I recently had a big breakthrough. I ate a substantial meal with protein and carbs. When I finished, I realized that I had little physical desire to binge because my tummy was full!
It sounds so basic, but it truly was a breakthrough for me. I had been keeping my calories low so that I could still fit in lots of junky treats into my daily calorie plan, thinking that allowing myself lots of treats would keep me from bingeing. Also, I had been keeping my calorie plan low because I was trying to lose those last few vanity pounds. But I discovered that when I eat at maintenance calories and use a lot of my calories for large, balanced meals (protein, carbs, veggies, and fats), I have little physical desire to binge afterwards! Now, the mental part of me still wants to binge, but if there is no physical desire to binge, it makes it a LOT easier to resist the mental desire!
I also learned that my body needs carbs with my veggies and protein to feel satisfied between meals. I always thought that veggies and protein were the best way to keep myself full and satiated between meals, but I discovered that by adding even just a half slice of reduced calorie bread, it does wonders to keep me physically satiated (vs. just the veggies and protein).
I hope this helps someone! It sounds basic, but I truly didn't realize this before!
My new plan: don't try to lose weight (I'm within about 4 pounds of goal anyway) and use my calories for large, well-balanced meals!
I encourage you to experiment with your foods and macros. I always assumed that one style of eating was best for me, but I discovered that, by experimenting, a different style of eating works better. Best wishes for a binge-free day and week, everyone!
Learning breakthrough: if I eat enough, I don't feel the urge to binge!
