Whats the best substitute adiction to a food addict?

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nicole2222

Joined: Sep 10
Posts: 55

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Posted: 11 Jan 2011, 12:37
I'm an emotional binge eater, though I'm not an overly emotional person I find myself feeling very hungry when I'm stressed or irritated. I know, like cigarettes are for smokers, that sugar is my habitual addiction. My body gets a pleasurable feedback from the chemicals released when I binge...knowing that I'm addicted doesn't help me stop, especially when I'm alone.

Has anyone else struggled with this and do they have any advice as to a healthy replacement habit or a tricky way to make me learn portion control without making me feel like binging?

Nicole
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 11 Jan 2011, 12:40
Exercise! It actually works. It actually de-stresses you, unlike food. And once you get into it, the endorphin rush is so much better than any sugar rush Smile
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
Envennom

Joined: Jan 11
Posts: 12

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Posted: 11 Jan 2011, 12:45
Best advice I can give is keep junk food out of the house. If it isn't there then you won't eat it. Replace junk food with more reasonable choices around the house. I've found that 100 calorie packs of different snack foods help, and popcorn is great because you get a lot of snacking for a relatively low amount of calories.

If you find you binge when eating out check out this link:

http://eatthis.menshealth.com/home

I know its from Men's Health magazine, but it gives you easy alternates for foods you are craving when you are out and helps make you a more informed consumer. I find that reading calorie and fat information on food i like but know is bad for me is the best way for me to avoid whats bad for me.

Do you exercise? That can go a long way with relieving stress (and I'm a very stressed person so I know Smile ).
loveaic

Joined: Jul 09
Posts: 25

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Posted: 11 Jan 2011, 12:54
Boy do I hear ya Nicole! I've tried both exercise and keeping junk food out of the house and it does work, but for me, only temporarily. I eventually kind of get burnt out working out every few months, or I let myself buy something bad at the store and I blow it. I am working on how I can keep myself committed to this process so I can follow through for the rest of my life.
Darbo

Joined: Jun 10
Posts: 40

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Posted: 11 Jan 2011, 13:30
@ loveaic Life is about ups and downs. We will always have times of working out/not working out, eating junk food/eating healthy, etc. It is just a matter of being able to recognize when we are getting off the "healthy journey" and getting back on it.

Just because we are trying to make life changes doesn't mean that we will change for life. Just take it one day at a time! Everyone on this site is on the "healthy journey" at this time in their life, some of us will go off and come back at a later date.
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 11 Jan 2011, 13:37
loveaic wrote:
...I let myself buy something bad at the store and I blow it.


Just know that you can't blow it. Unless you give up, there is no failure. Eating the wrong things or eating over your calories for a day isn't blowing it. Having a piece of cake isn't blowing it. Each day is it's separate choice and making choices we aren't happy about one day doesn't need to affect the next. So eat the chips or cookies or whatever, and move on. Enjoy it! If you're going to eat it, you may as well enjoy Smile

I think a lot of people on diets suffer from this idea that one "slip up" equals failure. It does not. In fact, I wouldn't even consider it a "slip up" to eat out of plan for one day! In fact, sometimes, a person just needs some chocolate and wine! It's absolutely fine.

When we let go of the idea of All or Nothing, is when we truly begin to succeed Smile
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
sheripickle

Joined: Jan 10
Posts: 660

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Posted: 11 Jan 2011, 13:50
I agree with Kate....when I feel like that I workout!! amazing what it does for me!!
~Cheryl~
loveaic

Joined: Jul 09
Posts: 25

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Posted: 11 Jan 2011, 14:17
Yes Kate! Blowing it: That is the biggest thing I am trying get straight in my head! And for me, it is the hardest. I'm stubborn like that Smile I love your blog, I just added it to my favorites so I can take some time and hopefully get those positive vibes in my head. Plus, I need to learn how to cook!!! and you have some great ideas!
nicole2222

Joined: Sep 10
Posts: 55

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Posted: 11 Jan 2011, 14:39
thanks darvo and loveaic for the up-talk, and yes while I did do exercise and remove all the junk from my house (I too love the 100 cal packs) I still catch myself eating half a loaf of 100% whole wheat and 2 boxes of tofu..

that's what i don't understand and can't control about myself, sometimes I'm so on it and then something just triggers a binge of epic proportions (see my weight loss chart eesh)..but I did love it when I had a 24 hr fitness subscript I went everyday until I ran out of money.

