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How I Handle Foods I Know Will Start A Binge

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Thursday, June 05, 2014

I was asked about this by a very dear Spark Friend, Gloria.

How I handle these times when I crave foods I know I will binge on or I'm going somewhere that I know that there will be binge triggers:

~I eat a bunch of healthy food before I let myself have the binge food, so I start off full. It's harder to fit that binge food in when you're full of the healthy stuff.

~I drink a ton of water to stay full and help keep me extra full while eating the binge food.

~I SAVE binges for OUT of the house only, at a restaurant usually! Than I box up half my meal when I have the strength, which is most times because I ask for the box with the meal and box it right away.

~NO binges in the house. If I'm going to eat something off menu, then I go get one from the store and bring it home. One can be a cupcake or a donut or a SMALL bag or chips... but that isn't a binge. I think of a binge as 1000 calories or more in a sitting by definition. But there is a technical definition of binge eating disorder I will give you in a moment.

~I eat foods that will make me binge, but only on rare occasions, so as not to push my buttons. It gives me more control over those foods. If I eat them when I really want them, I avoid the "I can never have them" deprivation feeling. If I avoid them when I just kind of want them, I avoid the extra pounds.

Here is a definition of that binge eating truly is by the Mayo Clinic:

You may have no obvious physical signs or symptoms when you have binge-eating disorder. You may be overweight or obese, or you may be at a normal weight. However, you likely have numerous behavioral and emotional signs and symptoms, such as:

Eating unusually large amounts of food
Eating even when you're full or not hungry
Eating rapidly during binge episodes
Eating until you're uncomfortably full
Frequently eating alone
Feeling that your eating behavior is out of control
Feeling depressed, disgusted, ashamed, guilty or upset about your eating
Experiencing depression and anxiety
Feeling isolated and having difficulty talking about your feelings
Frequently dieting, possibly without weight loss
Losing and gaining weight repeatedly, also called yo-yo dieting

After a binge, you may try to diet or eat normal meals. But restricting your eating may simply lead to more binge eating, creating a vicious cycle.


Member Comments About This Blog Post:
GRAMPIAN 10/12/2014 5:47AM

  Makes sense.. emoticon

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WHITEANGEL4 9/8/2014 10:54PM

    Thanks for sharing. I too have to handle my trigger foods

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LORIVIOLA 8/20/2014 11:37AM

    emoticon for the info!

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CAROLJ35 7/15/2014 9:12PM

    emoticon emoticon emoticon

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FIT4ME41 7/9/2014 8:10AM


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FIT4ME41 7/9/2014 8:09AM


Comment edited on: 7/9/2014 8:09:57 AM

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GODZDESIGN95 7/2/2014 6:48AM

    added it to favs.

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BABYBARNEY 6/17/2014 6:53AM

    trail mix & tortilla chips were my downfall last weekend...results a weight gain in my WI...perfectly timed for me to read...

Thank you,

Sandi emoticon

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BRADMILL2922 6/17/2014 2:10AM

    Always a hard thing to deal with. Some great info here!

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SUECHRIS50 6/11/2014 4:55PM

    I learned early on that if I don't bring trigger foods home,I cant eat them!

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NEWTINK 6/9/2014 6:03AM


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DJ4HEALTH 6/9/2014 1:48AM

    Great info on what signs to look for

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ZELDA13 6/8/2014 11:50PM

    Great info. Good ideas on how to better handle those binges.

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SEEINGCLEARLY53 6/8/2014 10:42PM

    mmhmmmm guess what I am!

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DAWNDMOORE40 6/8/2014 9:58PM

    emoticon for sharing this article! It is great advice for all of us! Binging is never a good thing. We must remind ourselves that it's ok to not restrict ourselves from the things we like, but we must have some self-control too. I know that I have people around me that binge and it's heartbreaking, but all you can do is be there for them and help support them. You can never control another human being, and trying to control the situation just makes it worse. Thanks for sharing this with us! emoticon emoticon

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SUSSYSUE 6/8/2014 9:14PM

    Great topic and info.

Thanks for sharing

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TRAVELGRRL 6/8/2014 7:48PM

    What a great blog! You are speaking from the voic ie of experience. It is appreciated.

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GRANDMABABA 6/8/2014 7:28PM

    Wise as always. Continued success to you!

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LIZ0515 6/8/2014 7:08PM

    This reminds me of a conversation I just had with my husband about ice cream. lol!
He asked why do we never have ice cream in the house anymore and I explained that if we want the kids to have a treat, we will go to the parlor and have some. That way, I can only have it a couple times a month instead of tempting to eat it late after the kids go to bed.

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WALNUTT1961 6/8/2014 5:31PM

    Great info.!

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MRSRIGS1 6/8/2014 4:56PM

    emoticon for sharing!

