Binging/overeating

[Susan.]

I am just beginning the reintroduction phase of whole 30.

 

I find that I overeat to the point of feeling uncomfortable. Therefore I did not lose lose any weight and may have gained from binging and eating when I’m full/not hungry.

would appreciate any advice on how to prevent the overeating

[Whole30coachme]

Hi Susan,

Congratulations on finishing the Whole30.  Do you find that the overeating happens at every meal, or are there specific times when you tend to eat when you're not hungry?  I can respond more fully with a bit more context.  

Melissa addressed Binging/Home Alone Meltdowns in a post on the Whole30 website and you may find some relevant helpful tips related to your binging/overeating here:

https://whole30.com/2015/11/home-alone/

Thanks,

Kate

 

[Tiara1234]

I really relate to this.  I’m doing a whole 50, started a little before lent to get a head start and because I was appalled at where my eating habits had gone.  Yet I feel no better now.  I’ve been compliant and had some victories in the area of self control for sure, but I can binge on ANYTHING.  And when I make a delicious meal, it’s rarely one serving and I just keep eating.  I try to practice the mindful eating... until I don’t.  I guess I don’t have the best solution yet as I’m still working through this, but just to let you know you’re not alone

[Jihanna]

@Tiara1234 I'm the same way - I can binge on some good food, and do it more easily than I can with junk! Home-cooked meal that's absolutely yummy? Seconds, please! Man, only a spoonful left in the dish? That's not even enough to put away... I eat it now, instead! Yes, I totally get it. I know the justifications, and I know the icky feeling that comes afterward because even good food does us wrong when we cram in too much.

I found that a few things helped me to work on this habit...

1. I often drink peppermint tea during dinner. This is usually two bags of peppermint herbal tea steeped in about 12-14 ounces water (and obviously without anything to sweeten it). If straight-up herbal tea isn't your thing, you could always do one bag peppermint and one bag black or oolong, and the water ratio is variable (you might like yours stronger or weaker than I like mine). Peppermint works as a mild appetite suppressant, so drinking this while I'm eating tends to help my body step on the brakes.

2. I eat slowly and cut up my food ahead of time. Despite what my husband says about "good manners", I go ahead and cut up all of my food (if applicable) and spread it out on my plate, so it looks like there's more than there is. This allows me to put less on a plate and convince my brain that it's more, before I even get started. I eat slowly so my body can really process and acknowledge what I'm eating, and how much of it, instead of just barreling through and eating 2-3 plates before my body can scream that it's full.

3. Sometimes I'll purposefully eat half a meal now, and save half for a little later. If we've made something I know I tend to binge on, or at least want to binge on (even if I've been stopping myself lately), I'll go ahead and force myself to stop halfway through what I've put on my plate (the first serving!) and set that aside. I sit at the table, talk with my family while they eat, and then determine shortly (15-30 minutes later) whether or not I'm actually hungry enough to eat the rest of my dinner or if I just want to eat because it tastes good and is already on my plate -- if the latter, I cover the plate and put it in the fridge for a snack (or meal) later in the day.

4. If I've eaten recently and know I probably shouldn't be hungry, but I see something I can justify eating (like a veggie tray), I'll grab enough to make a mini-meal (think a boiled egg or small scoop of chicken salad and a handful of celery sticks) and pair it up with a very small serving of coffee (I'll make that a decaf if it's late in the day) or hot tea. If I can't wrap my brain around the idea of a mini-meal, then I know I'm not actually hungry and should probably skip the "snack" altogether, especially if it's one of the things I know I'm liable to overeat.

Hopefully something in there might help or give you an idea of how to approach your situation

[Irock]

@Jihanna, I love your ideas! 

I'm one of those who justifies her binges by thinking, hey, at least it's on approved foods!  Not the best way to deal, and I'm glad to have a few guidelines.

 

 

[Tiara1234]

Thank you for the helpful tips.  I’ve definitely got more tools in my toolkit.  I’m improving, but still a big struggle for me.  I know you’re not supposed to track but tracking really helps me to be aware of how much I’m actually eating and avoid the “screw it, I’ll just eat everything” affect because I can see what a difference a small vs big binge has.  Maybe someday I won’t need to, but for now it really helps me.