Group photo
Author:
CASSIE580's Photo CASSIE580 SparkPoints: (1,306)
Fitness Minutes: (267)
Posts: 34
6/7/14 12:23 A

My SparkPage
Send Private Message
Reply
It's funny. I do the same thing Christina. I make excuses that since it is healthy I can eat as much as I want. Except I never lose any weight. Maybe I'll be full of vitamins though :) LOL!

Mom to 5 & Realtor

On the road again:)


Total SparkPoints: 1,306
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
CASSIE580's Photo CASSIE580 SparkPoints: (1,306)
Fitness Minutes: (267)
Posts: 34
6/7/14 12:21 A

My SparkPage
Send Private Message
Reply
I hope you don't mind, but I printed off your list. It is great! I'm going to put it on my own fridge! Stopping and thinking before I start mindless eating whatever sounds good would be awesome!

Mom to 5 & Realtor

On the road again:)


Total SparkPoints: 1,306
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
OOLALA53's Photo OOLALA53 Posts: 17,763
4/6/14 11:01 P

Community Team Member

My SparkPage
Send Private Message
Reply
So true! Habit theory says to break target behaviors into doable chunks, to celebrate every hint of target behavior and not to dwell on non-target behavior. One of our longterm successes on the 21-day thread uses rewards as small as using cute icons to mark the behaviors when she does them, or to burn a candle for awhile or even, early on, giving herself time to pop bubblewrap! Rewards/celebrations do not have to be expensive. big, or time-consuming.

Seven years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


3,955 Days since:  I began the NO S lifestyle
0
1000
2000
3000
4000
GEMINIWOLF73's Photo GEMINIWOLF73 Posts: 23
4/6/14 7:50 P

Send Private Message
Reply
My therapist who focuses on Cognitive behavior therapy tells me "Fake it till you make it" In other words keep trying every moment until you have a small moment of making it.

This is on my fridge. It is on a home made magnet so I actually have to move it before I open the door.
----------------------------------------
--------------------------------------
--------------------------------------
---------------
HALT
Are you anxious or irritated? Are you beginning to attack someone or lose control? Are you feeling hopeless, or like giving up and returning to an addiction?

HALT! Pause ó especially if there is an escalating situation. Take a deep breath or count to ten.

HUNGRY: Did you eat at the last regular mealtime? Or did you skip it?

ANGRY: Is your judgment clouded by anger right now?

LONELY: Are you feeling disconnected from other people, whether alone or in a group, but without making an effort to connect?

TIRED: Did you get enough sleep last night? Many people are so unaccustomed to what enough sleep feels like that this may be new territory. (As I said in my earlier column about sleep, this is one of the biggest problem areas in our society.)

If you identified one of these problem areas, if possible address it. Eat, nap, calm down, or focus on socializing or helping someone else.

If you identified a problem area, but canít address it right now, focus on awareness. Acknowledge that you are feeling this way and that you let yourself get into an untenable state. Often just this awareness is enough to diffuse the situation entirely.

Make a habit of spot-checking your self-care. Are you getting enough sleep, eating well and regularly, and socializing and helping others?
----------------------------------------
--------------------------------------
--------------------------------------
----------------

I'm not there yet, I don't know when I will be, if ever, but I keep trying.



 current weight: 222.0 
227
209
191
173
155
EUREKAMAMA's Photo EUREKAMAMA Posts: 234
4/6/14 7:35 P

My SparkPage
Send Private Message
Reply
I am going to print out the responses I've received and use them to help me through the day. It's a lot to take in and I will research the links you recommended. I know It will not be easy because I have had these eating habits for as long as I can remember, but I will give it a wholehearted try.
Thank you OOLALA53 and sparkpeople for providing such a welcoming team.



EUREKAMAMA's Photo EUREKAMAMA Posts: 234
4/6/14 7:18 P

My SparkPage
Send Private Message
Reply
Thank you for sharing your secret for success. I need to stop the cycle of failure and forgive myself. It's true, one needs to experience failure to truly appreciate the rewards of success.
Wishing you continued success and happiness. Love the quotation. emoticon


EUREKAMAMA's Photo EUREKAMAMA Posts: 234
4/6/14 7:09 P

My SparkPage
Send Private Message
Reply
Thank you, Christina, for your advice. I allow myself to binge because a lot of the food I eat is healthy i.e. nuts, fruits, vegetables, seeds ( I also eat junk food if I buy it.). However, the loss of control, bloating, depression and guilt etc. is still the same. I will follow your advice and eat 3 meals and 2 snacks tomorrow and try to resist urges by waiting 10 minutes. As for my username, I have been trying to change it for a while now without success. Having an unrealistic goal that I cannot achieve is not motivating. Bless you for taking the time to help me. emoticon


OOLALA53's Photo OOLALA53 Posts: 17,763
4/6/14 11:17 A

Community Team Member

My SparkPage
Send Private Message
Reply
Welcome home!

Wise counsel, Christina and Sproutlet!

I also gently say that it would be good to start thinking of your desire to overeat rather than your "need." You have strong urges to overeat that are likely just mostly a habit now. Habits can feel like needs, but they are often not, especially eating habits. You can have the DESIRE to eat without actually doing it. It is a learned skill NOT to eat just because you have a desire. Practicing this skill is part of becoming a person who has fewer urges to overeat.

