Slow to start binging question

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Carol Lynn
Carol Lynn's picture
Slow to start binging question

How do you all deal with the binges that are slow to creep up? For example I am hungry so I eat (tonight was true middle of the night, cannot sleep hunger). From there I slowly rationalize eating more until I hit the point where I decide that that was definitely a binge and then I panic. Sometimes you've had lunch an hour ago and it is clear that it is an urge to binge not justified hunger pangs. The sudden compulsion is easy to spot The gradual ones I have trouble with because they start off so innocent. How do you handle these?

Coach Jen
Coach Jen's picture
Hi Carol Lynn, It sounds like

Hi Carol Lynn,

It sounds like you are doing well with structured eating, but with any type of binge urge whether it is frantic and sudden or slow, you need to decide if what you are eating is adequate to fight off binge urges. If you analyze your structured eating plan, you should be including carbohydrate, protein and fat at each snack and meal and eating at least every 3 hours. If you need to add some extra food to help you stay satisfied longer, or balance your meals, then it is a really effective way to prevent binge urges.

Another thing you can do is to analyze your relapses. When a binge does occur, take some time afterward to ask yourself what went wrong and how you can prevent it from happening in the future.

Hope that helps! Take care :-)

Carol Lynn
Carol Lynn's picture
Thank you. Yes, I can

Thank you. Yes, I can identify some times where I am probably undereating. Happens at work because we are so busy. If I can at least identify the problem I can respond appropriately in the moment. I have increased my consumption and have dropped some rules so it is getting better. In fact, much better. Progress not perfection!

Poppet
Poppet's picture
Hi hun Also I find what helps

Hi hun Also I find what helps me is just to leave all in place as soon as I notice it happening. Literally leave the kitchen as soon as I realize I have trigger an urge to binge. Not always easy when flat sharing but sill do able. Hope this helps, xxx

Poppet

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