How do I stop binge eating when dieting?
I'd really like to lose a stone and a half and everytime I try to diet, ie. eating 3 meals a day and snacking on fruit, the good work lasts for about 2 weeks and then I end up bingeing on chocolate and other baddies. Is there anyway to end this pattern, because it's soul destroying!
Its all mental. I found an article I think may help. Enjoy
Are you a 'look-and-lose' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight?
Do you look at yourself and say, "I'm fat", or "My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those 'perfect' human specimens we see every single day on TV, in magazines and in the newspapers.
Often we talk to ourself and make excuses, "It's my genes", "I'm much too busy to get fit", "I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be.
If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how. >
For many people, the quest of finding the holy grail of dieting may become a substitute for actually making changes required to take the ill health out of your current diet. I know this was me. It wasn't until I stopped and took stock of the way I thought about myself, my body and what it was I was trying to achieve that I realised, it wasn't a particular diet I needed. Rather, I needed a new way of thinking.
The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.
But most important of all, you need a regular mental workout to keep your self-image in shape.
Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.
So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.
Exercise One - Self Examination
Start by compiling a list of all those negative thoughts your have about yourself…I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged….these are things that you will admit to yourself but they most certainly don't have to control your life.
Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.
Then, take your 'negatives' list and turn it into your 'potentials' list. You do this by creating a positive self-image to every 'negative' you listed. Instead of "I can't succeed", write a counter belief, "I will succeed".
Ceremonially throw out the 'negatives' list - you are saying goodbye forever! Burn them, trash them, destroy them….they are no longer going to be a part of your thinking about yourself.
Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.
Exercise Two: You Can Be What You Want to Be
Now that you have your list of potentials… run your own visualisation stories so that you can 'see' yourself in a new light. For example, if your list of potential includes "I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.
Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.
Exercise Three: Keep a Journal of Your Daily Successes
Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and 'failures'. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day.
Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress
Don't listen to the criticism…not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.
Exercise Five: Forget About The Past
The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past….the challenge is to take charge of our thinking so that we think in the same time zone in which we live!
For example we may be tempted to think about yesterday's failures…"If only I hadn't eaten second helpings", "If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.
Yesterday is over, today is where you live….make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY.
Exercise Six: Resolve to Change Today
Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all…'tomorrow NEVER comes!'
There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.
Exercise Seven: Write a Plan For your Life
This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.
Exercise Eight: Carry Affirmation Cards About Yourself
This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be:
I can achieve anything that I put my mind to.
I will be satisfied with single helpings.
Try it, you have absolutely nothing to lose and everything to gain!
Exercise Nine: Change Your Eating Habits
Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.
By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be!
So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!
How do i stop binge eating???
I'm 12 years old, 5 feet tall, and weigh about 125 lbs. I don't look fat but i dont look skinny either. I'm very worried about my health and I don't want to grow up being overweight. Throughout the school year i was only eating a small breakfast, a sandwich and a granola bar for lunch, a small snack at home, and dinner(and sometimes dessert.) I lost about 5 are so lbs throughout the year and i felt very happy and proud of myself. Now that it is summer, though, i have been eating more and exercising less. I have been hungry after evry 30 mins and never quite full. I have been snacking a lot(not on bad foods but on 100 calorie packs and stuff) and I gained a few lbs. I already got my "friend" and all that, so I don't Know why this is happening to me now. I am going to be 13 in september and i really want to lose a lb before then just to feel better about myself. Please help! So how do I stop binge eating and control my hunger? No rude comments please. Thank You! =)
I had a friend in high school who was really worried about her weight and her health. She ended up getting very ill and needing counseling. I highly recommend talking to your school counselor or your doctor. Your doctor could especially help make sure you're eating enough and not too much. It's not often patients go in to the doctor and ask their opinion about what they should eat and how much is healthy. Once he or she is no longer shocked that someone actually cares that they know a lot of healthy ways to eat, you'll get a lot of really good advice.
I did this last year after I was trying to lose weight (I'd had a baby). His jaw dropped when I asked my ideal weight so I can have that as my goal. But he ended up helping me a lot.
Good luck!
How to Stop Eating? 7 Tips to Stop Overeating - Part 2
Visit http://StopEatingStartLiving.info for more tips on how to stop eating and get your eating under control.
Can’t stop eating? These tips will help you get your eating under control.
These tips should be relevant whether you are trying to lose weight, or have been dealing with emotional eating, binge eating, of just overeating.
If you have gone from one diet to the next trying to lose weight without any luck, then maybe you shouldn’t worry about the weight, rather you need to focus on your eating habits.
Visit http://StopEatingStartLiving.info for more tips on how to stop eating, and get your eating under control.
Duration : 0:5:44
How to stop binge eating out of sheer boredom?
Im really fat, and its ALL from boredom eating, its getting too out of hand and i really need to stop it. Please help its really ruining my life.!!! Ive been fat forever, please any advice, i would like to be skinny at some point in my life before im 25.
I find that you can still snack from time to time, but make sure it doesn't take over your life. When you do snack make sure it's healthy. Find a healthy food (fruit or vegetable) that you really like. For me it's carrots! I have learned to love them, and am addicted. When I want to snack, I snack. I grab like 4 handfuls of carrots and eat away.
IF you are trying to loose weight do it healthy. Try to boost your metabolism by eating six small meals a day and eats lots of fiber, protein (nuts), lean meats, and lots of fruits and vegetables. Try to cut back on junk food.
