How to stop binge eating must be in the arsenal of anyone who has an eating disorder, which affects about 30 million people in the United States, anyone who is obese.
How can I say that?
I believe that anyone else who is in the throes of a binge knows how the binge overtakes all rational thinking.
Instead of being able to focus on life and living, you can only focus on oreos, cake, pretzels, chips.
Do you think that your friend, husband or wife wants to watch you when you are in the binge eating state of mind?
I doubt it.
So, to know how to stop binge eating is key to being able to start living your life the way that you want without being compelled and controlled by thoughts of ‘food’.
I once asked the question on a date “Have you ever been fat?” when I was offered a tiny red velvet cupcake.
That question nearly derailed the date completely because she thought I was a bit weird to even ask it.
I admit, that probably was weird, but so is growing up on processed food, binge eating and compulsive eating.
And our bodies begin to reflect the weirdness by being out of shape and no way near the lean sexy machine that your physique could look like.
Don’t you want to know how to stop binge eating so you can achieve a healthier physique for your frame?
Don’t you want to know how to stop binge eating so that you can stop the self flagellation, so that you can stop the guilt and stop beating yourself up the next morning when you wake up?
Are you sick and tired of being fat?
Are you fed up with looking like a penguin?
You must learn how to stop binge eating if you are ever going to recover.
Table of Contents
- How to Stop Binge Eating
- Are You Really a Binge Eater?
- How to Stop Binge Eating Disorder For Good
- How to Stop Binge Eating for Good – Recover from your Last Binge and Stop the Sugar!
- How to Stop Binge Eating and Start Living
- How to Stop Binge Eating – Top 26 Tips
- 2. Brush your teeth.
- 3. Clean your apartment or home.
- 4. Affirm to yourself that you love and approve of yourself.
- 5. Make this day your best.
- 6. Refuse processed sugars no matter the occasion.
- 7. Dress your best.
- 8. Drink water.
- 9. Start doing pushups.
- 10. Be Humble!
- 11. A fundamental stratey for how to stop binge eating for good is to recover from a nutrient poor life.
- 12. Decide to be a warrior for your own health
- 13. Every journey begins with one step. Commit to having the best and healthiest day possible, day by day.
- 14. Be grateful that you have a chance to change your ways, a chance to transform your health, an opportunity to stop binge eating for good and to start focusing on other areas of life other than food.
- 15. Take a 30 minute to hour walk – take a good shower and be kind to yourself – forgive yourself today for being in this situation
- 16. Either have a vegetable omelete with eggs and your favorite sauteed vegetables, spinach, mushroom, garlic
- 17. Start strength Training
- 18. For lunch you can have either a big salad with turkey and avocado or a half cup of brown rice with beans and a vegetable.
- 19. Hungry? Have some almonds and/or an apple.
- 20. Dinner can be a baked sweet potato and salmon.
- 21. Walk, swim, treadmill for 5 minutes or even better for 10, 20 or 30 minutes.
- 22. Do one set of deadlifts with six to twelve repetitions.
- 23. What to eat!
- 830 am – 3 egg whites, one whole egg, raw or sauteed vegetables like spinach, tomato, onion and mushroom with or without 2 slices of whole rye or ezekiel bread.
- 1130 am or 3 hours later have a probiotic yogurt with as little sugar as possible with more berries and fruit and nuts, sweeten with a tsp of honey
- 130 or 2 hour later have your lunch – Turkey or tuna sandwich loaded with raw spinach, tomato, onion.
- 4 or so have another fruit and some nuts like an apple and almonds for a snack or a Protein Shake
- 6 or 7 have dinner, sweet potato and salmon or red beans and a veggie burger with a salad
- 24. Stop Binging by feeding your Body with Nutrient Rich Food
- 25. Habits are hard to break and it is Time to Break them!
- 26. You Have to Be Strong
- How to Stop Binging and Hiding Summary
How to Stop Binge Eating
How to Start Living Life Productively Again
You have to try some new strategies!
Check out what I wrote only a month ago or so on how to stop binge eating, if you have just woken up from a binge, it will help you get on the right track.
Good Morning Everyone!
Now, what am I doing awake at 2am and writing an article for more than three hours till after 5am on a Monday Night on how to stop binge eating?!
Take a Guess.