But today is day 3 of no binge eating and I'm counting on the support of this site once more to try to change these things about myself..thanks for all your time and support!

Nicole
Marlboro Man

Joined: Sep 10
Posts: 418

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Posted: 11 Jan 2011, 14:41
i just wanted to suggest eating something like a frozen diet juice, diet cola (avoid aspartame) or my favorite, sobe life water. it's sweet and has that dessert-like satisfaction of a slushie or italian ice and can be zero or very low calorie. and as far as the "blowing it" issue sometimes not eating something you craze is best cause if you dont eat it you start to crave other things that become a staple food in your diet... i no longer crave candy and sweets and crave spicy and fishy.
“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”
—Aristotle
"It's not a diet, it's not exercise, it's a lifestyle."
-Unknown
nicole2222

Joined: Sep 10
Posts: 55

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Posted: 11 Jan 2011, 14:42
And k8yk your always awesome, your advice is always right on target thanks again..
loveaic

Joined: Jul 09
Posts: 25

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Posted: 11 Jan 2011, 15:11
I think I see better now Nicole. It doesn't matter what the food may be, healthy or not, you can't stop eating after what would be considered an average portion? So, it is almost like that satisfied full feeling doesn't kick in until it is too late and you've already eaten too much? If that is it, a good way maybe to try to fight that is to make sure you pre portion everything and eat slowly. I know sometimes, if I'm at a weak moment, I'll notice that I'm on my 4th piece of cinnamon sugar toast b/c it just tastes soooooo darn good! When I know that is just a comfort food and two pieces is probably plenty. So, I can totally get that. I definately struggle with that. It is like all self control is gone for 10 or 15 minutes. I guess it is retraining my brain.
loveaic

Joined: Jul 09
Posts: 25

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Posted: 11 Jan 2011, 15:15
Darbo, I think what you said is how I have been able to keep myself between 150 and 160 for so long. I will get up to 160 and go "woa" and I am able to get myslef back to 150 or so. I am just tired of how I do that and plus, for just once in my life, I'd like to be about 130. I don't know why that number. It just sounds good! I was like 125 when I was in 5th grade, so I feel like I've never known what it feels like to be "thin". Thanks!
Darcy0528

Joined: Aug 09
Posts: 15

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Posted: 11 Jan 2011, 17:51
Being a lifetime "emotional eater", I can truly feel for you. We are brought up as food being the solution to every issue. We are given a cookie when we fall down and skin our knees. We are given ice cream when we get a good grade in school. We are brought up to associate food with the good and the bad. I've taken up doing house work instead of taking a bit. I've got the cleanest house in the neighborhood. The big thing is you have to find something else to replace your eating. Put a picture of yourself on the fridge, so you can see who you are doing this for. Because if you aren't doing it for yourself, your health, then you will fail in the end. You are the reason!
Darcy
"I'm not short, I'm fun sized!"
redgirl1974

Joined: Nov 10
Posts: 87

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Posted: 11 Jan 2011, 18:31
I just wrote something like this is a journal post of mine a few weeks ago. When I cheat, I feel like a drug addict that has relapsed and it make me feel horrible. I am also an emotional eater. I agree with Envenon, if its not in my house, I can eat it. Sometimes I wont even let my husband snack around me so I don't feel tempted. After a few months, I can say its getting easier. I agree with all that posted exercise is the ticket. It really helps burn off all that emotional baggage that causes me to want to binge. I usually work out in the morning so I am set to go. Dont get me wrong, I still have really crappy days, I just don't deal with them with food. Ask around, I usually come here to this site to vent. Its great because there is always someone around who knows what I am going thru. I agree with Darcy, hang a before pic up on your fridge, it might just stop you from opening it. I also drink alot of water. If your really in a bad place, like I was, try and go to a nutritionist for counseling or Over Eaters Anonymous for support. Anything is worth a shot. Good luck and hang in there.
Shmeggles345

