How do I keep from bingeing

[Cutie14]

I try and diet and do well for about 4 days.. but then all of the sudden I binge and feel like I lose all sense of control.. how do you sucessful dieters do it? Please share your secrets with me.. I have to lose weight.. I want to do it slowly and safely.. but I just always seem to mess up! Please help!

[computris2]

I have the same problem. It is very disapointing when you have worked so hard to lose a few pounds, to screw it all up at one setting. But I think if you, don't deprive yourself of the things you really want, you won't binge and eat to much of them later. The key however is to eat small amounts when you get the urge to begin with. After my first daughter, I lost 20 pounds in two months, and I didn't deprive my self. When I needed chocolate, I ate half a candybar, give the rest away, or put it away and make your mind up that your not going to eat it now, it will be their when you get the urge again. Get busy doing something right away to keep your mind off of it. It really does help. Computris2

[LS289]

I don't do well letting myself have a little bit like that. I'm an all or nothing type of person. I eat a reeses peanut butter cup and I want the whole king size package. Is it inevitable that I will binge while dieting if I always restrict myself?

I'm very proud of the homemade 7-layer bar I passed up tonight, but I'm afraid it will haunt me in the future by turning into a binge! Even though I don't binge that often and my binges aren't TOO out of control, they are still binges (i.e. excessive calories). I wish I could have the will power to eat normally and healthfully all the time.....But then again, don't we all.

[csoar2004]

Originally Posted by Cutie14

I try and diet and do well for about 4 days.. but then all of the sudden I binge and feel like I lose all sense of control.. how do you sucessful dieters do it? Please share your secrets with me.. I have to lose weight.. I want to do it slowly and safely.. but I just always seem to mess up! Please help!

First and foremost, I think you need to regard yourself as a lifestyle changer rather than a dieter. Changing your lifestyle temporarily with the intention of returning to the lifestyle that made you fat is an unrealistic longterm dieting strategy.
2) cravings are often related to falling blood sugar. So eat something every 2-3 hours
3) get rid of highly refined carbs: white sugar, white flour, pasta, box dinners, chips, crackers, cereal, etc.
4) drink 8-10 large glasses of water per day
5) eat lots of fresh veggies. I mean LOTS. eat only one or two fresh fruits (low glycemic ones like apple/pear/berry) are best. Save the tropical fruits for later as an occasional treat
6) eat about 10 oz lean protein, daily (give up ribs & other fatty cuts for now).
7) MOVE. I mean get out there and at least WALK around the block a couple times. Your lymphatic system - your body's 'garbage collector' needs you to exercise (and drink lots of water) so that it can function. It has no central pump (like the heart in the cardio system or the lungs in the respiratory system) and relies on YOUR exercise and gravity to work. Dehydration (not drinking enough water) also results in a sluggish lymphatic system.
8) keep a food journal. It will help you identify patterns, bingeing triggers, food triggers. The first step in interrupting a pattern is identifying it. So learn what sets you off: stress? emotion? other foods?
9) get rid of foods you shouldn't eat. Don't buy them. Don't bring them in the house. If they aren't around to tempt you, you are less likely to cave when hit by cravings.
10) laugh out loud every day. Laughter not only burns calories, but it releases endorphins. And really, life is too short to spend any other way, IMHO
11) find a support system for your weight loss. Either real and/or virtual, having a place to go to whine, crow, question, etc. is a real asset.

I followed these strategies (discovered in Ann Louise Gittleman's book, The Fat Flush Plan) and flushed 57 pounds in a little over 6 months. I've kept off the weight for over a year and have never been healthier.

good luck
______________________
203/146/150 on the Fat Flush Plan for life and perky to the max!
(yes, it's true, I lost some MORE weight after attaining goal. Is that cool or what?! )

[Cutie14]

Thanks for your input. I am trying as hard as possible to make this a lifestyle change!! I spent this summer kind of relaxing so I'm thinking that a lot of my bingeing etc. was due to being home a lot and not having that much to do. Hopefully now that I will be going back to school I am going to gain control more and won't be home as much and eating junk. I'm 19 and live at home with my family.. they eat junk food. What I decided to do is to make one kitchen cabinet all mine and put all health goodies in it. I think I can follow your rules.. all except the one with the fruit. I LOVE fruit and eat a lot of it.. have any advice? I always felt that it was a low calorie/ low fat food that I could stock up on. Anway, thanks for your input. If anyone else has any advice I'd love to hear it! Thanks!