If you have ever experienced binge eating, I think you will know why!
Yes, unfortunately a bit of a binge and I was having a difficult time falling asleep.
Since the beginning of the year, I was pretty on point, had gone down from 205lb to near 190lbs over the course of the month.
But I overdid it a bit the last couple of weeks, my bad.
Honestly, my bad does not cut it because I like you have to take better care of ourselves.
Did you know that binge eating affects 3.5% of females and 2% of males in the U.S? So, I am not alone here and neither are you. Since I am having a difficult time sleeping, I thought the most productive thing that I could do at this hour is to clearly figure out how to stop binge eating for good.
I have my reasons, chiefly, for my health and for the woman that I love. She is the most important person, I respect her, I admire her, I appreciate her more than I can describe in words. I have made an iron clad committment to myself that I am going to beat this pernicious habit once and for all so that we can live the best lives possible together.
Perhaps you too want to know how to stop binge eating once and for all? What is your reason? A strong enough reason will be powerful enough to help us move forward beyond old habits that are not working for us. Clearly, this one cannot be working for any of us.
Can you relate? If yes, then knowing how to stop binge eating will be meaningful for you too. I have done it before and will now remind myself and anyone else how to stop binge eating for good!
Are You Really a Binge Eater?
Below is a chart from http://www.runsforcookies.com/ .
This site follows the personal journey of a woman who lost over a hundred pounds through diet and exercise and has also battled with the issue of how to stop binge eating disorder.
I certainly give her credit for the great job that she has done till now.
Her strategy by the way is to run as a way to still be able to enjoy her treat such as wine or a cookie at night.
If that might work for you, check it out.
Do you fit more in the left or the right column?
- How to Stop Binge Eating Chart From Running For Cookies Blog
How to Stop Binge Eating Disorder For Good
In order to know how to stop binge eating disorder, we have to go back to basics.
Let’s start with the assumption that the purpose of food is to fuel our body, to make us stronger, happier, better in all ways.
I have grown up with food being the enemy.
Can you relate to that?
Have you grown up feeling that food is the enemy?
Do you feel guilty after having eaten.
Fear of Food, Fear of overeating, fear of a binge and it’s consequences.
Does that sound familiar?
“I should not have eaten that” which is probably accurate when ‘that’ is a snickers bar or any other processed food.
Let’s start thinking of food as our ally in having a great day, as our friend, to help promote health, not the devil that is trying to harm us.
We are all so influenced by mass marketing that we crave processed food, and after we eat the processed food, we feel guilty because invariably we get fat, we are fatigued, we cannot sleep well and then we make the New Years Resolution to lose weight.
Why is it so hard for so many of us to lose weight?
Because we are addicted to processed food!
It is a vicious circle.
Watch TV, movies, read magazines, our eyes and mind are seduced by the colorful wrapping of processed foods, the sugar high that we know we will get and the subsequent nutrition low.
As a result, we will crave to eat more, because our body wants real nutrition and will keep bugging us.
But of course, since we cannot get the nutrition out of processed food, some us eat more than is necessary to find that nutrition and end up with a full belly and an empty fuel tank.
Here are specific strategies how to stop binge eating disorder for good:
How to Stop Binge Eating for Good – Recover from your Last Binge and Stop the Sugar!
Binge eating wrecks lives and relationships, with yourself and others.
Before you learn how to stop binge eating for good and start getting your life back on track, you will have to first recover from your last binge which might have been today, yesterday or last night.
You will also have to prevent future binges, so the process of how to stop binge eating and start living consists of recovery and prevention.
If you incorporate the following strategies of how to stop binge eating into your life, you will be on the road to recovery and prevention and can then really start to focus on life and not food!
Please let me know if you have found some useful tips here and if you have any additional suggestions.
My greatest joy will be knowing that what I have shared is helpful to anyone else who struggled with this issue.
How to stop binge eating is critical to being able to focus on life and not food.
How to Stop Binge Eating and Start Living
A prerequisite for how to stop binge eating for good is to recover from your last binge fast and to prevent any future binges. This is critical to your health and sanity.
A food binge, which is almost always a sugar binge can be an extremely uncomfortable, even dangerous affair.
I have never heard or experienced myself to go on a chicken, egg, tofu, tempeh or lean meat binge. Have you?
