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BUNNABABY's Photo BUNNABABY Posts: 387
2/24/10 2:03 P

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Great discussion. I threw out a chocolate cake with cream cheese frosting yesterday at work and I too make sure it gets in the dirty part of the garbage. Freaks me out that I even have to do that, would I really dig it out of the garbage? Scary!

I have been completely unsucessful in stopping this latest binge. Have been thinking about what got it started and I believe it was just a cookie here and there. I am thinking I need to just avoid sugar and and a lot of sugar-free goodies. Some days I like to kid myself into thinking that I am all in control of this binge eating and I only do it because I don't want to eat the other foods, but the truth is I am not in control and I am eating binge foods because that is what I eat when binging and I can't just stop.

So far today so good, one minute at a time. emoticon

Sue is learning to consume food for life rather than food consuming her!


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CHARLIE603 Posts: 304
2/24/10 8:56 A

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Congrats Tawney. I think the more we prove to ourselves that we can manage this, the easier it will get over time. The thing that I have to look out for this time is getting TOO comfortable when I've had a lot of time binge-free. I think during those times I listen to my inner-lie that "one" won't hurt me. So I'm definitely on the look out for that. I'm on day 14 today.

Kerry-Have you thought about upping your calorie range for a brief period until you feel comfortable with the routines that keep you binge-free? From what I've been reading, calorie restriction and feeling deprived is certainly a huge trigger for a lot of people.

Cherbear and VTcricket: I'm not a fan of throwing food away but do it regularly if I'm feeling vulnerable and I am ashamed to say that if I throw it away it has to be in the dumpster. In the past,I've put a loaf of bread in the kitchen garbage and took it back out to feed the "lie" (I call all of those seductive binge thoughts "the lie").

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TAWNEY3's Photo TAWNEY3 Posts: 2,733
2/24/10 7:19 A

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Good morning everyone
I am waking up to minus 22 C but I feel warm and wonderful. I have made 7 binge free days. last night I kept thinking I "needed" something for dessert but just kept thinking and then I phoned my cousin for a long chat and then I went to bed and read a book, watched the Olympics and woke up this am feeling great. The scale has begun to move down again. Thank you all for your comments. They really help. Have a great day everyone and remember love yourself first.
Tawney

Tawney


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INCTRL's Photo INCTRL Posts: 5,693
2/23/10 9:44 P

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KERRYMONIQUE I like that way of thinking about grazing - I think you are right it is a way I sub-consciously try to not binge.

Today is day 4 of no binging for me.

14 Days is great Cherbear

Yes, I have done that to - thrown away good food - but better in the garbage than on me. I think it takes strength to do that.

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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KERRYMONIQUE's Photo KERRYMONIQUE SparkPoints: (0)
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2/22/10 11:06 P

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I'm loving this you guys! I can totally relate to so many of your comments.

Dragon:
I never really connected doing "good" at eating out as the reason for my binging. I assumed it was loneliness like most other times. But you're right on target with this one, because while I was eating my healthy dinner, I was fantasizing about what I was going to get on the way home! Oh boy emoticon

Laura:
I sometimes do the grazing thing. I will go back and forth to the kitchen a dozen times, getting a little bit of this or that, but I've found that it's because I want to have a full-out binge and nothing I'm snacking on is really what I'm craving... either that or I'm trying to stop a full-out binge.

Cherbear:
14 days binge free!!! emoticon emoticon emoticon That's terrific!!! And I do the same thing with throwing away good food - it's a waste of money, but it saves me!!! Garbage disposal is my friend and if it can't go in there, it has to be disgustingly dirty in the trash, or I have to walk it to my apartment's dumpster.

I had a good day today. I haven't really been losing weight for several months now, just juggling the same pounds. I have to accept that it is my binging that is ruining my weight loss. My days are either really good and right on target (1200-1500 calories) or I eat over 3000 calories!! There is rarely a day in between. It's so frustrating because I'm doing so much else right, like water, veggies and exercise... but nothing battles the damage of binging. emoticon

~Kerry~

"The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel." - Steven Furtick


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VTCRICKET84's Photo VTCRICKET84 Posts: 1,445
2/22/10 10:46 A

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CHERBEAR74, i do the same thing! sometimes i have to just throw it away because if i don't i know i will over-indulge. sometimes if i really can't trust myself, i'll put dishsoap on it before i throw it out. whatever works ya know :)



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CHERBEAR74 Posts: 4
2/21/10 11:49 P

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I love this! I joined SP several months ago and have been ever so slowly feeling my way around the site. This discussion is perfect for me and reinforces many things I have found to be effective in my fight against bingeing. I was at the end of my 14th day of not bingeing (that is HUGE for me) on Friday when I got in trouble. However, I fought it off yesterday, and the day after is always a turning point for me (good or bad), and I'm fighting it today. Nice to know I'm not alone - my husband just shakes his head when he sees me throwing perfectly good choc. chips into the trash, making sure the chips fall into the dirty trash and are completely ruined!