#1 suggestion: RUNNING! I know most people dread it and hate it, I did too when I first started. The first two weeks were bad, I was sore, and tired and it was hard. Over time I built up to it and now I'm addicted! Just start out easy, walking a mile, jogging a mile, running a mile, then 2, then 3. Before you know it you'll be running 6-8 miles a day, and the pounds will just shed off without you knowing it. Also exersice helps to prevent you from getting cravings and hungry all the time. When you run you want to be healthy and you'll subconciously start eating healthier and less. When your bored instead of reaching for the bag of chips, lace up your tennis shoes and go for a jog…your body will thank you forever!
How can I stop binge eating?
I recently lost about 25 lbs, but for the past couple of weeks, I keep binge eating every single day and gained 5 lbs. I always frickin' eat, and I can't stop myself at all. I never feel full enough to stop. What can I do? If I keep going at this rate, I'll gain back everything I lost and then some. I hate myself for it. It's like I have split personalities. Half of me hates me for eating, the other half loves food too much to stop.
probably because you lost in in an unhealthy way and now ure body is starving for food.
Follow this plan:
1. Awareness of what you eat by keeping a diet journal to see where ure going wrong
2. best cardio is running in terms of weight loss…you should be doing cardio minimum 4 times a week 30min.-1 hr. weight loss heart rate range is one where you can carry on a conversation w/o a big struggle.
3. resistance program to help firm muscles and give a pretty tone (u cant spot-reduce- weight training results per individual body part will only be visible after the fat layer is off from the cardio)
4. 3 meals/2snacks per day
high fiber/ high protein helps keep you full, eat low carb unless its good complex carb. like salad and fruit and whole-grain bread. Bottom line: eat the natural foods our ancestors ate, no processed junk. Also when you eat this way you dont need to obsess over counting calories- so many better things to occupy your time with! like reading! good mind will take you farther in life than a nice body 
5. Americans in general want things QUICK and easy, we are impatient- you must be patient in terms of your results and never give up. Additionally, this is a LIFESTYLE change for LIFE. there are no get-thin quick schemes. if u abuse your body u will ruin your metabolism and in the future u will gain weight much easier than today.
6. weigh yourself once a week, never more than that but get all measurements- waist circumference, body fat %, muscle %, water % b/c u could be gaining muscle which weighs more than fat and be like- why the heck wont i lose weight! and then binge on donuts no no no! and reward yourself when you make progress! make it fun or else you'll quit eventually.
7. drink min. 2 liters of water per day and whenever you're stressed- DEEP BREATHS rather than reaching for food.
You can do it! good luck and never give up!
weight loss cosequences of binge eating how to stop a binge
Watch this if you are about to binge eat.. Let me know if this helps prevent a binge for you.. It did for me!
Duration : 0:5:0
My Binge Eating Story - How to Stop Binge Eating
Visit http://howtostopeating.com for tips on how to stop binge eating and to check out my binge eating support forum.
Binge eating is when you overeat, or eat too much in short periods of times. Binge eating is characterized by eating in private, hiding your foods. Many binge eaters consume normal portions of food in public, however in private they often overeat.
Binge eating is often a result of dieting. When one diets to lose weight they often restrict their junk food consumption. This leads them to experiencing out of control cravings for those junk foods. So they’ll start eating a junk food but feel like they can’t stop eating it. For example they’ll plan on having one cookie, yet wont be able to stop at one, and will eat 10 cookies.
Visit http://howtostopeating.com to learn how to stop eating too much.
If you cant stop eating junk foods it’s often because you have kept them out of your diet in the first place. Of if you eat too much junk foods it’s because at some point you didn’t allow yourself to have any.
Another form of binge eating is emotional eating. Emotional eating is when you eat comfort foods to soothe tough or negative emotions. Notice how you eat too much on days you are stressed out? To stop binge eating sometimes you need to first stop emotional eating.
Binge eating is a form of compulsive overeating. To overcome overeating one needs to first become aware of why they are eating in the first place. Do you eat because you are physically hungry or are you engaging in emotional eating? Are you trying to use food to comfort yourself?
Overcoming binging or overcoming binge eating disorder isn’t easy. It’s a challenge. Often binge eating ends up becoming a nasty habit, and just like any bad habit, it takes time to correct it.
Some argue that binge eating disorder isn’t really a disorder since it’s not any different from drinking too much alcohol or say even a bad gambling habit. It’s just a food addiction.
To stop binging you need to become aware of …
Duration : 0:6:54
Alcohol and Binge Eating
I needed a couple of days to relax after my vacation, so thatâ??s why I havenâ??t blogged. Â Itâ??s funny - We go on vacation to relax and have fun and then when we return, we need a vacation from our vacation. Â Ha, ha. Not sure if youâ??ve ever wondered about the topics that I choose to blog about - where they come from, etc., but lately, Iâ??ve found my â??inspirationâ?? from the emails that you write me. Â Itâ??s nice to be able to help a few people with the same question all at once. The latest, most popul
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Is it possible to stop binge eating?
I have been binge eating for several years it started following a traumatic event…I am overweight now of course, not terribly, but I eat ungodly amounts of food. All I have to do to lose the weight is not eat constantly. Are there any EXbinge eaters out there? Anyone who has stopped the cycle for longer than say three years? And how did you do it? And thin people, people who have been thin for years, how do YOU eat?
Ooooh. Tough one.
I can give you some hints on what has diminished this in the past for me.
When I feel like binging, do free writing (unstructured, whatever comes into mind) about my feelings.
Tell myself I can have the food if I just wait an hour and still want it.
Don't carry money to buy junk food with.
exercise helped a lot in the past because the endorphins started boosting me up.
Medications for depression. Working with a therapist to figure out what my main triggers are. With me it is boredom, loneliness, and anxiety.
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