Anyone who has struggled with emotional eating, eating disorders, food binges, in my mind has probably never sat down to a bowl of protein.
It is always sugar.
So, the question is, how to stop binge eating on sugar , specifically a suagar binge, you know the culprits, sugar and flour, sugar, flour and sugar.
What does a person on a binge sit down to?
Sugar. Either in the form of carbs like pretzels, chips, donuts, bread or just straight up sugar like a pint of Ben & Jerry’s.
That is the picture of a person in distress, sitting with a bowl of ice cream. Rarely have I seen any picture of a person in heartbreak binging on chicken. It is always on sugar.
Just to get an idea of how much sugar that is, check out the facts on the back of any ice cream container or on line, for example, a vanilla heath bar crunch pint, if you go on a binge and have the entire pint, here is what you just put into your system:
108 grams of sugar,
40 grams of saturated fat,
120 grams of carbohydrate,
0 grams of dietary fiber
260 grams of cholesterol
16 grams of protein
This article is not just important for how to stop binge eating, it might actually save your life after reading those ingredients!
Clearly, the carbohydrates and the sugar is what we are craving in a food or sugar binge.
I do not have to tell you how damaging such a’food’ binge is. Ben & Jerry’s is NOT food.
It is sugar, 108 grams of sugar!
You already feel it I am sure.
The question is how to stop binge eating on sugar and protect yourself from experiencing it again.
How to Stop Binge Eating – Top 26 Tips
1. Take a Shower first thing in the morning.
I know you probably feel bloated, ashamed, embarrassed and disgusted with yourself.
But that is not going to accomplish anything other than self loathing.
We have to do the opposite of self loathing.
We have to take care of ourselves, stop the hiding.
Most likely you had the pint of ice cream and whatever other foods and sugars you binge on in hiding.
People rarely do that in public.
Now, we have to do the self respect in hiding and the first step is going to be counter intuitive.
Take a shower, start fresh, get clean, if you woke up this morning despite the pint and whatever else you bombed yourself with, thank your lucky stars or your higher power that you are still breathing and move on, start fresh.
2. Brush your teeth.
3. Clean your apartment or home.
This is symbolic of starting fresh, getting organized.
A sugar or food binge is total chaos and disorganization in our minds and bodies.
We can reflect that there are other modes in life to deal with our stresses that do not have to include abuse of our own body.
4. Affirm to yourself that you love and approve of yourself.
Affirm to yourself that you have the power to change, that you have the power to move forward, that you are grateful for where you are right now and that you can move forward and not stay stagnant in the past.
5. Make this day your best.
Because if you wallow in your own self loathing today, you are just setting yourself up for another binge.
6. Refuse processed sugars no matter the occasion.
When I say refuse, do not make it into a public spectacle.
The point is that anyone who suffers from this type of self abuse is not proud of it for one, and two, it is not something that other people cannot understand unless they have the same physiology.
For other human beings out there, some have diabetes, some have depression, some have pains and aches in their bodies that we do not experience.
On the other hand, we have a physiology that when triggered, leads to these pernicious and egregious food and sugar binges.
Anyone who has been in the midst of a food binge knows that it is the last thing that we want to be doing at that moment, but the craving is so strong that we rarely can be rational when fighting the cells of our body that are screaming for more sugar.
The best weapon I have found for how to stop binge eating is to refuse processed sugars no matter what.
We are responsible for ourselves and if we have to, we have to protect ourselves and resist the urge to not be a party pooper.
I know how difficult it is to socialize.
You go to a restaurant and a nice basket of hot bread comes out.
You want it, we want it, but we know that the results of having the bread can be catastrophic, because by the time you get home, you are already craving more sugar, and no matter how many M&M’s you have, it is not enough, until you have run the full course of shooting up enough sugar to quell the hunger.
So, you have to be responsible for yourself and kindly say no thank you to any food or drink that is going to trigger you.
This is your body and if you love yourself and your family enough, you can handle it.
Granted, yesterday we might have failed, but today we have to strengthen our resolve to stick to healthy foods for our sake and for the sake of those who care about us and love us.
No one who loves you wants to see you suffer, and they might not understand how a slice of bread triggers you, but you do, so make peace with yourself that this is your own personal challenge and that you do have the support of yourself and others to handle it.