INCTRL's Photo INCTRL Posts: 5,693
2/21/10 9:28 P

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I understand that too. Ihave done that in the past. I know I have to try and have the things I really want but in moderation during a holiday dnner or a night out.

By the way, I have done much better over this weekend. I did not binge for two days.

Actually I don't really binge I more graze for an extended period when I eat out of control but eat way too much from when I feel overwhelmed

Does anyone else do this.

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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OUTLIVING's Photo OUTLIVING Posts: 290
2/21/10 8:30 P

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emoticon

i used to come home after eating out at events/restaurants and then binge like crazy if I tried to "behave" instead of eating without restriction at the event.

you know how all the "healthy eating tips" suggest taking some home, salting your food.... etc? When I started trying to do those tips = the feeling that I was depriving myself, restriction, couldn't eat what I wanted... it made me feel anxious, and those things triggered later that night bingeing.

it's not rational thinking, and I really had to talk back to my inner 2 year old child.

It's starting to get better, like yesterday, I tried a new wild rice/fruit salad instead of a fish & chips favorite! didn't binge last night. woohoo!!!

but, there are still times where I crash!

More practice! :)

KERRYMONIQUE's Photo KERRYMONIQUE SparkPoints: (0)
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2/21/10 1:06 P

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I'm mad at myself because yesterday I did really well. I even went out to eat and instead of doing my normal "well I never go out to eat, so I'm going to have whatever I want", I actually made wise choices. I had dinner, a few bites of dessert and even a drink and stayed within range!!!

Then when I came home at 1:30am... I made a huge batch of pancakes and more than doubled my calories for the day. Ughh... I didn't even try to stop myself. It was so late, I was tired and came home to loneliness batting me upside the head. emoticon

~Kerry~

"The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel." - Steven Furtick


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CHARLIE603 Posts: 304
2/20/10 8:43 P

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PokeyLvr1, of course you can join! Everybody is working on the same problem and its a great place to support each other.

LauraG71, writing out your meal plan sounds like a great idea. I know when I'm at home all day it is really difficult not to overeat. But eating on a schedule will probably help with that. The past 10 days (I'm on #10 binge-free) that is pretty much what I've been doing. I don't necessarily know what I'm gonna eat, but I try to eat 3 meals around the same time and if I miss a meal like I did Friday (missed BF and Lunch) I just waited til dinner to keep myself out of the mindset that I should eat when I feel like it. Hang in there. I really believe that all of us can manage this!

Edited by: CHARLIE603 at: 2/20/2010 (20:48)
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INCTRL's Photo INCTRL Posts: 5,693
2/20/10 11:12 A

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Okay, I was doing so well and then this week my son was home sick with a bad case of bronchitis (possible pneumonia). I worked at home all week and ate horrible- like a bottomless pit (Wed, Thurs and Friday)!

I did exercise a good 5 hours this week but cannot figure out why I do this, every so often.

Today I am just finishing up my strength routines and I feel strong. I am now going to write out my meal plan for the day and hope for the best.

Any encouragement is appreciated! Thank you.

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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POKEYLVR1's Photo POKEYLVR1 Posts: 124
2/20/10 11:05 A

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Hello,
I have been extremely bad with Binge eating these past 2 months, and I want to find the will to go as many days without binging. I find that this is a great opportunity to do that. Could I join? :D

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KERRYMONIQUE's Photo KERRYMONIQUE SparkPoints: (0)
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2/20/10 12:27 A

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2 days Binge free!! Woot woot!!

