I need help!!!!

Ok, so I know this is an old topic but I really need some advice.  I've read several entries on binging and how it is affecting lives and the need to control it to maintain.  So that is what I'm asking, how do you overcome binging and become successful at maintaining?  I've tried everything I know and yet again tonight I had a major binge.  I know 2 major triggers for me is stress and being tired (ie exhausted), and it seems like I can't control myself around anything sweet.  For instance today I did really well watching what I ate, even preparing for my nieces birthday party.  Then I did well through dinner, but as soon as cake and brownies are in the picture I lose control.  We're talking several cup cakes, several brownies, cookies, and then an extra helping of lasagna...to the point of feeling sick and bloated and wishing I could turn back the clock and not do it.  Please, I need advice and stratagies.

The only thing you can do is resist the urge to binge. Just tell yourself bingeing = weight gain.

I agree with DM84. Ultimately it comes down to just not doing it.  No will power?? Of course you have will power.  If the consequence for binging was getting one finger chopped off, how many fingers would you lose before you mustered up the will power? Right now hubbie is awaiting treatment for gall stones, and has to avoid fat. Two nights ago he splashed some whole milk on grapenuts for a snack, and he had the worst attack to date, on a 1 to 10 pain scale, he said a 9, was up to 3 a.m.... finally back to normal today. And yes, his weight is plummeting.  If the consequence is great enough, you realize you have the will power for just about anything. The will power is already there, you just have to use it.

If you are binging on carbs, then the likely reason is that your serotonin is low. Serotonin this the brain chemical that makes you feel happy and calm. Women are more vulnerable than men because of monthly hormone fluctuations, and also because they don't replenish serotonin as quickly as men.  Back in the 80s, MIT researchers learned that our bodies use carbs to make serotonin. This is why, when we're sad or stressed, we want cookies. Craving is our body's way of saying we need more serotonin.

Other things raise serotonin. Sunshine, a 20-minute brisk walk, anything that makes us feel successful,  chocolate, some B vitamins.  Some things lower serotonin: stress, excessive working out, too much protein in relation to carbs (see food pyramid for the right relationship), possibly asperatame.

The reason you crave sweets and white flour, is because they give you a quicker serotonin boost.  Unfortunately, it is a short boost, followed by a crash, wihich in turn makes you crave more sweets. This is why simple carbs are addictive.

So you want to deal with cravings in a more constructive manner.  You also get a serotonin boost from complex carbs... fruit, and especially whole grains. So your brain might be saying cup cakes, but you have to override that and think oatmeal... or popcorn (no butter), whole-wheat bread, brown rice and so on.  Complex carbs take a little longer, but give you a more sustained serotonin boost.

It helps a lot of you immunize youself to better deal with stress... this is one of those things they've tested with lab rats.  They know rats with higher levels of sertonin handle stress better. So get some complex carbs in early in the day, get plenty of sunshine etc.

When it comes to binging, this is one of the cases where I think it helps to continue keeping a food diary and counting calores when you are maintaining.  When I'm feeling myself start to slip, I take a deep breath and get out my food diary (my scrap of paper in my pocket). My rule is I have to figure the calories and write it down before I eat it. That alone usually stops me before I get into much trouble. I also look at my food diary and think about what nutrition I have yet to eat for the day... am I missing dairy or fruit servings? I see I still need to drink dairy, so I fix myself a hot cocoa (powdered milk, sugar and cocoa) , so right there I have something that  is
1) sweet
2) chocolate
3) carbs (milk has lactose)
4) low-cal, about 100 calories
5) nutritionally essential
6) filling

Think of it like standing in a boat. The more you rock the boat, the more the boat rocks. The more you settle down, the more the boat stops rocking. Binging rocks your boat. The more you do it, the worse it gets. The more you stop yourself, the calmer it gets.  So minimize simple carbs. It might be hard at first, but it gets easier.

Hi Nitanne!

I hear you!! Will power is it- I have lived and spoilt my last say 10 years ( im only 30) yoyo dieting --the worst -having a major pigfest for three days consecutive, abusing laxatives to get it out of my system and 'starving myself'for the next 4 days. This went on and on. I just couldnt stop the junk once i started. Lollies were my demons. I knew i was doing myself no good and everyone was saying your too thin NOT you look great!

I have a food and exercise dairy and am so ashamed to look at how out of control i was on my çheat DAY'S- i ate a treat then kept feeding off the sweets even though i was so damn full hating myself and tried to exercise to get rid of the fullness and guilt.