7. Dress your best.
Sure, I know the desire to wear the same clothes you did yesterday, or I know how uncomfortable you are being seen in public, you think that everyone on the street will see your bloat and snicker at your lack of self control.
We know that is not true.
Everyone else out there has there own problems.
They just do not have this one and you can be sure that their mind is on their problem or their goals, not yours. So, put yourself together, clean yourself, clean your home, put on some good music, rally for yourself and take the actions that will signal to you that you are making a fresh start here.
Get rid of the evidence of last night’s sugar fest and as soon as you have an appetite, reward yourself with any food that is not sugar based, and of course we know that will be vegetables and protein primarily.
8. Drink water.
This will help to flush out the toxins and keep your mood up.
The last thing that we want to do is keep our mood down.
We have to pick ourselves up, dust off from the battle and live to handle another day without turning to sugar for solace.
Clean out your body as much as possible. When you finally can fall asleep from your full belly binge stupor, wake up the next day and drink water.
Water with lemon is pretty good as well. There is a reason that just about everyone on the planet suggests drinking eight glasses of water a day.
We all know that drinking water is a good habit, so do it.
9. Start doing pushups.
Do you feel some anxiety.
Give me 10, or give me 5 or even 1.
After a binge, you will probably not be able to do any pushups, but as soon as you encounter the first thought or emotional trigger that tells your cross wired brain that the answer is a donut, no, the answer is a pushup, or the answer is to get out for a walk.
Make strength training and physical exercise the answer to your emotional turmoil rather than a bag of chips.
Make getting into shape, the answer to the sudden desire for a twix bar.
Yes, we have all seen the commercials about how all of these foods can give you smiles and love, but I promise you, and you know it, that the empty pint of Ben and Jerry’s is not loving you.
The ice cream did not love you, all of the wrappers which are colorful did not love you.
Food does not love you.
The sugar, yes , we know how great it feels temporarily.
Perhaps our physiology has defective genes when it comes to dopamine production, and in order to get that sense of calm and tranquility, we know that a quick shot of a hershey’s bar will do it.
The problem is what it does to our bodies.
The answer of how to stop binge eating lies in creating new methods of bringing up our mood.
The first is to avoid the triggers like the plague and to embrace those foods that taste good to us and will make us lean and strong.
We know which they are.
Vegetables and protein and healthy fats, plus water.
The second is to substitute a new way, a physical way to boost our endorphins and that clearly is through strength training for your mind – and body too!
So I want today to be the day that you start working out and gaining strength in mind and body in earnest.
Get up off your duff and get to the gym.
Take a walk, do pushups, stretch, take a class, lift weights, just get moving.
Moving on is not just an emotional decision, it is also a physical decision.
This is how to stop binge eating by starting to move your body and refusing sugar and flour foods no matter what!
10. Be Humble!
What does humility have to do with sugar and food binges?
What does humble pie have to do with recovery from addiction and creating a new life for yourself.
Some people say that humility means to be meek and self effacing.
That is not my definition of humility.
Let us look at the root meaning of Humble.
Origin of HUMBLE and it’s relation to How to Recover from and How to Stop Binge Eating for Good
If you have additional tips for how to recover from a binge, please do share.
Now that we have covered some of the best tips for recovering from a binge, we can move on to how to stop binge eating in the first place.
11. A fundamental stratey for how to stop binge eating for good is to recover from a nutrient poor life.
How do you do that?
Simple, Eat Real Food.
Remember, once you start your day with real food, your body will be satisfied, will have fuel to operate and will not bug you all day to eat more and more.
First, you must recover from your binge.
How do I know this?
Because every time that I succumbed to a food binge, I have had to recover from it.
The first strategy to recover from a binge is water.
12. Decide to be a warrior for your own health
Yes, maybe we just watched the worst superbowl in history.
No competition equals no fun.
But now, you can compete with yourself.
Decide to be your own hero.
I know just how difficult it is to break free of the addiction to processed food.
Take responsibility for my actions and for your actions.
Blame no one, including yourself.
Believe me, it is not your fault that you are addicted.
You grew up watching tv?
You were marketed soda, pizza, cookies, macaroni and cheese and a myriad of processed foods to death.
Stop blaming yourself, start taking action now and decide to be a warrior, for your own health.