~Kerry~

"The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel." - Steven Furtick


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CHARLIE603 Posts: 304
2/18/10 2:00 P

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Yes, they had proposed criteria in DSM-4, but until 5 comes out most of us have had to diagnose it as an "Eating Disorder Not Otherwise Specified". I agree with the article though that this medical model that just looks at the absence or presence of certain behaviors really simplifies the complexity surrounding the disorder and it will involve some clinical sophistication to also distinguish between a person who has an atypical presentation of depression (gains weight from overeating instead of losing weight due to loss of appetite) and someone with both BED and Depression, particularly b/c they co-occur and we still don't know which comes first, the depressive disorder or the BED but both respond to antidepressants and CBT, so I guess that's a start. And yes, DBT is a subset of CBT...it just has some very specific and focused techniques that fall in the category of Mindfulness, Distress Tolerance, Interpersonal Effectiveness, and Emotion Regulation Skills.

I've gotta practice some distress tolerance today (it's a really stressful today which makes me vulnerable when I go home at night...but time to put that CBT and DBT to work).


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KERRYMONIQUE's Photo KERRYMONIQUE SparkPoints: (0)
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2/18/10 9:26 A

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Check this out:

They are proposing to add Binge Eating to the DSM V - the latest edition of the diagnostic manual for psychiatric disorders. It's an interesting article and has a link for the proposed DSM V definition of binge eating. I personally think this is a great idea and I like their definition.

I also posted the whole article in the team's general discussion forum.

http://www.dailyspark.com/blog.asp?post=
binge_eating_set_to_become_an_official
_mental_disorder

~Kerry~

"The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel." - Steven Furtick


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2/18/10 12:16 A

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EILIDHMACLEOD: I'm glad to know that I'm not the only one who can take a household of healthy food and make it worse than McDonald's!!! emoticon As far as the journaling goes... I felt the same way. I had no clue what to write. So, I typed out a page, that wrote the date, time, how much calories and fat I'd eaten, whether it was house food or fast food and then I wrote how I felt before, during and after my binge.

I did this for a year and it didn't seem to make much of a difference... I was more observant, but not changing anything. Then one day, I had bought some stuff I really needed, but it was expensive and I couldn't control the need to binge. I realized that I can't handle emotions (even feeling good, taking care of myself emotions) and that I'd prefer to make myself physically ill. After all, I know how to deal with a stomach ache. And it seems I don't know how to deal with anything else. I wrote a whole blog about it if you want to know more.

I'm up and can't sleep... again!!! emoticon So, I tend to stuff my face with food until I can't move. I know I'm not sleeping because I'm really lonely... food softens the blow. I'm trying to redirect on SP. Also, there's NOTHING in this house that would satisfy my urge and I've tried a couple things already. emoticon

~Kerry~

"The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel." - Steven Furtick


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OUTLIVING's Photo OUTLIVING Posts: 290
2/17/10 5:25 P

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DBT (Dialectical Behavior Therapy) is new terminology for me, but seems to be a subset of CBT (cognitive behavior therapy) that has worked well for me.

Mindfulness has been essential for me. I spent years with my head in the sand and eating in reaction. Changing that has been hard but happens when I really take the time to assess what is happening and then make a concious choice, good, bad or ugly. It's hard and much easier to slip into non-mindfullness.

This week I'm working on

2.Substitute natural sugar for processed treats. For me, this also includes "planned" sweets/salty foods.

and, 1.Clean house (limit junk food/keep junk foods out of sight).
For me, this means making the foods I need availailble and sticking to my grocery list instead of buying my binge foods when I see them.




TAWNEY3's Photo TAWNEY3 Posts: 2,733
2/17/10 2:02 P

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Thank you Thank you Thank you Charlie for starting this challenge.
I have been "away" from sparking - doing my best to gain weight as fast as possible. I start out fine in the morning but do not end up that way. Last night after "blowing" it again I decided to see if Sparkpeople could help me and I found you. I feel much more hopeful that I can do this. I was even able to post my weight and measurements. This is day 1 and I am very motivated.
Tawney
emoticon

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EILIDHMACLEOD's Photo EILIDHMACLEOD Posts: 383
2/17/10 12:05 P

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I've noticed the same thing, Kerry. I do better if I give myself the fast food when I HAVE to rather than overeat the healthy stuff at home. I end up eating too much of other things, trying to satisfy the craving for the one thing I want, and end up doing more damage. Granted, the fat content may be less, but I can eat 3,000 calories of "healthy" food just as easily when I'm out of control.

