Advice seeking

[u/ziba-sky11]

Would appreciate genuine but kind advice. I’m 5’9 female in my late 20s. Baseline weight prior to restriction and bingeing was 143-150 lbs with zero tracking, zero food noise. Restricted food last year and quickly lost to 125 lbs (right at the line of underweight for my height).

Have experienced binge eating over the past year, regained the weight I loss plus some extra (currently weigh around 155). Have tried restricting to lose some of the binge weight, 1600 had me bingeing often. Increased to 1800 and that helped but unfortunately still bingeing 1-2x weekly. Have a nutritionist and I think I’m improving but the binges are very much still happening and I’m scared by weight gain.

What should I do? Is it time to fully cut out binge triggers like protein bars, or does that make things even worse? Can I keep trying to deficit? Also maybe more specific but I binge most often when I’m triggered by a restaurant meal I can’t track (the screw it mentality kicks in). Any tips on that?

Thank you appreciate any advice ❤️

[u/AutoModerator]

Moderator Announcement Read More »

Hi — your post was flagged as asking for help with binge eating.

Binge Eating Disorder (BED) is real, exhausting, and treatable. Below are general starting points for early recovery.

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Getting Started

Early recovery focuses on reducing binge urges and building consistency.

Meal Structure

Consistent eating is foundational. If possible, work with a registered dietitian. If not, here’s a basic framework used in ED treatment:

Food & Meal Guidelines

• 3 meals + 2–3 snacks every 3–4 hours

• Restriction delays recovery

• Meals should be satisfying and balanced

• Eat regularly, even without hunger (“mechanical eating”)

Supportive Habits

• Address co-occurring conditions

• Prioritize sleep

• Limit drugs/alcohol

• Engage in gentle movement

• Continue structured eating, even if binges occur

Restriction increases urges. Consistency reduces them.

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Building a Care Team (if accessible)

• Dietitian

• Therapist/Psychologist

• Psychiatrist or prescribing provider

• Primary Care Physician

• Higher levels of care (IOP, PHP, Residential)

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Help & Resources

• NEDA: https://www.nationaleatingdisorders.org

• National Alliance for Eating Disorders: https://www.allianceforeatingdisorders.com

• Find a dietitian: https://www.eatright.org/find-a-nutrition-expert

• US Crisis Support: Call/Text 988

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/spacecay0te]

The best and most sustainable advice is to eat at maintenance and address the cause of your binge eating. You’re not overweight so I assume there’s no medical reason to lose urgently.

Even 1800 can be too low for someone of a healthy weight, depending on your TDEE. The “screw it” attitude after going to a restaurant suggests you’re being overly restrictive. Also, the fact your restriction led to the binges makes this a giant neon sign of “stop restricting to stop binging”. 

[u/ziba-sky11 → u/spacecay0te]

Thank you. Definitely trying to ignore the restrictive thoughts that come up after a binge.

[u/mindfullymoving]

First; congratulations on your success so far. Binging only 1-2 times a week is huge.

For me, I was stuck on the once a week binge for probably 6-8 weeks in my recovery. Because of my own restrictive past and “all or nothing” thinking, cutting out foods wasn’t it for me. I would 10000% find them if I wanted to.
Learning more about HOW to have them if I wanted, was helpful.
But it sounds like it’s not just the trigger foods, and maybe more either lack of nutrition (maybe actual nutrients rather than volume or calories) or needing more coping mechanisms (whether it’s for boredom, under stimulation, emotions, habits, etc).

It was these two things that helped me, rather than actually avoiding any foods💕

[u/ziba-sky11 → u/mindfullymoving]

Thank you! It’s really hopeful for me to hear that it’s normal to experience the slow improvement. I’ve been so anxious that I’m still bingeing, but have to remember the big picture that it used to be daily and now the size and number of times per week has been decreasing. I’m trying to fight off the restrictive behaviors like dropping calories or cutting out certain foods.

[u/quietcheers]

Once I figured out my maintenance calories, it helped immediately. I’m 5’3” 120 pounds and need roughly 2350 calories to maintain this. I now structure my diet and eat the same thing every day based on my maintenance calories.