Stop Binge Eating Help

So sorry I didn't do my best with Cathy's Jan. challendge. That's me.. just not seeing anything through. I start out with the best of intensions. First of the year starts out with high hopes, first of the month with high hopes, first of the week with high hopes.... yet, I keep gaining.
I promised myself 2010 is my year to get to goal. Jan is over I gained 3 lbs last month. I can truely say my biggest problem is Night-eating.

Question: "The Art of Staying on Track"

1. What books have you read on this topic that really helped?
2. Do you ever feel down over this struggle...like the situation is hopeless, run-away-train, etc?
3. What is the #1 tool that you keep in mind that truely helps you, if you do nothing else you consistantly do this one thing?

Kathy A.

kATHY - YOU CAN DO THIS, YES YOU CAN.  Believe in yourself.

1.  Beck's Diet Solution
2.  Of course, we all do - but having feelings DOES NOT mean we have to act on them.  There's no such thing as a "wrong" feelings.  Feelings are feelings and we feel what we feel.  But we don't have to act on those feelings.  For a number of years I was a psychologist in a prison - I used to tell the inmates, '"It's OK to be mad enough to want to chop somebody's head off - it is NOT OK to chop somebody's head off"  It is the same way with cravings. 
3.  Count calories, plan my meals (and write down my plan) at least 1 day ahead of time - better if 2 or 3 days ahead, follow my plan.  Do not allow myself to eat anything after I have consumed my day's calories.  I need to weigh every day - for others this is the worst thing they could do - Know which meets your need.

Craving DOES NOT = emergency   We would deny it with out last breath but, as my grandmother would have said, "What you do speeaks so loud I can't hear what you say"  and what we do says we believe we will die if we do not eat.  I have never known anyone to drop dead overnight because they did not give in to a craving.  People do drop dead because they give in to cravings and become morbidly obese.

Go to the guidelines for this site - Take them to heart.  Go back to basics   Remember why it was so important to you to have WLS   Remember how good you felt/feel when you are compliant   Believe in yourself

If I could only do one thing it would be to set a calorie limit and stick with it come h**l or high water

Take it 5 minutes at a time, we can not give in to cravings for 5 minutes, when those 5 minutes are up start another 5 minute countdown, reward yourself (in a non-food way) for your success.

You are lucky that night time is your hard time - GO TO BED AND DON'T GET UP UNTIL MORNING!!!!!!

YOU CAN DO THIS

Hi Kathy,

**First of all you didn't fail.  You walked away from us and that is a   I don't care if you come on here 4 months in a row and say not this month...then that gives us a change to say...  Let's look closer...

You have already helped us to help you, you say it's night snacking that is hurting you.  Did you post your meals over on Cafe and Cardio?  If not, Kathy can we see an example of what you are eating duing the day.  If you are eating at night you are doing so due to, stress, boredom or hunger.

For me one book is the same as others...I really love the Eating clean books by Tosca from Oxygen magazine.  But I think you already know what you need to do.

Take in as much protein as you can during the day.  I am not hungry if I take in at least 100 grams.  Drink all your water, again I am not hungry when I do.  If you love to be putting something in your mouth while watching TV, then portion out good snacks and do so. If you can't stop at that then don'****ch TV.  Get up and move.  Love music?  Dance, call a friend, get on here and chat.  Journal, Journal, Journal.  Write why you are wanting to eat. 

Give us some feed back Kathy of what are you eating, when and what is going on and we can come up with a plan for you to try.

**Yes I do feel down....but that just puts me back on that merry go round I had surgery to get off of

**Honestly, BOTT is the number 1 think that keeps me going.

Thanks for coming back Kathy!!!  also, check out our new thread BOTT 911. 

Take care,
Kathy

Kathy,
I wish you best. 
i used to be a night eater.  During the day - I was fine, night comes - and the munches started. Horrible.  Somehow - that has changed.  Why - not sure. Now - I get hungry - really hungry in a middle of the day. And I eat, and eat, and eat some more.  Still not enough to cause trouble,a dn some days not enough to eat enough for the day. 

A few things what I changed.
1. eat all day - ever 2-3 hrs during the day - even if not hungry. (planned meals) 
2. Drink water or herbal teas or any other drinks in between..
3. stay out late - to avoid being home in evening (shopping, friends, extra work, workouts,.etc) - but making sure I have healthy  - small snacks-meal with me all the time so I can eat  - when the time required me to eat (premeasured protein rich food - maybe some that did not taste that great - but were OK when hungry)
4. Once home - get distracted by making herbal hot tea, or - when really needed - yogurt with protein powder + fruits.
5. take a bath or shower and go to bed - reading or watching TV or talking to friends (making out included)
A few days like that - and I started getting more hungry in the morning. And I changed my routine.  I eat in the morning and during the day - and I am able to stay away from most foods at night (I may have a small piece of 85% chocolate, or a few nuts)
I also never start my day with carbs - In the morning - I try to avoid carbs - so I will have a protein drink, very high protein snack, then dense proteins for lunch, some fat (cheese, meat, nuts). A lot of fiber food.  late afternoon is what I may have some fruits, extra cheese, etc.  It keeps me full..happy.. Lots of veggies in evening - and some meat or fish...if i get hungry... (not lately) 

Kathy,
Our fellow BOTTers have pretty well covered all the things necessary to help you get back on track.  I just wanted to say that you are not alone, every day is a new day to BOTT!
You can do this!

Deb

Kathy, we are here to support you ! !    The only other think might help is to set shorter goals, say only one goal is to get through tonight, safely!  You could have that same goal every night, then stretch it out to the whole day, take it on in shorter amounts, instead of 2010 it is 2/2/2010 only.  Then 2/3/2010.

Good Luck and I am so glad you are reaching out !

Wise suggestions, Sally