So last week on Monday I decided THIS IS IT- stop binging and being so miserable and then suffering for the rest of the week. You need to wake up. I have a VERY VERY BIG SWEET TOOTH and decided through alot of will power--- i will think of a treat that i can have once a week and to me thats ---- three scoops of gelato--the milk based creamy stuff(YUM!!!!). Because i have a such a tendency to overload the lollies i have been eating lots of fresh fruits- nectarines, peaches and apricots and low fat yoghurt that it has satisfied my sweet buds.

I am pleased to say that yesterday I had my gelato treat and boy was it good! and I didnt go mad and have a pigfest! I went window shopping instead and chewed on xtra to give my mouth something esle to do without shoving load of junk in it. and i didnt touch one laxative.

btw..im not on  low carb diet( i love my bread - and fruits) but i dont eat much carbs at dinner time.

See if something like this may work for you.Good luck:)

Thank you shiptona and dietdemons, for the great advice.  I have decided to go back to my weight loss plan for a few days to get myself under control, then continue to eat just a few carbs a day- say 2 to 3 servings.  I am going to avoid the sweet stuff for a while though because I feel I can't control myself.  Will power is the part of dieting that I did really well for a while, I just have to keep on track.  I feel better this afternoon, you know the morning after guilt has passed.  I totally understand where you are coming from dietdemons!  I will try to allow myself a treat every now and then, but the key is to have 1 small serving.  I really appriciate the support and any other advice is welcome.

Hi Nitanne

I know what you are going thru. I can tell you now its been 7 days since I started healthy eating without depriving myself at all.

 It was tough at first as I kept fantasing about all the treats I want to eat but the thought of not feeling stuffed and out of control and suffering after the weekly 3 day binges got me through and I really enjoyed my treat :) at the end of the week

The BIG ++++++

I feel alot better and more energised with all the nutrients I have been lacking.  It makes a difference in just one week !!!Before my hair was falling out and I had very dry hands but within a week there has been a big improvement.

Get the support of your loved ones... I speak to Mum every other day ( i work overseas)and its really helps to have someone to guide and support you.

btw...breakfast never fails -----TRY THE BELOW to get you going!

( I just had this and it has definately satifies my sweeet cravings for the day) chopped 1/3 mango and honey dew and topped with low fat yoghurt and 1/3 C crushed high fibre, low sugar wheat flakes YUM!!!! Can wait for brekky tomorrow morning!

Let me know how you go with everyhting ---i would be glad to swap ideas and tips to keep sane and IN CONTROL!

DD :)

Thanks so much dietdemons!  I need all the support I can get.  I am right now doing a metabolism boost to help get those cravings under control.  I'll let you know how it turns out.

Good luck!
In addition, you have to listen to your body, not your head.
When you feel the urge to eat 5000 calories worth of junk food, take a minute and listen to your body. Are you actually hungry? Or are you just bored, stressed, or tired?
Listen to your stomach, if it's REALLY truly hungry, feed it. If it's just your head making your mouth water for the junk food, ignore it. Go for a walk, chew some sugarless gum, call up some friends, keep occupied.

I have had a lot of success overcoming BED. I've been reading Overcoming Overeating, which has a lot of great suggestions. Basically, what it sounds like to me, is that you do it similar to how I do it. When you feel a binge coming on, slow down. Ask yourself. How do I feel right now? If you feel tired, don't allow yourself to walk into the kitchen first. Take a deep breath, close your eyes. And try to say to yourself "I want to..," and see what your body says. You know it will say take a nap or rest or read a book or something. Then start thinking baout how great that will feel, and instead of planning out the binge (like we usually do) start planning out whatever activity you've realized you need to do. Sometimes that activity might even be venting to yourself, a diary, etc. About somehting bad thathappened that day - the reason you are binging adn just never realize. It might be an emotional response to emotions you never get to feel because you binge htem away. I never thought I did this until I started to try to figure out what was bothering me instead of allowing the out of control bigne to occur. As a result I have learned so much about myself and am learning healthier ways to deal with things. Now when I am about to binge, I look at it as a chance t olearn somehting new about myself, whether I am binging because my stomach hurts, I am tired and actually need to physically rest, or am stressed about something, transitioning from work to home, etc. Try to teach yourself new habits that don't involve food.

TIP: At first, this stuff is very hard, and you will still find yourself thining about food way more often than you'd like (which leads to binging. They're called "food thoughts") So at first, try to switch the food thoughts to thinking baout cooking a long, involved meal. And then do it. That way, it will be like binging fo ryour body but you won't be eating the calories. Of course, this is very temporary and just a thing to try before you are fully able to start sorting out the emotions and underlying reasons you are binging.

Good luck on reversing this life-destroying course! And congrats for recognizing the issue! That's half the battle :)

You can do it!