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*:･ﾟ✧*:･ﾟ✧habits that have made me able to stop binging✧･ﾟ: *✧･ﾟ:*
For me, what helped me stop binging was turning eating into a ritual of control. Instead of giving in and binging, I now get joy from doing my “rituals” and being strong, stronger than the cravings. I used to always think that I couldn’t do anything about binging, I didn’t have the control etc, but I’m living proof that anyone can do it and go from a mess of an ed with years of binge-restrict cycles to losing 14.5 kg and finally feeling like I am in control.
Disclaimer: These habits are, well, HABITS. Do it EVERY TIME you eat. Every single time. That’s what actual habits are. If you only try to use these with binge urges, they won’t be as effective as they would be against binging if you make them real habits. It might seem ridiculous and stupid, but making eating a ritual of control makes binging so much easier to avoid.
(this is long so click to read)
Mindful eating & control
Repeat “I am in control” whenever you eat. Whenever you eat, despite the fact that you don’t see a risk for binging, you have to make a habit to not eat if you can’t repeat “I am in control” every time (in your thoughts). Making this a habit is important, you have to train yourself to automatically think it each time you are about to eat. This has been the most helpful for me, and the joy I get from repeating “I am in control” and feeling like it is the best part of st4rving for me.
Eat slowly. Let yourself completely chew anything, let yourself taste the food and feel its texture in your mouth. Concentrate on it, be mindful of it. If it’s hard to concentrate, you can count bites or swirl something inside your mouth, anything that will make you eat with more concentration.
Don’t distract yourself while eating. Don’t watch videos or be on your phone while eating. Be in a calm place where you can concentrate, and make eating the thing you concentrate on. Don’t just mindlessly munch.
Make eating an occasion. I don’t know how to describe this other than “sit down to eat”. Go sit at a table or the floor, have your food before you and make sure you aren’t doing anything else at the same time. Don’t eat while walking or on the move, don't eat while doing something else, even if you are tight for time. Eating can wait, don’t rush it or shove the food in without properly thinking.
Food habits & rules
Eat with utensils. Just eat everything with utensils like a small spoon or a fork. If it’s something you have to eat by hand, chop it into pieces with a knife. Something that will force you to eat in smaller bites, really helps with the control aspect to eat one piece at a time.
Track the calories BEFOREHAND. Count the calories of what you’ll eat beforehand. If you eat less, you can change the calorie amount, but having a certain portion decided beforehand can prevent you from eating more than what you’ve already tracked.
Take one small portion at a time!! When serving food for yourself, take a small portion and eat it mindfully. If you’re still hungry or know you need more energy, take another small portion, but not before thinking about it. This way you won’t have the urge to eat everything off of your plate, and to give yourself a chance to assess if you are still hungry or need the food, or if you are just wanting to munch.
Have meal times. Have times when you eat, and do NOT eat outside of those times. Regardless of if you are hungry, eat during the same times each day or at the very least decide when you’ll eat in the morning or the night before. Don’t make eating an answer to hunger, make eating a task that has to be done at a certain time. Might sound like you’d eat more, but having a habit of not eating every single time you get hungry does actually help. I eat 4 small meals a day, the same time each day, and I find that having a routine of when I eat I don’t end up eating as much because I have a rule that I won’t eat outside of my meal times despite craving something and I feel like the right thing to do is numb the hunger with water.
Do not buy binge food!! If you live with someone else and don’t have the choice of what is in the kitchen, don’t bring binge food into your room, and instead have low kcal foods kept somewhere where you won’t have to see binge food. I know, sometimes you’ll binge on anything (frozen bread straight from the freezer…) but not having the treats on hand makes it easier to resist moderate urges.
Take pictures, take pictures. You don’t have to make them weiads or show them to anyone if you don’t want to. The point is that you will be evaluating if what you’re eating is “good” enough for you to eat. I make weiads which helps so much with accountability, but even taking pictures for yourself will make you think about the food and choices. I really recommend this, it’s been one of the most helpful habits for me.
1. Take a lax so u can feel pure and empty to start again
2. Do one “normal” eating day (if u fast immediately ur chances of b1nging again r higher)
3. Start drinking SM liquids (like actually I know everybody says it but I mean it like drink sm fucking water and tea. It tricks ur mind into being full which also reminds u of how horrifying that feeling is without the calories of a b1ng3 which I find super motivating)
4. Reassess ur goals like I know we all want to lose as fast as possible but if ur severe restriction causes b1ng3s than imo it’s more worth it to do an easier restriction which will keep u motivated to lose since u won’t constantly be b1nging
5. BE KIND TO URSELF like seriously what’s done is done u can only do better now. Some people thrive in m3ansp0 but for me it just leads me to restrict aggressively and then b1ng3
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working out is boring and restricting is annoying and skipping dessert is annoying and counting cals is boring and fasting is annoying and constantly weighing yourself is boring? all true.
but guess what! IT'S WHAT WORKS.
being uncomfortable works.
being annoyed works.
being bored works.
struggling, waiting, trying, IT'S WHAT WORKS.
if you don't want to go out of your comfort zone, you will never get what's on the other side of your comfort.
and your comfort is what got you in this situation.
every ounce of fat in your body was achieved by you being comfortable with comfort foods, leisure and inactivity.
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
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help i didnt know if u reposted things it'll go straight to ur posts i was just reposting mindlessly and had got confused when i got a bade for 100 posts..
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
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