How do y'all deal with cravings and portion sizes? (BED)

@KristenHR You make a couple of good points, I guess I don't have that much at home, but so far making that trip has been "worth" it because my mind is at that stage of giving all these options. So that extra barrier of having to go somewhere becomes less of a barrier, knowing there are so many delicious options that my mind would push. I notice this when I need to grab a snack when I am out with someone, and I can't choose what to pick because I want them all. Or when I am in the store alone, I give in to that because who's going to stop me right? 

What started it for me is wanting to be more healthy so exercising and eathing better, and then allowing yourself something on some cheatdays like in the weekend. But this has slowly put more pressure on those cheatmoments to make the most of them or overeat and add more of something to my snack/meal because either I tell myself I can compensate by working out more or I have to wait another week for my next cheatmoment. So like a yoyo effect. But it has gotten a lot worse because a lot of times I think about my chances to get cheatmeals and all the options more often than I think about the actual thing I am doing, like having a fun day out.

So the moderation has been the biggest issue at the moment. Besides just shutting  a craving down. Allthough, I did make some progres this week also with the help of people on here, and lost a little weight when checking today. But I would lie if I didn't say that this immediately sparked a little voice saying "great plan to also eat in more moderation during the weekend (cheatmoments), but since you lost some weight during the week, you can get a little extra on the weekend, it won't hurt". And now I know that more of these moments and thoughts will come in the next days with the weekend around the corner.

Regarding experts and therapy on this issue, I am still a bit reluctant to take that step since in my close surroundings this is seen as a bit weird and stuff. This is a separate issue of course. But also the reason it has been building for a while and gotten worse. And also why I signed up on here as a first step :)

@KristenHR Another thing to add might be the upcoming holidays. Something to look forward to and not look forward to at the same time in terms of eating. I notice this is also a reason to put more pressure on myself to be better with food and self-care right now to compensate. Also these periods usually come with the pressure of wanting to be on your best behavior, spending time with family can be both stressful and fun, and both these emotions can trigger over-eating. Especially for us struggling with this. 

Personally its just like at the store like I described, my mind gives me all these options like why not and this and that. And with the holidays there is usually always food on display, or food being prepared. So you can either eat as everyone does, go with the flow, or be triggered by either the fun that you're having or the pressure you're feeling. Dealing with cravings and overeating is going to become even more of a challenge then, since you also deal with wanting to make the most of these days in general. Both on eating side, but also on social/fun side.

Maybe also something to chat about in more detail on how to deal with this when it comes to community chats? Relevant at the moment as well :)

@TheMadHatterWasHere Awesome to hear from experience. Sounds like you are quite a bit further along the line in fighting this and getting experience!

Interesting take for the salty, kind of healthy, option. I will definitively look into that :)

For me, the store might not be the biggest trigger. But abstaining on other moments, and also probably emotion or fullfilment like: I have fought it for so long, I am allowed something. Those mindtricks you see. But I like your mindset to start with, like a boring food doesn't do it, you don't need it! I am hoping to makes this my own bit by bit as well :)

@TheMadHatterWasHere

There does seem to be something about the chewing and crunch.  Not positive about the salty part, but popcorn definitely can be a good snack to help with feeling like it has met a need for some.  There are also some various sized bags available in some locations that make it easier to manage as well. 

It is good when finding that thing for each of us to meet that particular need, yet not binging.  And I totally agree with not going shopping when hungry or craving.  That's a recipe for bringing home lots of things that leads to a binge.

@KristenHR I have been brainstorming on this a little:

I think mostly the triggers started because of trying to be healthier during the week, exercise, so as a reward system. But also like the idea that if you don't make the most of a snack-moment when you're allowed to cheat and give in to the craving, I need to wait for another week because I was trying to be healthy again during the week. So very much week-weekend. Also because I burn some during the week that it may be an extra need to get more after a couple of days. But lately also finding more moments during the week.

And when it comes to timing it seems very much planned, like the standard meals during the day and a snackmoment halfway the afternoon and maybe between 8-10pm. A notice I connect eating very much to these time periods of having/needing/wanting to have something.

I also have quite the sweeth tooth, one of the main things usually when craving is the thought of a rush of getting something sweet in, even though that high usually doesn't last long when eating because of guilt or disappointment.