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DAGNY99 6/8/2014 2:24PM

    I do alot of those techniques. I don't think I binge though, I allow myself to eat when I am hungry and stop before I am too full.
We almost never buy alot of ice cream. I tend to order it when at a restaurant. I figure I can eat there and then I won't eat an entire box, right? I have found little boxes of ice cream, just get one of those or 2 instead of the larger boxes.
I almost never eat chips. Usually if I go to subway I will get a sub and one of the small bags of lay's chips.
Almost never eat french fries, unless again at a restaurant and with my mom and we split them.
I am surprised that I have had a box of girl scout cookies in the freezer since February, just opened them a week ago actually. I find I can eat 1 or 2 and walk away.
Again, I really don't think I have a binging problem. I just don't know what my problem is...

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SUPERSYLPH 6/8/2014 2:14PM

    Thank you for that!!!

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JILLAJ 6/8/2014 1:07PM

    Sounds iike you have a strategy to cope with the binges. that's great!!!!

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BIGDOG18 6/8/2014 11:05AM


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NHEMBERGER 6/8/2014 10:41AM

    Thanks for sharing!

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MOODYKEYS 6/8/2014 8:40AM

    lot of great information. thanks for posting this.

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CARRIELYN56 6/8/2014 6:36AM


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LISAN0415 6/8/2014 4:35AM

    I agree, I have also heard these called "Tigger foods" Foods that trigger you to over eat.

For me, Trigger foods are Tortilla chips, and pizza.

I have learned about myself, that I need to keep those foods out of my house, and not order those foods at a restaurant.

For me, I am better off not evene having a small amount of those foods, because I want more and more, and they are high calorie and high fat, and not very filling.

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BLONDEMUSE1970 6/8/2014 12:38AM

    I am working on stopping my binge problem. It usually happens in the late evening, so I have stopped eating after 7 when I am at home. Not sure if I will ever get this weight off. I"m trying but continue to fail.


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CICELY360 6/7/2014 11:00PM

  good blog

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ROXYCARIN 6/7/2014 9:52PM


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    Excellent post

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HIMELISSA2007 6/7/2014 3:55PM

    This is good information. Im glad you posted this. I unfortunately, binge at times but it is getting better and less frequent that it used to be. Now I am eating more often so I dont get hungry. Then eating healthier foods in larger portions rather than unhealthy items in large quantity. I try not to skip meals which is sure to be a disaster if I do so. so, thank you for the definition. I have you as a friend on my sparkpage so Im glad I have such a good example to follow.

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HEALTH4MICHELLE 6/7/2014 11:19AM

    Great advice! Thank you!!

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2BDYNAMIC 6/7/2014 11:13AM

    emoticon once again on a very fine blog that got a Popular blog featured .......... emoticon It really is excellent advice ......... emoticon

Comment edited on: 6/8/2014 8:10:05 PM

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YVETTEB57 6/7/2014 10:59AM

    I really enjoyed reading this. Very helpful. I wish my daughter could read it...

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DUSTYPRAIRIE 6/7/2014 10:17AM

    Another wonderful blog!

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ONTHEPATH2 6/7/2014 10:15AM

    I try to restrict my binge foods to restaurants or at events where I am with friends and wouldn't want to sit with a huge plate of food. I love the single serving bag of chips idea! Geez, who woulda thought to buy a single serving size bag? Thanks for sharing what works for you! I am sure I will be using some of those ideas! Have a great weekend!!!

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FOUNDER3 6/7/2014 8:47AM

    I fit the definition to a T. Pretty much ALL of the symptoms.

I am glad to hear the ways that you avoid the binge, because I have used a lot of those myself.

I went for pretty much 3 1/2 years when I did not binge very much or very often.

Have had a few years of painful physical issues, and pretty much went right back to the old bad habits.

Thank you for reminding me that I too can keep them at a minimum and at bay.

I am much better with only a small amount of pain left, and I am being able to be so much more active, that I am having less problems, but still need to work on better habits again, and better stratagies.

I am slowly improving in my behavior, but it is encouraging to hear from someone who is having good success.

Thanks for the ideas and the definition.

Congrats on doing so very well.


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PENOWOK 6/7/2014 8:12AM

    you always have he best advice!

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CARRIELYN56 6/7/2014 7:34AM

    Thanks for sharing, good advice.

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BIGDOG18 6/7/2014 7:18AM


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GRANJERRY1 6/7/2014 3:53AM

    that's some tips worth following.... will share this with my grand children who are desperately trying to knock of the kilos

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CORNERKICK 6/7/2014 2:49AM


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BLUEJEAN99 6/7/2014 1:57AM


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JSEATTLE 6/6/2014 11:30PM

  Your perceptions are so darn accurate! Thank you for doing the heavy lifting for me and for others. Great list, it rings true!

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LIVELYGIRL2 6/6/2014 11:19PM

  Your getting wiser and stronger! emoticon emoticon

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MAYBER 6/6/2014 11:09PM

    emoticon for sharing your thoughts on binge eating
very emoticon one day at a time

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MERRYMERRY6 6/6/2014 10:26PM


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