I haven't started a journal yet. I never seem to know what to write. If I could put my finger on just what emotion I'm feeling I could do it, but rarely do I know what's causing the tension that leads to the binge. And, like you, then I have to figure out what to do about it. I've search for therapists who deal with this stuff but have never found one I can connect with or seems to truly understand what I'm saying. I'm tired of forking out money I don't have to people who just listen and stare and say "see you next week." Argh!

Well, we're all in this together at least and not alone in our suffering!

"You don't have to do this forever. You just have to do this for today. Everyday." -- Unknown


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CHARLIE603 Posts: 304
2/17/10 12:05 P

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Kerry we just started a couple days ago. Got the brainstorm but didn't want to delay until March so started in the middle of the month. Glad you are joining us!

LetGo55-the contamination move is my "emergency technique" but I have used it years ago (not in the middle of a binge-hard to do that one)right when I knew I was vulnerable to a binge. I had eaten two slices of toast with butter/jelly and on my way back for the third, I just put the whole loaf of bread in the sink and ran water on it. Saved me about a 1,000 calories. LOL. These are of course the quick fixes while we work on the much harder, slower, emotional and sometimes biochemical issues that trigger a binge.

Livelovehappy: Congrats on the will power; that is a terrible combination for me, too. So, b/c I don't trust myself in vulnerable situations I try not to be alone b/c being alone in a vulnerable situation is a dangerous combination for me when it comes to ACTING on a binge impulse.

Keep up the good work ladies! Keep practicing, practicing, practicing. Tell us if your techniques don't work, too. Someone might have suggestions. Not just interested in the good days, but all of your days.

Edited by: CHARLIE603 at: 2/17/2010 (12:17)
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KERRYMONIQUE's Photo KERRYMONIQUE SparkPoints: (0)
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2/17/10 11:58 A

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I love DBT and have found it very useful, but it is a skill, like meditation, to get the full effect you have to practice, practice, practice.

I just got this email... even though it looks like you started at the beginning of February. emoticon I think this will be helpful for me, I need a more accountability when it comes to binging.

I had a NYR of not eating fast food or take out/delivery because those are the main things I binge on. I figured I would still binge (too much going on there to quit cold turkey), but it would be on my healthy food at home. Well, I ended up eating way more calories on "healthy" home food, than I ever do eating fast food... can we say back fire??? Although I did go 47 days without fast food/take out.

It's definitely all about emotions for me - nothing about actually being hungry. I even did a binge journal for a year. Now I know what's going on, but need to figure out what to do with those emotions. emoticon

~Kerry~

"The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel." - Steven Furtick


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DBLOSER4LIFE's Photo DBLOSER4LIFE Posts: 92
2/17/10 11:16 A

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this is what i think i need i always never face my emothions and i think that i should start maybe i could lose more wt this way. thanks do we track emoticon

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LIVELOVEHAPPY's Photo LIVELOVEHAPPY SparkPoints: (0)
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2/17/10 11:09 A

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Good point on the shove-factor, Erin. That's another thing that makes a good binge...

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ERINSPRINGER Posts: 28
2/17/10 10:34 A

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I like to eat a bag of popcorn. You know, the 94% fat free mini bag? I like that because I can shove the food in my mouth and feel like I am getting a mini binge. I know that kind of defeats the purpose of learning not to binge, but it helps. Also, it is only one point on weight watchers. Then I eat a 90 calorie strawberry bar (Special K or store brand, Walmart's is great) It is also one point. For two point I get shove food and a sweet.

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2/17/10 9:07 A

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I'm in the middle of the perfect binge storm: PMS and exhaustion. I'm keeping--barely--within my calories and so far haven't binged. I have no advice other than to say it's sheer willpower.

Last night I did want to gobble up the peanuts, but because I knew it was emotion-motivated vs. actual hunger, I turned to the laptop and played endless games of Mahjong. I can't eat and play, so it kept me distracted until I was tired enough to go to bed.

Also, when I have that binge feeling coming on, I turn to something that's within my calorie range but higher in fat. I've found that for me, if I eat a string cheese (usually the part skim ones work best for me for this), I'm more satisfied and better equipped to not binge than if I just ignored the urge.

For me, string cheese isn't a trigger at all, so I can have one and move on, knowing I've eaten something. Many of my binges are triggered by honest hunger with a combination of emotions (just hunger doesn't trigger a binge), so eating something small like that helps me.

So far, 2 days binge-free. I'm working on today being day 3.