I wish I could say there is a magic way to make you not eat when you have the desire to binge, but I don't know of any, and the binge disorder literature doesn't have any quick, surefire ways to stop this, either. Along the lines of Christina's advice, I have found it crucial to establish a routine of regular meals with a variety of foods at the meals. That way, when I have urges to eat randomly, I remind myself that I ate a good meal a few hours ago, and i will again in a few hours. I am not starving! This takes discipline and the clear idea that the old way of bingeing was not going to go away without some, maybe a lot of, discomfort. I could not get rid of the discomfort and pain of bingeing without going through other pain, the pain of withdrawal. I can tell you from the other side that the pain of feeling at the effect of food is much worse than the pain of tolerating the urge to binge. I affirm for you the strength and courage to learn to feed yourself reasonably without bingeing. You can binge many times while you are learning to do this! Some people go cold turkey, though that is the exception. If you give up wanting to be the exception, you probably have a better chance of establishing a good relationship with food over time.

Below is a link to a thread I posted,starting with advice from Roger Gould, a specialist in working with compulsive eaters. Many people have also gotten strength from Kathryn Hansen, who wrote Brain Over Binge, though she is someone who did stop bingeing cold turkey, but not after exhausting trying many other means. Trying and failing can actually lead you to become strong enough to face the difficulties and get better at saying no more often because you can become more clear about what it's going to take. It's worth the pain!

You can see from my signature that I do not recommend having calorie limits while you establish your meal routines. I certainly don't recommend stuffing yourself at meals, either! That's the challenge: learning the balance between too much and too little. Trying to do that to achieve a certain weight actually complicates things. No diet or calorie control system can do that for you.

I'm assuming you have not present health conditions.

Also , our 21-day streak thread is open to everyone. Most people don't make it to 21 days their first try or even after two or three, but if they keep at it, most get longer and longer gaps between binges. This in itself is a big improvement! Then you go from there. It is not a process that is over in a few weeks or even months. But the time will pass anyway.

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x1323x5632R>0227






Seven years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


3,955 Days since:  I began the NO S lifestyle
0
1000
2000
3000
4000
SPROUTLET's Photo SPROUTLET Posts: 280
4/6/14 6:19 A

My SparkPage
Send Private Message
Reply
Hello and a warm welcome to the team. I would echo everything Christina has said, and I would also add in a plea for self-forgiveness and compassion. Feeling guilty and angry with myself for 'failing' after overeating kept me stuck repeating my overeating pattern for a long time. Wishing you all the best.

"The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen." [Elisabeth Kubler-Ross, M.D.]
CD13961612 Posts: 2,378
4/6/14 2:50 A

Send Private Message
Reply
Good for you for reaching out for help!

A few things that come up with me that you can try:
* Agree with yourself to leave at least 2, preferably 3 hours of no eating after a meal. Be sure to eat enough during your meals!
* Remind yourself that you must eat ENOUGH, not 'eat less'. Don't forbid yourself to eat. I see your username refers to '1200calories'. If that's your goal (to not have more than 1200 calories per day) my idea is that you are making life very hard for yourself. Better go (very) slowly and eat more so your mind will be at ease knowing you CAN eat.
Often part of the problem is that we have a feeling that we should not eat and that it's WRONG to eat. This thought may help: eating is OKAY and we MUST eat (though we have a choice in what foods!) to stay alive. You have a right to your food.
* If one is a binge eater, forget about dieting or counting calories. Think in terms of 'eating like a normal person'. Eat 3 meals per day and if needed 2 snacks. Very important if you ask me is to not eat in between those meals / snacks! Train yourself.
* If you have an urge to overeat (to eat when it's not meal- or snack time) distract yourself. Do something that is either useful or relaxing (for example, do a household chore, or have a shower or a small walk). It may also help to tell yourself that you will postpone eating: tell yourself that if you still want to eat in 10 minutes (or 1 hour, but start small) you can. This was very useful for me because it helped me realize how quickly those urges to overeat often pass.

Edited by: CD13961612 at: 4/6/2014 (02:53)
EUREKAMAMA's Photo EUREKAMAMA Posts: 234
4/5/14 9:04 P

My SparkPage
Send Private Message
Reply
I just returned to Sparkpeople after a long hiatus. This time I was determined to make it work. Unfortunately, I didn't even make it through the week. I'm constantly eating, even healthy foods, to excess. One day I ate practically a whole roasted cabbage. Today a container of pumpkin seeds, almonds, chocolate, ice pop, 1/4 of pineapple, ate out for lunch, besides the breakfast that lasted 3 hours. I'm sick of my constant need to eat. My stomach hurts and I'm feeling depressed. I can't get into my clothes from last year. What can I do to stop?

Edited by: EUREKAMAMA at: 4/5/2014 (21:12)

Page: 1 of (1)  

Report Innappropriate Post

Other Living Binge Free Team Goals & Building Gr8 Binge Free Lifestyles Posts

Topics:
Last Post:
5/13/2020 11:09:33 PM



Thread URL: https://sparkrecipes.sparkpeople.com/myspark/team_messageboard_thread.asp?board=2846x1323x57400526

Review our Community Guidelines