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If you are located in the U.S., contact the National Eating Disorder Association (NEDA) Helpline at 1-800-931-2237 for support, resources, and treatment options.
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how I’ve stopped binging
I used to binge eat all the time, especially when restricting (I’m not talking about slightly going over your calorie limit I mean eating everything in the kitchen) since I have started restricting again (going on 155 days) I haven’t binged once and these are a few things I did differently this time that I think have helped.
Stay between 600-700cals a day - I used to restrict under 500 and always ended up binging eventually, I’ve found this to be more sustainable.
Allow myself to go up to 1200 - occasionally you have no choice but to go over your calorie limit if you’re with family/ friends and don’t want to seem suspicious, giving myself room to go over my limit while still being controlled means I don’t binge
Drink 2litres of water a day - I don’t drink anything else until I’ve finished my water for the day. i bought a water bottle off Amazon that holds 2L, so I know if I finish it I’ve drank enough.
Eat something when I wake up - for me, it’s usually an apple, but I’ve found eating something when I wake up has reduced my dizziness which used to be a trigger for my binging because I have a fear of fainting and would panic and eat loads
Have a ‘treat’ in the evening - night time has always been when I binge, I think it’s probably from craving certain foods and feeling unsatisfied. At the end of the day I have one of my snack safe foods that I enjoy so I feel like I’m not missing out on anything. (I have a couple different options that are a range of calories, and I pick something depending on my intake that day)
Weigh myself every few weeks - this way I still track my progress but don’t trigger a binge by weighing myself everyday and seeing the number has gone up from the day before (your weight fluctuates day to day doesn’t mean you’ve actually gained)
Slow and steady - I used to be so obsessed with losing as much as possible as quickly as possible, for me that was always a recipe for disappointment and binging because I’d give up when I didn’t get the results I wanted. I have been steadily losing weight this time and I’m closer to my goal than ever. Consistency is key, if you want results it will take time.
I’ll come back and add more if I think of any
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