Binge eating cycle
I’ve unfortunately fallen into the vicious cycle of binge eating, how to start a healthy relationship with food?
@puggito
It can be difficult to break free from the cycle of binge-eating, but it's important to remember that you're not alone and that it's possible to build a healthier relationship with food. Seeking help from a therapist can be a valuable step in healing. They can provide you with the tools and support you need to overcome challenges and make positive changes. Here are a few tips that also might help:
Be gentle with yourself: Remember that progress is not linear and that it's okay to make mistakes.
Find alternative coping mechanisms: Binge eating is often a way to cope with stress, anxiety, or other emotions. Try to find other ways to deal with these feelings, such as exercising, journaling, or speaking to a trusted friend or therapist.
Focus on the present moment: Instead of dwelling on past binge episodes or worrying about the future, try to stay focused on the present and what you can do to take care of yourself right now.
Build a supportive network: Surround yourself with people who support your efforts to build a healthier relationship with food and who can offer encouragement.
Remember that everyone's journey is unique, and what works for one person may not work for another. Take it one day at a time, and don't hesitate to reach out for support when you need it ❤️
I find it helpful to try and eat slower, and also to keep gum and floss handy so I can keep my mouth busy. Sometimes I find it helpful to use mouthwash or brush my teeth and it makes me less tempted to eat more after being full. These are just some things I found helpful, I hope that maybe some of these are helpful for you too.
@puggito
Sorry to hear that, why would you want to overeat? It’s because you’re usually under too much pressure or in a bad mood. I think the most important thing now is to soothe your emotions and try to do something that makes you happy every day. I think this can help you eat healthy as soon as possible.
@puggito
I used to binge all the time. Every
time, it was due to an "all or nothing" mentality. I would always be in
a dieting mindset, restricting myself from "bad" foods. The moment I took a bite of
something that wasn't part of my diet plan, I thought, "I already messed up for today, might as well go crazy. I can start dieting again
tomorrow, but might as well stuff myself when I can." And then, I'd
literally overeat.
You need to realize that you can eat food you want that's off your diet plan, ANY TIME YOU WANT. There's absolutely no need to binge because you can always stop and eat something tomorrow. For example, if I craved carrot cake, I might have a slice one day and still fit it into my daily calorie limit. If I suddenly wanted ice cream after eating the cake, I will let myself have a cup of ice cream the next day.
Overall, you need to realize that there's no such thing as a "good" or "bad" food - only good or bad quantities. Eating something "unhealthy" one day isn't going to ruin your diet. Someone just doesn't suddenly become obese after eating a Snickers bar one day. People get fat after YEARS of physical inactivity and poor dietary choices that occur on a daily basis. As long as you're making a conscious effort to eat nutritious food on a regular basis, you should be on the right track.
@puggito
Binge-eating can be caused by underlying emotional issues. Sometimes, individuals engage in binge-eating to suppress specific emotions, and overeating can provide temporary relief from distressing thoughts due to its sedative effects. Have you considered seeking professional help?
@puggito
Food is something to be enjoyed, something we cherish, and something keep us healthy. Sometimes, for certain reasons, we don’t want to eat, and then from not eating we form bad habits like binging. Once these habits are created it’s quite difficult to stop the cycle. However, building a healthy relationship with food, acknowledging you may need help, taking that extra step to get help, and keeping in mind that you’re not alone is very important.
Eating slower, using smaller portions / plates, drinking plenty of water, and in general trying to stay full and sort of tricking your mind into thinking you’re hungry can be helpful, because your mind makes you think you want food even when you’re not hungry.
I hope that this helps because you're not alone, and can do this. Take it one slow step at a time, set realistic goals, and don't let it control your life!