Lynn

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EILIDHMACLEOD's Photo EILIDHMACLEOD Posts: 383
2/17/10 7:45 A

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Good for you for remaining strong! emoticon

"You don't have to do this forever. You just have to do this for today. Everyday." -- Unknown


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HELLAVAHC's Photo HELLAVAHC Posts: 333
2/17/10 6:43 A

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I managed to put off a binge last night ( I was home alone for a few hours, very tired, and pretty grumpy). I ate a normal dinner and still felt "deprived." I knew a binge was coming on...

I did a really light workout - for 45 minutes- and by the time I was done, I felt how full I was from dinner and in another 15 minutes my BF came home. I kept the binge off!

"If you're going to do it, do it right."

"Happiness is somewhere between too little and too much."
LETGO55's Photo LETGO55 Posts: 7
2/16/10 10:01 P

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awesome ideas...but....whooooaaaaaa....2 contaminate the binge food....but.but.but.what if i want 2 eat it later? (:0) LOL!!!!I had NEVER thought of that one...maybe, just maybe, it will work (only if i can contaminate it before it enters my mouth)...wish me luk!

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OOLALA53's Photo OOLALA53 Posts: 17,857
2/16/10 7:03 P

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Aack, I don't mean to drive anyone crazy, but another way to stop picking at food on your plate, say, at a restaurant is to pour a lot of salt on it. emoticon

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


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OOLALA53's Photo OOLALA53 Posts: 17,857
2/16/10 6:54 P

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Charlie, I find it very helpful to hear what people actually DID on a particular occasion, as you just reported, rather than just saying strategies in general. It's one thing to say "here's what you should do." It's another to hear "I was having a problem and here is what I did to solve it." Thanks!

Just wanted to add to what I said before: if you abstain, then eat rich food but refuse to give in to the desire to BINGE, but instead eat a small amount and then go on to other activities, not obsessing on the food, it will also decrease the body's urges. It takes a pattern of this behavior, though, not just one or two episodes. So, moderation--over and over and over, at hundreds of meals--really is the key! Whatever thoughts and behaviors get us there, let's share the victories. emoticon

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


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FREEDAWN's Photo FREEDAWN Posts: 671
2/16/10 6:47 P

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Thanks for emailing me this challenge and the tips. It is exactly what I am working on: mindful eating. I didn't realize how much (except for dinner), I always have something else going on when I am eating, especially reading the newspaper and being on the computer. So for me, challenge would be to NEVER eat doing either of those activities.

Thanks. Dawn

"May I learn to look at myself with eyes of understanding and love"-Thich Nhat Hanh

"Be not afraid of going slowly; be afraid only of standing still."-Chinese proverb


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CHARLIE603 Posts: 304
2/16/10 6:38 P

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Great to all who are taking the challenge! I know we can manage this behavior together.

RE: question about checking in daily. I think we should check in as frequently as you like--do what is comfortable for you. I don't want to put any strict guidelines on b/c I have found that it can put some people off from participating if they don't do it "perfectly". The only rule is to try something different and let us know how it works for you.

Today, I worked on enjoying a snack I had rather than rushing through it b/c I was on the go (being Mindful). I also focused on putting physical distance between me and food. The cookies in the cabinet (that belong to my hubby) have been flirting with me earlier. So when I was home alone, I made sure I spent more time upstairs distracting myself. Also, when I found myself thinking about them I told myself that I control what goes in my mouth, not the other way around. Now, I'm getting ready to eat a healthy dinner and play with my daughter!

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ALISONSLP's Photo ALISONSLP Posts: 504
2/16/10 6:09 P

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Thanks. I need this challenge right now. I am on Day 16 binge free, but starting to lose focus a little. The last couple of days, I have flirted with binging (eating an extra granola bar, taking a few bites of pancakes I made for the kids). Today I have been on track and now I have a reason to stay focussed!!

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


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HAPPYVAUNIE's Photo HAPPYVAUNIE Posts: 16
2/16/10 5:29 P

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thanks for the tips. i'm so tired of binging.

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EARTHSEAME's Photo EARTHSEAME Posts: 5,061
2/16/10 4:57 P

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emoticon It's time for a review of these rules for me!

-Evie


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INCTRL's Photo INCTRL Posts: 5,693
2/16/10 3:54 P

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Thanks - I really need to rwad these again and focus on them.

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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CD1359467 Posts: 954
2/16/10 3:49 P

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Great tips.I will keep a writing pad by the fridge.