Joined: Jan 11
Posts: 28

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Posted: 11 Jan 2011, 20:44
I agree with pretty much everything everyone has written. Although, I do have a question: What if you can't get rid of all the junk food? What if you live with your family that eats what they won't. I mean, it's not like you can deprive them from the food they enjoy (especially because they don't struggle with their weight). So, I was just wondering...what is your advice for that situation?
Shmeggles345

Joined: Jan 11
Posts: 28

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Posted: 11 Jan 2011, 20:45
*what they want?
Nicky111

Joined: Oct 10
Posts: 151

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Posted: 12 Jan 2011, 05:28
Hi Nicole

I have found the times I am most likely to binge or eat something I'm not suppose to is when I do not eat healthy nutirtious meals and when I eat too little.

The moment I cut calories to less than what my body needs I want to eat everything in sight. But if I stick to 1500 kcal per day and eat on a basis of 400kcal breakfast /150kcal snack at 10h30 /400kcal lunch /15kcal snack /400kcal dinner and 2 litle water throughout the day, I strugle less with binge eating.

Whenever I try to drop my calorie intake to less say aiming for 1400 kcal per day I tend to binge on anything.

If I may I would suggest making sure you log your food intake every meal and every day on Fat Secret. It really can help you a lot. I do it while I'm eating which also helps me to eat slower and be more aware of what I am eating.

Good luck!
Nicky
Nicky
ellenlen

Joined: Jan 11
Posts: 3

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Posted: 12 Jan 2011, 07:37
I would advise trying to drink sweet drinks like light hot chocolate, because you actually take longer to drink that than you would to eat a chocolate bar/sweets/pastry etc. That way, you've got your sugar fix, savoured it for a longer time, and managed to lessen your calories a LOT.

As for a replacement addiction - every addiction is dangerous, but try and reward yourself after a day without refined sugar by buying something you've wanted, or by saving money in a pot every day you succeed, and saving for something bigger. When you get to the point where you've saved enough to afford that thing you'll know you've managed loads of days without sugar AND you get to buy something amazing to keep!!!

Hope that helps

x
MrsTofu

Joined: Jun 10
Posts: 178

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Posted: 12 Jan 2011, 07:41
Hi Nicole,
One of the things that I noticed you saying is that it's a lot harder when you are alone. That could be one way to help combat your struggle. Exercise is good- especially for women weight training is awesome. Weight training doesn't burn calories as fast initially as cardio; however, it will overall boost your metabolism and help you burn more calories per day about two days beyond your workout period. Working the leg muscles, which are the largest in our bodies, helps them to eat the calories we intake so that we are more likely to have an overall caloric deficit and lose weight. It is much easier (and safer) to do that with a friend than to go solo. I've heard zumba is fun, and even taking a walk in the park is useful. (Daylight is also another great asset in the battle with mood disorders and depression.) While the online support here can be helpful, maybe see if there is someone local to you that you could pair up for to help you with motivation and accountability.

Regarding the junk food, maybe try asking your family to help you be accountable. Depending on your comfort level you could ask them to point out to you when they see you eating junk food if that is what you really want to do, suggest a healthful alternative, or ask about exercise. I know that can be a sensitive matter because sometimes it's hard to not react bitterly towards people we ask for accountability help because in the moment it feels like a power issue, that they are trying to control you or judge condemn you. (Hopefully that is not the case.)

Another idea is that if you notice that you are feeding your feelings and not eating for the welfare of your body try distracting yourself and implementing a non-food based coping tool. Food doesn't make the feelings go away, but if you deal with the feelings the compulsion to eat to satisfy them should.

Good luck.

Sincerely,
Jacquie
"20 Now to Him who is able to do far more abundantly beyond all that we ask or think, according to the power that works within us, 21 to Him be the glory in the church and in Christ Jesus to all generations [n]forever and ever. Amen."



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