Overcoming binge urges
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Overcoming binge urges

This is a discussion on Overcoming binge urges within the Eating Disorders forums, part of the Mental and Physical Health category; I'm bulimic but not sick enough to get eating disorder therapy. The reasons why is my binges are not huge ...

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Old 04-13-21, 10:53 AM   #1
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Lightbulb Overcoming binge urges

I'm bulimic but not sick enough to get eating disorder therapy. The reasons why is my binges are not huge and I don't throw up often. My history with bulimia is complicated but I suffer compulsive urges to eat sugary foods and have put on a vast amount of weight in 2 years because of this. Fast food isn't my downfall; it's all things sweet. I've developed diabetes as it has been so bad.

What do you do to overcome these compulsive thoughts to eat?
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Old 04-15-21, 11:40 PM   #2
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I honestly don't know if I can really give good advice here, but I'll try.

What keeps me from eating are active activities. As opposed to passive ones where my mind and body aren't fully occupied and I often feel like eating out of boredom or to derive some form of pleasure. An example of an active activity would be like going for a walk or playing with your pet, or some sort of hobby you're interested in that challenges your mind.

Eating filling foods also really helps me a lot. I look for foods that are high protein and fiber when I just want to get full. There's actually a calculation to it that I only learned recently. The protein, in grams, on a nutrition label multiplied by four, is equal to the amount of calories you will get from protein. Then I think high fibre is just any amount of fibre around 10% or more of the carbohydrates.

I've been told a very useful way to lose weight is to count the percentage of the calories you get from protein.
For me, today, just past midnight, I only ate 1158 calories.

Which is actually too low and I'm quite hungry and should probably eat something.
But the point is it took me until a few minutes ago to even feel hungry.

29% of those calories came from protein.
That's 84 grams of protein, times 4 to get 336 calories from protein. That's 29% of 1158.

So, yeah. I think eating foods that make you feel less hungry really helps. I tend to overdose on chocolate and sugar, and have done pretty much my whole life. Today I had 34 grams of sugar. Which is still higher than it could be, but much much lower than my usual daily sugar intake, which is about 80.

Really sorry to hear about your diabetes; that's never a good thing to hear about anyone. Good luck with your health.

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Old 04-16-21, 06:23 AM   #3
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You sound like you're doing really well daftone!

I'm really encouraged by your post. I eat very healthily generally, it's just my binge urges that get me down. Lately, I haven't been doing too badly. It's been 2-3 weeks since a sugar rush.

I eat when a lot of fibre and a fair bit of protein but I completely agree with protein being great for filling you up.

The urges to eat are still around and I appreciate your thoughts. I think I'm overcoming them slowly. Sometimes it's a matter of hour by hour.

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Old 04-16-21, 06:36 AM   #4
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What keeps your mind off of food?
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Old 04-16-21, 08:39 AM   #5
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Well, I try and understand why I'm feeling a certain way. It's usually loneliness and depression. I try and overcome these feelings by occupying my mind through self-expression. Right now I'm learning how to play piano and it consumes a lot of my time. My mind doesn't drift to self harm or binge urges then. I sing and read too. I find that I don't really enjoy binging as much as other things I do. Realising that, is a good way to prevent myself doing something I will regret later.

Thank you for your support!
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Old 04-16-21, 05:25 PM   #6
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I definitely agree that binging is not very enjoyable. I think that's true of many vices.

I think the worst part of it is when I eat so much while watching something, realizing that I barely even enjoyed what I ate because I wasn't savouring it or focusing on it. There's also the knowledge that if I had been enjoying it, I probably would have eaten a lot less.

It's true that you just being aware of that fact is really good, and that same thinking has helped steer me away from making those decisions, and I think that realization would help a lot of people flip their thinking on it.

So yes, it sounds like you're on the right path.
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Old 04-17-21, 07:20 AM   #7
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I can relate to what you wrote, especially about the mindless rather than the mindful eating.

Thank you.
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Old 04-21-21, 03:55 PM   #8
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It can be hard to stop overeating on your own, particularly if there are deep-rooted emotional problems involved. Working with a counselor can help you uncover the psychological triggers.
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Old 04-22-21, 09:06 PM   #9
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Originally Posted by gggsarah View Post
Well, I try and understand why I'm feeling a certain way. It's usually loneliness and depression. I try and overcome these feelings by occupying my mind through self-expression. Right now I'm learning how to play piano and it consumes a lot of my time. My mind doesn't drift to self harm or binge urges then. I sing and read too. I find that I don't really enjoy binging as much as other things I do. Realising that, is a good way to prevent myself doing something I will regret later.

Thank you for your support!
Trying to identify the root cause of an issue can be immensely helpful in combating it - I know that this kind of analysis has helped me in my own life, and it seems to be helping you as well. Although I don't play music I've found that listening to it helps to distract from some of the more negative thoughts that I have.

I've never suffered from binging urges, and I'm not aware of anyone in my life who has either, so I might not be of that much help. But I wonder if you've ever looked into mindfulness? I don't know how effective it is for this particular issue, but I've heard that it can be effective for other urges like smoking. Essentially, at least for smoking, it helps people to understand what is happening in their bodies when a craving begins and how to ride out the craving without giving in to it. It seems you already have some strategies in place, but since you made this thread it seems like you may need some more tools under your belt.

Like I said, I'm not sure how effective this might be in your case but it might be worth looking in to.
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Old 04-23-21, 08:08 AM   #10
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dletond- I agree a counsellor would help. I'm on a waiting list for psychotherapy that might help with this issue. The eating disorder clinic don't believe their focused therapy can help me.

Xerxes- Yes, I know the root cause of the problem. It's trauma related. After knowing that I try and soothe myself knowing it's an internal wound that is causing this agitation around food. Yes, I've heard of mindfulness. It's about concentrating on the present, if I remember correctly, with meditation techniques. I find at times of high anxiety , this to be quite difficult, and anxiety does cause the binge urges. I've been with private therapists for over 5 years in the past so have learnt a lot of techniques when I was dangerously underweight, but recent trauma has bought up my bulimia again and I put on weight this time.

Thank you for your input and thoughts, both of you.
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