Ye, I have binge eating issues.
The first thing to do is make it harder to binge, and if you do, you don't do as much damage. Remove all ultraprocessed food from your food environment, and ideally stop eating it all together. But removing it from easy access is the first thing.
This applies to times when you are out, you don't want to be buying food when hungry, always prepare food. It doesn't have to be healthy, but it does have to be prepared, because once you buy food, you buy the ultra processed, and then 3 mins later you have inhaled 3000 calories and undone a week's not binging. (My experience).
Binging works like this. There's a timer, in your brain (there isn't, but the metaphor makes sense). The longer you go without binging, the easier it is not to binge. Put as much distance between yourself and the last binge. That means it gets easier.
It's a cliche, but be kind to yourself. You binge due to habit, neurochemistry and other issues. When I visit my girlfriend, I put a lock on a cupboard and she stashes all her sons junk food in there. This is what you have to do if you are serious about fixing this stuff. It also demonstrates the variation in neurochemistry. Her genes mean they can literally eat half a chocolate bar and leave it. It's ****ing madness, but it shows its not your fault. Most people have some level of struggle with this, some people have none. Genetics.
That said, you can still overcome it.
Forget weight loss for now, get the food you are eating nailed down. If you stop binging g, the weight loss happens by itself. No exercise needed.
The final thing, a piece of advice, just don't eat ultraprocessed food. Nothing from a packet with a long list of ingredients. Up your vegetable intake. The thing that people don't know, honestly, it's mental..
Taste adjusts. Simpler food tastes like ***, until your brain forgets what the heroin food (ultraprocessed) tastes like. Then it tastes delicious. Don't eat anything that tastes too nice, let your taste adapt, and soon you find tins of pilchards and runner beans delicious (literally my experience). Then, if you mess up and binge, you ate an extra 1000 calories, who cares, whatever.
But all the while you are jacking your taste buds with foodular heroin, you will binge.
You asked for what to do, this, in my experience, is the price of controlling binging. My opinion only.
The first thing to do is make it harder to binge, and if you do, you don't do as much damage. Remove all ultraprocessed food from your food environment, and ideally stop eating it all together. But removing it from easy access is the first thing.
This applies to times when you are out, you don't want to be buying food when hungry, always prepare food. It doesn't have to be healthy, but it does have to be prepared, because once you buy food, you buy the ultra processed, and then 3 mins later you have inhaled 3000 calories and undone a week's not binging. (My experience).
Binging works like this. There's a timer, in your brain (there isn't, but the metaphor makes sense). The longer you go without binging, the easier it is not to binge. Put as much distance between yourself and the last binge. That means it gets easier.
It's a cliche, but be kind to yourself. You binge due to habit, neurochemistry and other issues. When I visit my girlfriend, I put a lock on a cupboard and she stashes all her sons junk food in there. This is what you have to do if you are serious about fixing this stuff. It also demonstrates the variation in neurochemistry. Her genes mean they can literally eat half a chocolate bar and leave it. It's ****ing madness, but it shows its not your fault. Most people have some level of struggle with this, some people have none. Genetics.
That said, you can still overcome it.
Forget weight loss for now, get the food you are eating nailed down. If you stop binging g, the weight loss happens by itself. No exercise needed.
The final thing, a piece of advice, just don't eat ultraprocessed food. Nothing from a packet with a long list of ingredients. Up your vegetable intake. The thing that people don't know, honestly, it's mental..
Taste adjusts. Simpler food tastes like ***, until your brain forgets what the heroin food (ultraprocessed) tastes like. Then it tastes delicious. Don't eat anything that tastes too nice, let your taste adapt, and soon you find tins of pilchards and runner beans delicious (literally my experience). Then, if you mess up and binge, you ate an extra 1000 calories, who cares, whatever.
But all the while you are jacking your taste buds with foodular heroin, you will binge.
You asked for what to do, this, in my experience, is the price of controlling binging. My opinion only.
