Overeating for many people becomes an inevitable part of dieting. But as these iVillagers show, it doesn’t have to spell disaster

Most of us have binged or overeaten at some point. But it’s not just the calorie fallout the next day that can be devastating. Often a bingeing session is followed by feelings of disappointment and guilt.

One distressed iVillager described these feelings in detail, and provoked a huge response on our You Can Do It message board.

“I dragged the hubby out for tea yesterday and had a big burger, chips and an ice cream sundae with toffee fudge sauce. I knew it was bad but I also knew what I was doing and just enjoyed myself. What is bad though is that, when the hubby went out after tea, I raided the cupboards. I'd been to Sainsbury’s on Monday and bought a multi-pack of crisps. I know I can't resist them so don't usually buy them, but something snapped. In only an hour, I made my way through three packets of crisps. I used to binge like that when I was at uni, and I know it's not good, but I couldn’t stop myself. I've not binged for ages and I've been eating well for over two months so why did I do it?”

While it may feel like these blowouts are inevitable, there are ways around these feelings of self-recrimination, either through preventing binges before they happen, or by dealing with the binge in a constructive way. Here are some helpful tips from fellow iVillagers:

Constructive responses

• ‘It happens. The trick is, over time, to make it happen less and less. Hell, life wouldn't be worth living if you couldn't occasionally go out and enjoy a burger and chips. You've eaten them now so there's no point crying over them.’
• Often, after one blow out, you think "to hell with it, I might as well eat this too." The truth is you are probably right. I personally think it is better to do it all in one go and get back on track, determined and focused the next day rather than having mini pig-outs every day.’
• ‘Put your "I'm gonna get slim fit healthy and happy” head on and go buy some fruit and yoghurt. Call it an 'anti-binge detox'. As daft as it sounds, you'll feel the goodness filling you full of happy, healthy, bouncy beans, instead of body slowing sludge. Do this for a few days until you've forgotten about bingeing. And don't worry, it’s not the end of the world. We've all been there and we're all here to help you get back on track.’

Support

• ‘I too have been 'chief binger' at many points in my life. Perhaps it’s getting close to your time of the month? To be honest I can't think of any reason for my bingeing. I always just saw FOOD and ATE IT even if I was full. My excuse after a huge meal was always, "I need something sweet for pudding,” so I would eat a load of chocolate. You just need to change your frame of mind and the belief that just because you binge, you are 'addicted to bingeing' like I did - that made me worse.’
• ‘I have also been known to binge for no obvious reason. I find I usually binge very late in the evening or even at three in the morning. I now no longer buy crisps or sweets because I know I will eat them at some point. My hubby asks me what we will do if we have visitors, but why can’t he realise that eating healthy food doesn't mean it has to taste bad. People who don’t have a problem with controlling their eating habits don’t understand people who binge. We must all stick together on this and good lucky to everyone.’
• ‘I used to binge after I came home from work. One day my husband said "Do you know what you've just eaten?" I didn’t have a clue and when he told me I couldn't believe it. I was trying to get rid of stress by eating.’
• ‘I found that when I worked out why I was bingeing, it helped me to beat it. It may not be so simple for you. But you have been given some good advice - forget your binge and move on. We all make mistakes and I think one of the benefits of the message board is realising that others do too. It's not the end of the world so just treat tomorrow as a new start and good luck.’

Action

• ‘If I get a craving, I stop and think, "I've worked really hard to get this far, I feel great, I'm happy with my weight loss, I know I'll really regret it if I binge now." Think about how you'll feel the next day and go try on some clothes that used to be tight on you but fit much better now.’
• ‘Don't have those temptations in your house. Go shopping on a full stomach and walk past the naughty stuff you used to like and don't put it in the trolley.’
• ‘Stop buying crisps. You don't need them. I bet you didn't even taste half of them. Fill your fridge and cupboards with healthier alternatives (yes they probably will be less appealing but if it isn't there you can't eat it.) Would you have made three trips to the corner shops for those crisps? Probably not.’
• ‘Do something to take your mind off your craving. Run up and down the stairs three times, phone a friend, walk round the block. Anything.’
• ‘Think before you eat. Ask yourself, "how am I going to feel after eating this?" The answer is probably that you'll feel guilty, disappointed, annoyed and bloated. Why would you deliberately make yourself feel like that?’
• ‘I used to do the same thing, its like something snaps – you just can’t stop eating all the bad stuff, and you keep eating even though you feel sick. Next time, try to do something instead – do housework, go for a walk, call a friend, something to distract you. Then, by the time you have finished that activity, the feeling has passed.’