When the first thought of disgust comes to mind, THROW THAT JUNK FOOD AWAY!
I did this yesterday, and it worked brilliantly. I had 2 cookies, and then looked at the rest of it, and trashed it faster than I could rationalize eating the rest. Waste of money, but I'd rather it be in the trash than on my thighs!
Not having the food is the first step. I dont even walk down the crap food isle because i'm too weak to resist. always have something to satisfy your cravings that isnt too bad though, I keep frozen yogurt in the small container for my sweet tooth, rice crisps for my salt fix, and things like yogurt and 1% milk is a great way to fill you up quick so you dont think your hungry. drinking a big glass of milk (which really isnt that bad if its low fat) will fill you up and make it to where even if you wanted to eat more theres no room. milk also lasts longer than water and gives protein which sooths hunger.
It goes up and down in cycles. I tell myself-it is only a craving...it is just a feeling, and it really IS. At the bookstore the other day, I saw a child who kept on screaming and the mother going "Please Please please if you love me, be quiet" and I thought-"wow that is how I speak to my body" because I beg my body not to crave and binge. But its like...even if I have the craving, why should I indulge it? I try to treat it like a bratty child and do not give in or beg, because I AM in control, it is my body. I just sit and let the cravings pass (generally) and even if they do not go away, I'm good because well, I at least I get to just surf the internet.
I do not indulge in a lot of temptations in my life, such as spending thousands on clothes and bags, so I should act like an adult in this aspect too. I also think about what happens AFTER. I ask myself-Why do I want to eat this? and my answer is "to feel satisfied and relieved! because it is there and tasty!" then I ask myself "Why do I want to binge on this tasty food" and my response is "because it will make me happy!" and then I think about how it REALLY makes me feel, vs the actual thrill when I eat normally.
I also think "But I can't imagine depriving myself of this food!!!" and then I react with "But I went for over 20 years never having tasted this food before, it is not a necessary nutrient - esp not Nutella and I have had over a lifetime's worth.
I think about the people who have overcome drug/smoking addictions, and how much stronger they are than my food cravings, so if my father can quit cigs, I can quit eating a whole loaf of bread in 1 sitting.
That and because I started off strict, my idea of full is now a lot better. My binges are smaller, so they are not 5000 cals and ruining whatever weight loss I achieved (I think....) I get stuffed a lot more early. It doesn't mean that I not go off track, but its scaled down.
the last two weekends I have been online ready to order a pizza (it's been easy to not bring the bad food into my home, but weekend nights the idea that pizza is a click away has been on my mind). Last week was hard, like an addict, wanted to hit that "order now" button. I said "no" out loud, clicked off the tab. This week was going to call a place that doesn't have online ordering, had the number halfway dialed, told myself "no, tomorrow if I still want it". Dang, have a little better understanding of the "one day at a time" in t 12 step programs!
I've used a lot of the tips here. Also, late at night is kind of a dangerous time for me, so if I feel a binge mood coming on, I'll just say to myself, "Okay. There's no reason for this. Just go to bed and forget about it."
But it takes a HUGE amount of willpower to just get the thought of my head.
Another thing that works, if I'm at home, is distractions. I'll just start up a really addicting game or watch part of a series on YouTube and, if I'm lucky, I completely forget about the food.
The number one solution for me is hanging out with friends. I have fun and don't feel bored (boredom is one of my triggers), so I don't feel the need to binge.
I made a list of "red light" foods that I know will trigger a massive binge, and try to avoid them at all costs. (there are some weird things on there) For me, allowing myself to snack on fruit (when it's a sugar food that I'm really fighting the urge to binge on) or veggies (if it's crunchy/salt) really helps--those are safe foods for me.
I'm not yet at the point in my recovery where I can resist all urges and just exert willpower to prevent a binge (I'm not sure I will ever be there, but I'm working on it). So my solution has been to learn how to *stop* a binge in progress, and to try and divert pre-binge to a safer food that will do less damage to my body than a family size bag of doritos or 12 crunchy granola bars.
There is also one very safe friend that I can call when I am in a bad place--she is a recovering binger, so I feel like she gets me, and we can talk each other through the worst in a way that even our partners aren't able to because they just don't *know* what it is like.
I just discovered a really good one that got me through my room mates shopping issues. (Ice cream and cup cakes GALORE)
When we were in the store, I realized there was Extra Sugar Free Gum in SO many flavors. I LOVE strawberry short cake and Key Lime PIE! They had that in a flavor with virtually no calories. I bought the gum.
Now, when I get a craving or work my way into the kitchen and stare at the desserts my room mate bought, I just pop a stick of DELICIOUS gum in my mouth and don't even feel like I need it. Sometimes, I'll snack on ice chips from the freezer as well. It's been really helpful. It's like nicotine gum, only it's dessert gum. =D
I read a good book. I have a list of books I have been meaning to read and I also own whatever is on my book list. If I feel a binge coming on, then I will pick up my current book and read. As of right now, I am currently reading Mr. Maybe by Jane Green......Or I will put on my Dance Central game and burn some calories.
I keep on hand a bag of puffed rice cereal that's 50 cals a cup. If all my tricks to stop a binge fail to work, I have 2 cups of puffed rice with half a cup of 1% milk and some Splenda. It gives me lots to eat, tastes sweet and fulfills that need to eat something.
It's not great but it's better than eating something really high-cal. And since carbs are included in my healthy eating plan, it doesn't de-rail that. It will be my "binge food" for life, and in fact, eaten dry, it's my popcorn substitute when watching a movie.
When we were in the store, I realized there was Extra Sugar Free Gum in SO many flavors. I LOVE strawberry short cake and Key Lime PIE! They had that in a flavor with virtually no calories. I bought the gum.
Now, when I get a craving or work my way into the kitchen and stare at the desserts my room mate bought, I just pop a stick of DELICIOUS gum in my mouth and don't even feel like I need it.
These dessert gums are so great! They are only 5 calories a piece and my favorite is the mint chocolate chip ice cream (my favorite ice cream since I was a kid). And I completely agree, if I feel like my sweet tooth is trying to take control - I just chew on a piece of this gum and it goes away. The gum is so tasty. :3
Since my binging was normally at night, I have been going to sleep earlier in the night. If I can't sleep, I try to distract myself with surfing the internet, going for a walk or writing. ANYTHING to keep my mind off of eating.
I also brush my teeth, or do another activity. Sometimes I'll make myself do something unpleasant...ie, clean the bathroom -- in hopes that I'll start associating those cravings with something disagreeable. Hasn't worked really, but my teeth, bathroom and floors are sparkling