Be a warrior to get into the absolute best shape possible, for yourself and for those that you love and that love you.
13. Every journey begins with one step. Commit to having the best and healthiest day possible, day by day.
Here is how to stop binge eating for good explained step by step.
14. Be grateful that you have a chance to change your ways, a chance to transform your health, an opportunity to stop binge eating for good and to start focusing on other areas of life other than food.
Once you stop craving food, once you learn how to stop binge eating for good, all of a sudden you will have more time, energy and interest to focus on something else in your life!
How great would that be?
How about focusing on your family, your friends, hobbies, fashion, whatever it might be, finally it will not be about food!
In summary, the path for how to stop binge eating for good starts with cultivating the good habits that we have outlined above which you can take immediate action on today:
Eat Real Food!
Be a Warrior For your own health, take responsibility.
Take it day by day, gradual process, go easy on yourself and you will learn how to stop binge eating for good.
On your first day, start with pure water, follow that up with 3 healthy meals and a snack or two.
15. Take a 30 minute to hour walk – take a good shower and be kind to yourself – forgive yourself today for being in this situation
16. Either have a vegetable omelete with eggs and your favorite sauteed vegetables, spinach, mushroom, garlic
Old fashioned oatmeal made with 1% milk or hemp or almond milk, add fresh berries, a dollop of honey and some walnuts/raisins.
Note of caution: if you are a serial binge eater and really want to know how to stop binge eating for good, I do NOT recommend oatmeal, rice or any other grains.
Because of my own experience.
Every time I have included oatmeal, it has ended up in heavier cravings and binges.
17. Start strength Training
If you want an idea for a starting a strength training workout, check out the First Avenue Workout.
You will be done in under an hour.
18. For lunch you can have either a big salad with turkey and avocado or a half cup of brown rice with beans and a vegetable.
19. Hungry? Have some almonds and/or an apple.
20. Dinner can be a baked sweet potato and salmon.
If you are looking to lose weight, you can have a high quality whey protein meal replacement shake.
21. Walk, swim, treadmill for 5 minutes or even better for 10, 20 or 30 minutes.
If you can do a mile, then great, walk a mile, even two to start your day in the morning after mentally preparing yourself to have your best day possible.
Even better, if you can walk for an hour, do it.
Get out of your house.
Get out of your apartment.
Get moving outside.
Now! Go take a long walk for an hour.
Can you do that?
Go ahead friend, wash your face, put on your sneakers and start walking.
And if you cannot walk, then do whatever you can to move like swimming or stationary biking.
22. Do one set of deadlifts with six to twelve repetitions.
Make sure to warm up first and use proper form.
Do not go heavy on the weights unless you are warmed up properly.
If you cannot do deadlifts, then you should start with something doable for yourself like static holds.
You can start with the plank and go forward from there.
You can read more about the benefits of static holds here.
If you are able to deadlift, then you can read further about deadlifts and the amazing benefits of deadlifting right here.
I want you and me to get in a good warmup, but I would say that in the event that you do not have much time for a brisk walk, then at least do your strength exercises, because they will build muscle and transform your body in ways that you cannot imagine right now.
Besides deadlifts and static holds, the other two forms of exercise that I know can have a profound effect on your strength and physique are pushups and squats.
23. What to eat!
Stop binge eating at night by having real food in the day.
Make sure that you eat real food several times a day, 3, 4 or even 5 times so that you are not famished by the time you plop on the sofa to watch tv at night.
Oy, are we sick of this already?
A whole lifetime devoted to wondering or chasing after every meal.
Is it not enough?
Let’s make an end to the insanity, let’s make it as easy as possible.
I have already had the experience of taking off 75lbs and going from 250lbs to 175lbs.
Yes, I did fall off the wagon, but I am not going to give up.
At least I had the experience and I know what will work.
So, as much as I could spend additional words beating myself up for falling off the wagon, how about inspiring myself and others to get back on the wagon.
I do have an advantage because I know that when I start following certain habits, certain strategies, it will get easier and the results will be incredible.
I know how to stop binge eating at night , but also know the effects of not being able to stop.
Here is a very simple meal plan (for education purposes only, you know that you have to see a registered dietitian or nutritionist if you want medical therapy, treatment or advice.)
