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Introduction Text Please feel free to browse through my blogs; I posted a set of 'strategies' or 'guidelines' that I learned to overcome binge eating during the BED treatment that I got. (it works best to read the older blogs first and then move up to the more recent blogs.) Overview of the guidelines to overcome binge eating: 1. Write down what you eat (but don't use a tracker). 2. Eat 3 meals and 2 or 3 snacks per day, with at least 2 and at most 3 hours in between 'eating moments'. Eat at set times. 3. Create a sensible food plan with ENOUGH food. Describe the types of food and the amounts you intend to eat in your plan. 4. Begin to 'score' your eating; make note of when you show disordered eating behaviors such as bingeing, eating off plan, and 'eating on' after a meal or snack. 5. When you eat in a disordered fashion, write a sheet based on cognitive therapy, see my blogs about the 'EDS'. This allows you to get insight into your choices and to change your thinking so you can learn to stick to the food plan. Simplicity NOW! :)

My goal is to share the information and guidelines I learned during BED treatment - see my blogs



"AMMUNITION" .. for times when I have cravings or fake hunger... or even real hunger at a time when it's not time to eat according to my food plan. * Say out loud, or write down, what I will do. For example: 'I am now going to make and drink some tea, finish this chore, and then it will be time to eat again'. Or 'I'll have a piece of chewing gum and go to bed in half an hour.' * Ask 'Am I hungry?' * Tell myself that I can have the food I keep thinking of - but when it's time to eat, not now. Or maybe next week, if it's a treat and I've already had my treats for the week. * Delay eating. Just 10 minutes or even less can be enough to overcome the drive to eat. * Writing a G-scheme; write down the sabotaging thoughts I am having, challenge them, and write down thoughts that are (more) helpful to think instead. Also write down all the consequences (positive and negative) of a binge or of overeating. And write down what the desired behavior would be



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