OOLALA53's Photo OOLALA53 Posts: 17,857
2/16/10 3:48 P

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I've been using the Thought techniques the most, so some of the other problems don't even come up. For example, usually if I find some candy that I wasn't expecting in a desk drawer, a surge of delight and desire goes through my body and I often used to grab the package, tear it open, and eat a mouthful as if I was a robot! However, recently a teacher returned a borrowed book with a little package of M&M's, which I threw in a bottom drawer. After the weekend, I happened on it, and there was no physical reaction in my body. I felt neutral. I did move the package to cabinet and took it home last weekend, but I didn't think about it again until I unpacked my lunchbag. I really believe that repeated action of fighting the urge thoughts and then doing other activities has diminished the automatic response. Just remember that if you abstain and then give in with a binge, it makes the urges stronger! That has been my incentive to stick to my plan.

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


3,995 Days since:  I began the NO S lifestyle
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DSJB9999's Photo DSJB9999 Posts: 7,176
2/16/10 3:19 P

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Wow these are excellent, will print them off and try to digest properly later! Thank you
emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
LADYELEANOR's Photo LADYELEANOR Posts: 19
2/16/10 3:15 P

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Excellent suggestions - especially the contamination action. Great to be part of the LBF team. People who understand - really understand.

DOCLOVER's Photo DOCLOVER Posts: 519
2/16/10 2:52 P

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Awesome, awesome tips. Those binge busters really help. Way to go Charlie!!!

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ANAMIA8's Photo ANAMIA8 Posts: 303
2/16/10 2:36 P

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thank you so much for this challenge. i need it so badly.

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EILIDHMACLEOD's Photo EILIDHMACLEOD Posts: 383
2/16/10 2:34 P

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Great tips! I have been binging off and on all week and fighting to get back on track. Will definitely try some of these ideas.

"You don't have to do this forever. You just have to do this for today. Everyday." -- Unknown


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LIVELOVEHAPPY's Photo LIVELOVEHAPPY SparkPoints: (0)
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2/16/10 2:00 P

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I like this. The biggest challenge for me will be writing down the feelings. I want to work on it, so this week it'll be my focus.

Day one no binge!

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CHASINADREAM's Photo CHASINADREAM Posts: 275
2/16/10 1:56 P

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This sounds really good! I am ready to try to work on some of the issues surrounding my binge eating this week. I really like the contaminate idea but don't know if I could bring myself to do it! emoticon emoticon I will try thought!!! I can do this and a cupcake does not taste better then healthy feels.....or so I'm told!! emoticon

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VTCRICKET84's Photo VTCRICKET84 Posts: 1,445
2/16/10 1:54 P

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love the tips - all so relevant and so very true! i will look back at this message often this month :)



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HELLAVAHC's Photo HELLAVAHC Posts: 333
2/16/10 1:53 P

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This sounds great. Should we do a daily check in with any of our strategies? Keep a binge-free tally?

I'm on day 3 of binge-free!

"If you're going to do it, do it right."

"Happiness is somewhere between too little and too much."
CHARLIE603 Posts: 304
2/16/10 1:30 P

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Dialectical Behavior Therapy has been shown to be effective in reducing binge eating. For the month of February, practice the following DBT technique AND choose 1-2 additional binge busters from the areas below (or your own) to practice. Check in here throughout the week so we can encourage one another. Next month, I'll introduce another DBT technique and more binge-busters we can work on!

DBT Technique: Mindfulness. Practice being acutely aware of your feelings and your appetites. Are you truly hungry or are you trying to avoid an emotion or make yourself feel emotionally better? Being mindful will help you make better choices and eat only when hungry for food. When eating, be aware of your food. Eat SLOWLY and SAVOR every bite.

Binge Busters:

*Food-related
1. Avoid calorie restriction.
2.Substitute natural sugar for processed treats.

*Behavioral
1.Clean house (limit junk food/keep junk foods out of sight)
2.Contaminate binge food if tempted to binge or to stop a binge (e.g. throw it in dumpster, put soap on it, wet it)

*Emotional
1. Express your feelings, don't swallow them.
2. Avoid judging yourself, try to avoid guilt.

*Thoughts
1. Monitor (write it down) thoughts that precede a binge and challenge those thoughts with positive self-talk.
2. Write down the pros and cons of giving in to a binge and ponder it daily, especially when stressed, or when feeling cravings.



Edited by: CHARLIE603 at: 2/16/2010 (13:34)
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