830 am – 3 egg whites, one whole egg, raw or sauteed vegetables like spinach, tomato, onion and mushroom with or without 2 slices of whole rye or ezekiel bread.
Or a bowl of oatmeal with a whole egg, grapefruit and tbsp peanut butter, tsp honey and blueberries mixed in the half cup of dry oatmeal.
That is your breakfast, you can eat it at whatever time you want but seems to be most effective when eaten within the first hour of breaking your fast, meaning when you woke up.
1130 am or 3 hours later have a probiotic yogurt with as little sugar as possible with more berries and fruit and nuts, sweeten with a tsp of honey
That is not too complicated, right?
130 or 2 hour later have your lunch – Turkey or tuna sandwich loaded with raw spinach, tomato, onion.
If you are vegetarian, you can go for a tofu and avocado sandwich, garden veggie burger sandwich or black bean soup
4 or so have another fruit and some nuts like an apple and almonds for a snack or a Protein Shake
6 or 7 have dinner, sweet potato and salmon or red beans and a veggie burger with a salad
That is enough, no?
5 meals in a day is enough.
You want a glass of wine and a small piece of chocolate, fine, but try to stop munching by 730 or 8pm latest.
Even better is if you start your meals an hour earlier and stop eating by 7 at night.
Eating 5 nutritious meals in the day should prevent you from craving processed food junk in the evening.
24. Stop Binging by feeding your Body with Nutrient Rich Food
Once your body has real good fuel to power it, your body should leave you alone, stop sending the insane cravings to your brain, let you relax and focus on other matters.
My experience has been that vegetables are the main power plant, no pun intended.
Here is your strategy for creating a power plant in your body, think of having at least three meals a day which are based on vegetables and some additional high quality protein and a healthy fat.
To that, you can add one or two snacks which are from a fruit or berries and nuts.
25. Habits are hard to break and it is Time to Break them!
Is having five nutritious meals in the day so complicated?
Why is it so hard to do?
I will tell you that there are a couple of reasons.
The first is habit, you just are not used to eating this way.
When you wake up you want a bagel or croissant.
For lunch you want pizza.
For dinner you want pasta.
And then after dinner you want pretzels, chips or ice cream or all three and of course during the rest of the day you want cookies or some other quick pick me up.
None of that is your fault, so stop getting defensive.
So, the first problem is our habits.
If we are going to be warriors, if we are going to be heros to ourselves and our families, we must develop new habits that will build us up and not tear us down.
Good habits are how to stop binge eating at night and in the day, but it is generally in the evening when we succumb to the semi starvation we put ourselves through in the day.
None of us know how much time we have to make this change happen.
We are all ticking time bombs in theory.
We know that our standard american diet wreaks havoc not only on how we look on the outside, but what is happening on the inside of our bodies.
So, let us pray that we still have the time to turn things around and completely change the health of our bodies.
I promise you that the effects can be nearly miraculous.
I know because I have experienced them.
The second challenge is socializing.
That has been my downfall over the last year.
I have just not been able to mix socializing and maintaining the habits that got me into the great shape that I had been in, or at least the much better shape that I was in at the beginning of last year.
26. You Have to Be Strong
From now on, you will have to be really strong, if you know that you are succeptible to bingeing, if you know that one cookie can throw you off, I am saying that you will have to avoid it at all costs.
If you can have a cookie here and there, or a piece of cake without going off the deep end, great, that will help you appear to be more normal, but if you cannot, for your own sake, you must be strong and stop giving in to your family or friends who egg you on to party with them.
They are not in your body and they just cannot understand the struggle that you have.
Most likely, they are not bingers, they do not have the heartburn that you have, they do not have the insomnia that you have, they do not have the cloudy mind and hazy brain that you have, they never even dream of eating so much that they can barely move nor can they fall asleep.
Is it normal?
I do not think so.
But do people struggle with eating disorders?
Maybe not in countries where less processed food is available, but for sure in America, every one has heard of anorexia, of bulimia, of binge eating, of every diet known to man , and if you are reading this article, if you suffer with binge eating yourself, if you are over weight, if you are obese, if you have been trying to lose weight for too many years, if you have been trying to get into shape for too long, if you are sick of taking tums, if you hate alka seltzer, if you are fed up with being fat, if you have had it with wearing baggy clothes and hiding your belly, if you are sick of your double chin and/or jowls, if you do not want to look old, if you want to be trim and lean and pleasant to look at, you have to stop trying to please anyone else other than yourself.
