tips on how to binge less/get out of a binge cycle ! - a thread *.✧
okay so first off i just wanted to say that those tips might not be useful for everyone but to me they were very helpful !!
1. high restriction /
when you’re stuck in a binge cycle the first thing you probably try is to low restrict/fast but that is often just going to trigger another binge! you should try to high restrict (~1000kcal) for 1-2 days and then slowly lower your intake. i know it might
be really scary to eat that much at first but to deprive your body of food while you’re stuck in a binge cycle is the worst thing you can do.
2. drink water ! /
sometimes you think youre hungry when in reality youre just thirsty so everytime i wanted to binge i drank 1-2 cups of water, waited a little and my urge to binge went away! (in general its really important to drink enough water tho so make
sure youre doing that)
3. distract yourself! /
try going out for a walk, exercising, watching tv or anything that can take your mind off of food! i noticed that a lot of my binges occurred everytime i was feeling bored so make sure you always have something to do :)
4. smaller but more frequent snacks /
i think instead of having 1-3 bigger meals its better to have smaller but more frequent snacks! try having a small snack every 1-2hrs and make sure you're eating something that'll keep you full (i.e: eggs, nuts & veggies)
5. dont beat yourself up about it! /
thinking "i lack self-control" "i will never reach my goals" "im disgusting" may seem like the easiest thing to do but does it really get you anywhere? sometimes ive been stuck in a binge cycle for literal months but instead of beating
myself up about it i saw everyday as a new chance to break out of it! trying out new methods to help you binge less might take some time and it might seem hopeless but i promise you youll be able to get as long as you stay committed (。•̀ᴗ-)✧
end note: i know this was really short but i still hope one of the tips will be able to help you! if anyone has something else that might help feel free to comment it :) stay strong and good luck! <3
bruh i meant to say *but i promise you youll be able to
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