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10 Ways to Stop Binge Eating in Its Tracks

How to Prevent a Binge and Regain Control

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  • Its tough to come back from a binge.
  • I agree that for some, binging is tantamount to "food therapy" (like "shopping therapy"), something I know I've done in the past. As the article stated, remaining "present" during a meal is very important, I slow down and ensure I'm not only nourishing my body but savoring the items I love. "Small amounts of sweets or high starchy foods over time are more likely to keep those cravings at bay and help prevent the cycle of binge eating and guilt." I'm no longer practicing abstinence with sweets but rather, getting high-quality items which satisfy those cravings and eating them in moderation. Current love: Enlightened Sea Salt Caramel ice cream bars - 1.5 g of fat, 5 g of sugar. Portioned appropriately so I don't need to worry about weighing/measuring and rich!
  • This article doesn't really deal with either the emotional (compulsive) component of some binges (which it does acknowledge halfway down on page 2, finally, or #7 on page 3...or as a footnote before the references at the bottom of page 3) NOR do some of the 'after a binge' suggestions (smaller bowls??) really relate to the 'AFTER' part in the title.

    There *are* some post-binge tips, but this article was written-2011-before Binge Eating Disorder was as accepted a condition as it is, 6 years later, even though it is acknowledged, obliquely, in that note.
  • Keeping things balanced is the key. I have trigger foods that I absolutely must stay away from because they pull me off track when I touch them or try to sample them in moderation.
  • SKIRUNNER1
    After I've overindulged on sugery stuff and I continue to feel the pull, I eat a massive amount of veggies until my body has rebalanced. Contrary to one of the comments, I think that 'binging' is NOT an emotional issue only; I think that when we don't feed our bodies correctly as far as balanced nutrition, we are more likely to have cravings.
  • Now that I'm on a low carb diet (I still get to eat fruits), my hunger has reduced. That won't help emotionally induced binging, but it's helped me.
  • Hard as it may be to avoid a binge, it's easier than bouncing back. I always recite that to myself when the urge hits.
  • Great information.
  • Lots of good pointers..sometimes I learn lots more from the comments..the article opens up a line of conversation that is beneficial..we are all different and we need to find the key that opens the door. Spark is a great tool and love to hear the sucesses.
  • PLCHAPPELL
    This is something that most people battlING weight have an issue with from time to time.
  • I agree with m6ahy, having I os something I am addicted to, like chips, is too much.
  • "NEVER eat directly from the whole carton, bag or box." that one!
  • ETHELMERZ
    Binge eating is a mental issue. Some can control it for days, weeks or months or years, But it will come back to grab you at some point, even with a doctor's help.....the experts don't really know how to cure it. These tips might help some people some of the time, so pay heed to them. But don't be surprised when the desire to overeat hits you.... It's not a cute little habit you have. It's a chronic health disorder.....
  • I don't think (?) I have the binge disorder, but binging does happen for me. I can even portion out -- say a box or crackers -- and then end up eating more than the 1 portion when struggling -- for me it is emotional. But, the portioning out does help b/c I can count it in nut tracker. Ice cream would be hard for me to portion - sometimes I get a family member to get my portion in that case, but then there is whatever is left over -- sometimes I can plan, sometimes not -- hot food issue. I think having perfectionist issues is the main cause of my own problems as well - and I try to deal with that - giving myself grace/kindness when I mess up.

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