goals right now are practicing staying in my cal range for maintenance and working on cutting out my late night sweet/fat party.
I didn't know some of that information. It is always great to hear the voice of reason and knowledge when seeking assistance.
Fitness Minutes: (34,325)
22,433 6/28/13 6:14 A
I agree with Becky's suggestion. Dietitan's really ARE very helpful in the flesh (and on SP :-)
I found when I first starting going to mine, taking my SP Nutrition printouts provided excellent info which in turn enabled her to help me.
When I had lost a lot of weight, I suddenly started to crave things like chocolate and cakes etc., which I had never really bothered about much before. When I told my Dr this his told me that this often happened when people lost a lot of weight. He said it was like the body was trying to get back to the weight that it had known for years, and that I would really have to work hard to resist that temptation. When I know that I am feeling that way, I just don't buy anything that causes the problem, and in the Supermarket I will purposely very quickly walk past them in the aisle. I will also quickly walk past the other shops which sells the tempters. When my control is better, I might buy a packet of biscuits or a little bar of chocolate.
Fitness Minutes: (61,715)
7,473 6/27/13 3:32 P
I seem to find it helps to have better alternatives than the junk food in the house. If you like potato chips - try popchips, or Indiana popcorn chips. if you like French fries - try sweet potato fries instead. if you are a cheese lover - try the kraft 2% milk cheeses (lower calories) If you love cake - instead of buying or baking it like the box says. Use a chocolate box mix, and use 15-16 oz of PURE pumpkin and bake at 400 for the recommended time. But you do still need to try and limit your portions on how big and how many you eat in one day.
I found the dannon oikos greek yogurt caffe latte flavor tastes like an expresso cheesecake - great dessert. They also have an orange cream that tastes like orange sherbert.
When you use the word "very restrictive" (for 8 months) it makes me wonder if you should be working with a dietitian for a complete assessment, determining your needs and helping to develop an eating plan that meets your physical and emotional needs. Especially now with binge eating. From a website it is difficult to determine what will help the most---therefore meeting with a professional can really help in determining what will benefit you the most
Basically at Sparkpeople, you can enter your data to determine your calorie range, track your food and fitness, join in on message boards for support, encouragement, accountability.
Becky SP Registered Dietitian
Fitness Minutes: (0)
1 6/27/13 2:39 P
I put myself on a very restrictive diet for 8 months and lost a significant amount of weight. I had excellent self control and then I suddenly started having uncontrollable binges. This has been going on for the past 3 months and I can't seem to stop. I gained back over 15 pounds and I feel as if I lost complete control. I tried adjusting my diet so it wouldn't be so restrictive, but I take one bite of cake and that's the end of it. Any helpful ideas on how to stop these binges would be greatly appreciated. Thanks.
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