I am sorry, but you must find another way to celebrate other than food.
You are an addict.
You will fall back into the same bad habits as you had if you have ‘cheat’ meals like so many other people can do.
If you can do the cheat meal, great, all the merrier.
But if you cannot, do NOT be ashamed and do NOT succumb and do NOT give in, no matter what.
You MUST save yourself.
Your family and friends mean you no harm.
They love you, they want to celebrate with you, they cannot understand your mental, physical or emotional pain that is wrapped around food and/or body image.
They have no clue what you have struggled with your entire life.
Listen to me, if you really want to kick this habit for good, then you must get TOUGH, stop being a softie, when you are offered cake, even put it in front of yourself, cut it with a fork, whatever, just do NOT eat it.
It is time to save yourself.
I gave you a very, very simple but effective meal plan.
You do not have to spend $29 on a book.
You do not have to spend money every month for special foods because you do not know how to feed yourself.
This information is free.
This information is the secret of how to stop binge eating at night and how to transform your body from Jello to Hello, from the flabby man that no one acknowledges to the fit and trim person that people do say hello to.
Suddenly, you will be visible to the world around you.
You will not need tums or antacid and you will not need sweaters to hide your fat.
You are going to look awesome!
Give it at least three months, but I am sure that you will see results even in one month.
You will be free of your addictive cravings soon and once you are, and once you start to mingle socially, just be ready to be strong for yourself.
I have struggled with this exact issue for the last nine months.
I love those who love me so much that they want to enjoy with me and I want that so bad.
But my friends, I have tried and I see that there is no way that I can do it without suffering.
Even worse, there is no way that I can do it without harming my physical health.
Those who love me will have to have alcohol for themselves and not take my not having it as being rude.
They will have to enjoy seeing me as a healthy person instead of a guy who sure drinks beer with them but now has his 250lb gut back along with his 48″ waist and all of the other associated health risks.
I urge you that once you reach your weight loss and fitness goals, that you be very honest and clear with yourself as to whether you can have a cheat meal or cheat food during the week without going off the deep end.
If you can, wonderful.
If you cannot, accept it, and find different ways to celebrate with the people that you love more than anything.
Earlier today, I was in the throes of a really painful binge, mainly because of heartburn.
Believe me, I wanted to throw in the towel.
I am so sick and tired of this cycle, I just wanted to give up and drown in a bowl of ben and jerry’s vanilla heath bar crunch, my favorite ice cream of all time.
I went down to the convenience store and hovered over the pints of ice cream.
I hovered and hovered, seducing myself with the sugar hit that I would briefly get if I just buy that ben and jerry.
Or maybe I should get a haagen daaz bar, vanilla with chocolate and almond coating, or maybe oreos, or maybe pepperidge farm or maybe pound cake.
Endless choices of fake food, of nothing food, of not even food, of junk, junk , junk.
Of course you will ask, if you were in pain already, why would you even think of adding to it??!
And that is a rational question for a person that does not know the effects of processed food on a person like myself or anyone else out there who struggles with obesity, but for those out there who do understand, it is the endless craving for some type of real food.
It is the craving for more sugar, the craving for something else that will finally satisfy the sweet tooth that is a bottomless pit.
If anyone knows how to stop binge eating at night or in the day, it is me.
But I too succumbed.
I did not have enough real nutrition in my body to fight the cravings for sugar.
As I was staring into the ice freezer which must have had 100 different pints from haagen daaz to good humor to ben and jerry, somehow I yelled at myself to “Stop it!”.
Just stop it, stop it, stop it.
I know that the pint of Ben & Jerry’s will be awesome and creamy.
But I also know that once I am done, I will suffer, and suffer bad.
I am telling myself that I accept that if I never have another junk food in my life from this day forward, I am grateful for all the junk I had and I have still survived, but from today forward,
I want to fuel my body, make it as lean and powerful as possible so that I can be there for myself and those that love me, for as long as possible and in the best possible health.
I want you to hold me to this pledge.
I will hold you to yours if you want to comment and want support as well.
It is now 330am.
