I would like to get Rid of Foods that Trigger Binging

by Kate
(USA)

I would like to get rid of foods that trigger binging for me, but I am having trouble doing this without making myself feel like I am on a restrictive diet.

My triggers are all sweets/desserts. If I do not allow myself to have any sweets or a little dessert after dinner at home then I eventually binge on sweets when I finally get a chance to (at a party or restaurant for example). So my question is, how should I eliminate my food triggers while still being able to satisfy my dessert cravings with a small treat? I admit that I have difficulty keeping my dessert servings small since they are a binge trigger for me, so this seems like an impossible situation. What should I do?


ANSWER

You are not alone!

I know exactly how you are feeling right now.

I'd tried it before... getting rid of all the food that triggered my binges. But I never made it more than one or two days!

Here are a couple tips that helped me with this problem:

1-Get rid of the Large quantities.

I did find it helpful to get rid of the large bags of goodies around the house. Because once one of those bags were open; the contents would call my name until there were demolished.

If you like to make cakes and treats at home you can put them in baggies or on plates to give away while reserving a portion for you and/or family.

2-Use/buy smaller portions.

The thing that finally worked for me was allowing these foods; but in smaller packages. Like instead of buying an entire bag of mini snickers; I would buy one snickers bar.

That way... I could still have my treats; but I couldn't go hog wild with it because it wasn't available. Once the one bar was gone... it was gone.

3-Sometimes I still wanted more!

I did find that I sometimes I still felt deprived because I wanted more (even though I know full well that I wasn't). The solution I found was
writing.... writing... and more writing (in my journal).

4-Ask for support.

It is easy to justify having more (and more, and more) when no one really knows that you're struggling. I found that it motivated me to turn to other coping skills when I had loving support.

But you have to ask for it. Find someone that you trust and who will keep you accountable for your food choices. Share your struggles and what you would like them to do to support you.

You can do this! Find what works best for you and keep doing it. Even if it is just one small change at a time!

All my Best,

Stefanie