How to stop comfort eating/overeating?

LegacyUser

Yeah, it started as doing it when I'm down, nervous, self hating, but now it's turned into a fairly constant thing.

I will keep eating when I am full and actually feel mildly sick. I do eat a lot of vegetarian meals, but I honestly thinks its gorging at this stage.

Any advice?

Ps: I'm already treating the cause, but I want advice how to treat the symptom, eg: Overeating.

folamh

When you say you are treating the cause, does that mean you are getting therapeutic help to treat your underlying psychological issues and such? If so, good and fair dues. That is what's most important. I'm not sure what treating the symptom - overeating - would involve outside of this. Are you looking for practical advice on how to mitigate the physical damage, perhaps?

It is important to keep productive and busy, so you have less time to set aside for bingeing. Fill your life with the things you love and find meaning in. This will put you in a better place emotionally and psychologically ergo lessening the incentive to binge.

Try to be forward-looking: when you are eating and feel it is turning into a binge, remember the horrible feeling (emotional and physical) that comes afterwards and how you can easily avoid that by simply putting your fork down. Meditate on how full you are and be proud of yourself for being able to stop. The thrill you can get from exerting such self-control is greater than any food. The more you will yourself to do this, the more habitual it will become for you.

Good luck and again well done for admitting you have a problem and taking active measures to improve your situation. That is already a huge step forward

ninjabox

I do this too, and I'd advice that you cut sugar out of your diet. Try it for 21 days, sugar releases dopamine in your brain which gives you a 'high'. It is an unnatural and addictive substance.

I managed to cut sugar out of my diet for a whole year and it was heaven, I had complete control over my food. However then I went through some difficult times and I was back binge eating on chocolates and other sugary foods again. I'm going to go cold turkey again, started today and haven't eaten anything containing sugar.

Time out

I d try and take up a bit of running or swimming. When you exercise it can give you a natural high plus you don't want to ruin it by overheating afterwards!
Give yourself a week of it minimum but commit fully to it.

fiona-f

On practical measures, things like drinking a large glass if water when you want to eat, chew gum, brush and floss your teeth, can all help defer cravings. Can you find a substitute comfort activity - hot water bottle, paint your nails, foot soak, herbal tea, cuddle a pet, whatever. Exercise helps too.

Try to identify patterns and triggers, if eating late in the evening, simply lock the kitchen door after dinnertime and don't go back in there (works only if you live alone!). If you get a real craving, set a timer for 15 minutes on your phone and don't allow yourself eat until it goes off - chances are the craving will have passed.

And dont buy excess food - if it's not in the house, you can't eat it. Make a weekly menu plan including snacks, do your grocery shop with a list and stick to it.