I should be able to fall asleep in another hour or so because I finally feel like the damage that I have done internally is abating and I am praying to my higher power that I be given the opportunity to make amends to myself and from this day onward, build the strongest possible me and not ruin it by trying to be like everyone else.
If I have to eliminate grains, oatmeal, muffins, bagels, soda, liquor, etc etc forever, then SO BE IT.
I will do anything to have more time with the people that I love.
We can have fun together in ways other than eating!
We can hike, we can boat, we can swim, we can explore.
There is more to do than food, especially for a person like me that is just so fed up with planning meals and figuring out how to have a pancake without bingeing, how to have a bagel without bingeing, how to have cake at a wedding without going into a binge, how to have a beer without bingeing.
This is not the worst affliction to have in life.
If this is what I have to deal with in order to feel like a human being, then SO BE IT.
How to Stop Binging and Hiding Summary
So, the current summary of how to stop binge eating is based on two major strategies, the first is to eat real food so that your body is not craving healthy fuel.
Three meals a day of some vegetables, high quality protein and fat and one to three small snacks of berries or fruit or a protein shake.
The second is that if you know about yourself that you have trigger foods that will send you into the death spiral, you must, must and must avoid them like the Plague!
And yes it is a death spiral because anyone who has been in a food binge understands the desire to rather die than live like this.
As bizzare as that might sound to anyone else, it is a real sentiment, that is why it wreaks so much havoc in the lives of those who have eating disorders and the people that love and care about them.
I am NOT allowing you even one cheat meal.
Not cause I am mean, but because I know it will cause you to fall off the wagon.
Just use me as an example.
I took off 75lbs over 9 months.
I put back on 30lbs over 9 months.
That is very simple.
I am totally clear on why I took off the weight and why I put it back on.
I took off the weight by eating real food as I have explained here and in many other places on this site, vegetables, fruit, berries, nuts and the protein of your choice, animal or plant based.
I put on the weight when I stopped eating real food and went back to my addiction of processed food.
The more processed food I had, the more I craved it, the more I stopped eating real food, the more weight I put on , the more uncomfortable I felt, the more processed food I had to comfort my discomfort and on and on, the roller coaster of weight loss and weight gain.
As of today, I am going to be strict, real strict and this is my game for me to play and win or play and lose.
I know what I have to do and I am going to do it.
Feel free to hold my feet to the fire and demand to know the great results.
I will be accountable to myself foremost, but hope that I will have your support and you will definitely have mine.
From today on, I am going to keep you posted on my progress, I am going to give you pictures of the meals and of the snacks, even tell you what is in them so you can copy if you like.
From today on, I want to be FREE and the only way I will be able to do it is to be strong, disciplined and tough by sticking to the strategies that I know will work and put me on the road back to 175lbs.
Even more than the weight, I want to attain a lean body fat percentage.
So I will put down my goals here: body weight of 175lb to 180lbs. Bodyfat percentage of 8 to 11% and a waist size of 31 to 32″.
Just a few days ago, I did 50 pushups straight, and guess what, if you asked me to do pushups today, I could not even do one, that is how bad a food binge is, I feel pain all over my body and very uncomfortable, bad heartburn, the works.
The only thing that has saved me today is writing down this post on how to stop binge eating , since first and foremost , it is for me!
If I had not started writing, who knows, I might have gone back to the Deli and got the muffin and ice cream.
Besides body weight goals, I am going to publicly state my goals this year for pushups, deadlifts and squats to start.
For pushups, my goal is 100 consecutive pushups. For squats, my goal is to be able to do 5 squats with 135lbs. And for deadlifts, my goal is to be able to deadlift 135lbs for twelve repetitions.
How you feel physically plays a big role in the rest of your day and how effectively you can rebuild your life.
When I was feeling my best in March of 2013 or so, I was very routine in the meals that I was having and the workouts that I was doing.
I felt the best moodwise as well.
This whole site has been dedicated to discovering the best ways to get stronger with strength training for your mind – and body too!
Get stronger so I can rebuild my life and anyone else who has been knocked down, no matter how hard.
Everyone experiences their own unique challenges in life, all I know though is that it is possible to get up and start moving and start to change your life around.
How to stop binge eating is the first step to freedom from slavery to food.
It is time.
Everyone who must, do it, do not look back, just look forward to a life of freedom from being chained to the scale and creating the best life possible for ourselves hereon forward.