Q. For like the last four or five months my eating habits have been all over the place. I go through periods of time where I will restrict my calories and other times when I just can't stop eating. I know that part (or all) of the reason I binge eat is because of stress, boredom, or because I have been restricting my food to the point where I am so hungry I start eating uncontrollably. The problem is I can't seem to help myself and don't know how to stop binge eating. What can I do?
A. First of all, don't beat yourself up about it. Everyone has a binge every once in a while, but you can do a lot to prevent it.
I'd suggest eating 5 or 6 small meals a day (about 300 calories each). This is eating every few hours so you know you never have to wait long for your next meal. Make them healthy and filling. There's many resources online and in cookbooks for making tasty small meals. Drink water + tea or coffee the majority of the time, not pop or milk. This may feel weird for the first few days, but after a while your stomach will understand and as long as you plan ahead, it is a great diet to maintain. It's how I lost 10 lbs the healthy way.
Also, write down everything you eat (everything!). When you feel like snacking/binging, look at your food journal and think - should I eat anything more right now?
At night time, brush your teeth not long after your last meal (or cup of tea). When your teeth are clean and fresh you won't want to eat. I find this helpful because when I snack badly it tends to be at night. I also try to remember how I will feel the next morning when I step on the scale and think "wow, I wasn't even hungry and now I have to work that much harder to get rid of my boredom eating".
Good luck!
I'd suggest eating 5 or 6 small meals a day (about 300 calories each). This is eating every few hours so you know you never have to wait long for your next meal. Make them healthy and filling. There's many resources online and in cookbooks for making tasty small meals. Drink water + tea or coffee the majority of the time, not pop or milk. This may feel weird for the first few days, but after a while your stomach will understand and as long as you plan ahead, it is a great diet to maintain. It's how I lost 10 lbs the healthy way.
Also, write down everything you eat (everything!). When you feel like snacking/binging, look at your food journal and think - should I eat anything more right now?
At night time, brush your teeth not long after your last meal (or cup of tea). When your teeth are clean and fresh you won't want to eat. I find this helpful because when I snack badly it tends to be at night. I also try to remember how I will feel the next morning when I step on the scale and think "wow, I wasn't even hungry and now I have to work that much harder to get rid of my boredom eating".
Good luck!
How can i stop my night time binge eating?
Q. A typical day for me goes like this : I don't eat at all during the day. No breakfast lunch or dinner. Then around 10pm ill binge. Ill eat four or five meals in one sitting. I consume over 2000 calories during a binge, then the next day I don't eat because I feel so disgusting from the other night, and reapet the cycle. I honestly can't control this. Is there anyway I can break this cycle? I'm gaining a bit of weight from it and I'm desperate to stop
A. All habits take a little time (2-3 weeks) to develop and become a part of our every day lives. Start new habits that include eating proper sized portions earlier in the day.
Your current habit took time to develop you weren't born binge eating right.
With practice your habit of binge eating at night will transition to eating properly throughout the day.
If you get the urge to eat at night you'll need to find something to take your mind off of it. I will usually go for a walk, jog, exercise, read a book or anything else that requires using my hands, because watching TV leaves your hands free to cram into a bag of chips you know what I'm saying?
If I decide to exercise (35-45 minutes minimum) I'll always drink a small whey based protein shake after wards (20-25 grams of protein max) then take a warm shower and go straight to bed.
Ingesting a small amount of protein immediately following exercise will keep your body burning additional stored fat and preserve muscle for a leaner body.
Practice makes perfect and the sooner you start the sooner you'll change your habits.
Start today!
Everything in moderation...Everything!
One poster wrote eat a big healthy breakfast.
Big and healthy do not go hand in hand...Everything in moderation.
Your current habit took time to develop you weren't born binge eating right.
With practice your habit of binge eating at night will transition to eating properly throughout the day.
If you get the urge to eat at night you'll need to find something to take your mind off of it. I will usually go for a walk, jog, exercise, read a book or anything else that requires using my hands, because watching TV leaves your hands free to cram into a bag of chips you know what I'm saying?
If I decide to exercise (35-45 minutes minimum) I'll always drink a small whey based protein shake after wards (20-25 grams of protein max) then take a warm shower and go straight to bed.
Ingesting a small amount of protein immediately following exercise will keep your body burning additional stored fat and preserve muscle for a leaner body.
Practice makes perfect and the sooner you start the sooner you'll change your habits.
Start today!
Everything in moderation...Everything!
One poster wrote eat a big healthy breakfast.
Big and healthy do not go hand in hand...Everything in moderation.
how do you fix your diet after binge eating the night before?
Q. i usually don't binge eat, but last night i did, and now i am scared its going to show up all over. i have been trying to diet but i am always hungry, how can you control your hunger?? hoodia doesn't work for me. is there anything i can do today to make up for eating so much yesterday?? i try to exercise most every day
A. you just have to move on. if you obsess about the binge eating from last night and continue to worry about it you are going to stress yourself out which isn't worth it.
just get back to eating right.
i am constantly hungry too so it's somewhat of a struggle to keep my weight the same. the ONLY thing that works for me is to eat a lot of small portions thruout the day. usually for breakfast i will eat a bowl of cereal or oat meal and then a sandwich, bowl of soup or a lean cuisine for lunch then i snack for the rest of the day on apples, oranges, dry cereal, yogurt and soy beans. i just calculate my calories out for the day and make sure that i don't exceed that in my daily snacking. also i drink lots of water, atleast 60 oz a day.
just get back to eating right.
i am constantly hungry too so it's somewhat of a struggle to keep my weight the same. the ONLY thing that works for me is to eat a lot of small portions thruout the day. usually for breakfast i will eat a bowl of cereal or oat meal and then a sandwich, bowl of soup or a lean cuisine for lunch then i snack for the rest of the day on apples, oranges, dry cereal, yogurt and soy beans. i just calculate my calories out for the day and make sure that i don't exceed that in my daily snacking. also i drink lots of water, atleast 60 oz a day.
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