I know the feeling.

It helps when you can identify what triggers the craving. My most common trigger is frustration. When I can't do what I want because i have to do something i hate, like pay my bills, which usually involves those horrible telephone trees, or some sort of exercise in futility, like wash the kitchen floor, I'll put it off by eating. I've learned to do the work first, and then, if i still want a can of nuts or three bowls of blueberry morning, it's okay. But i never do, once i get finished.

A ten pound loss would be great for you. There are so many reasons why we binge, and i think you're wise in recognizing your cravings. Look for the trigger and see if you can control it.

Neddy:

I "suffer" from the same "affliction" as well. I generally do well for 2-5 days, then have a complete breakdown and binge on 3000+ calories...it's as if my fullness mechanism isn't working. In fact, it even has a name: Binge Eating Disorder - you can find more information on the internet.

Fortunately, however, I have found triggers that increase the liklihood of these episodes occurring, and I have discovered some strategies to help prevent them on top of avoiding the triggers.

For me, which is not to say that your triggers are the same, being out for dinner is my kryptonite. Because I will normally have a drink when out for dinner, which lowers my inhibition, and the menu is not established for people like us who are cautious about calorie density, sodium intake, calories from fat, etc...I am starting with the cards stacked against me. Toss in some dessert, and I have all the makings to go home and toss back a giant bowl of ice cream with cookie chasers!

I have other triggers as well, such as restricting my calories too much and allowing my blood sugar and hunger to get out of control. Being surrounded with calorie dense foods, particularly in social situation can be difficult as well.

So, some of my strategies to cope with these problems are:

1) Eat when you are hungry! Don't focus too much on weight loss. Eat for your health.
2) Eat to train, do not train to eat. The weight (fat in particular), will come off with patience, not overnight!
3) Find foods that are not calorie dense and enjoy them with abandon. (Well, almost abandon). After all, it's all about calories in versus calories out. As much as you run, your body needs fuel! Restricting calories too much will ONLY backfire by causing drastic blood sugar drops. Read up on the concept of fullness or satiety. Some of my examples are spinach salads (pay particular attention to the dressing - you can find some extremely light dressings which have only 20 calories per serving if you look hard, such as Consortzio Strawberry or Mango vinagrette, apples, popcorn with low calorie and low sodium seasoning, basically lots of fruits and vegetables, Grains and nuts for healthy fats, and lots of fish and lean proteins. Protein is critical for fullness, and I find when mixed with lots of fiber from fruits and vegetables, stays with you longer and keeps you feeling full longer.
4) The other thing that I do almost habitually, is to have a low calorie protein shake as a dessert or a meal replacement. Remember that when you restric calories too much, especially with as much as you run, you can throw your body into starvation mode, and you could inadvertantly start losing muscle mass, and slow down your metabolism. The brand that I use is Dynalean by a company called Dymatize. The powder contains 42 grams of protein, and just 200 calories when mixed with water and ice and blended for an enormous creamy filling shake before bed time. I usually blend in some blueberries too, and the taste starts to grow on you after awhile. My thinking is that I would rather take the extra 200-300 calories with popcorn and a protein shake on a nightly basis, than run the risk of a 3000 calorie binge a couple times a week. It's a fair trade if you consider that just 1 of these binges per week costs you 3000 calories, but, a good strategy such as an apple and a protein shake before bed costs you just 2100 calories per week. That's a 900 calorie savings - IF you dont have ANY dessert for the rest of the week!
5) Resistance training is critical to maintaining lean muscle mass, and stoking your metabolism. Research also indicates that strength training combined with cardio resluts in more fat loss than either strength or cardio alone.

BTW - one year ago, I was 205 Lbs and had high blood pressure and high cholesterol and led a sedentary life. I know weigh 160 Lbs (yes, this still fluctuates, and yes, it is a constant battle), my blood pressure is normal and I am off all medications. I am training for a summer of international distance triathlons, and exercise 7 days a week if possible, either swimming, biking, running and/or resistance training. I love training, and my lifetime secret goal is to train and attempt a full ironman.

I have more fullness strategies, but, even my strategies are not bulletproof. I would be happy to share more of them with you if you are interested, perhaps we could learn from each other!

All the advice is right on. I know a bit about the subject, and will only add that eating right out the door and being sure I get plenty of calories during the run has solved most of the problem. You should attempt to replace everything used on the run. especially if your running daily, it will make for quicker recovery. A basic rule of thumb if your not training with a heart rate monitor is 100 kcal per mile. My preference for runs of an hour or slightly over, a banana 5-10min prior, 12 oz cytomax during and some apple sauce with walnuts and fruit after. after that I'm back on my normal eating and no cravings or binges. If I mess up on any of three especially when doing runs over an hour, I will also make it about 5 days before getting the "binge". Once you start getting down to that last 5-10 lbs it gets tricky when your running regularly. eat to little and you don't recover and you'll want to binge, eat to much the weight won't come off. The key, if your not counting exact calories, is to give it time and just cut the calories slightly.

I am 5'4" and started with 10K's (fastest was 38:30), went to marathons (fastest was 3:00) and finally ended at Ironman(fastest was 11:08). I've done 4 now. I have found that your weight can vary at least 5 lbs. dependent on the day and hydration so you must be careful when you are weighing yourself to be consistent. I've found since I'm now 40 that maintaining my weight is a bit more difficult. Definitely the weight training will help your body fat and knowing what your body fat is is the most important. You must be healthy first and fast second. I found my fastest (running)racing weight is about 118lbs but the if you are interested in having children the body fat was too low. I feel I am healthier at 122lbs, all around. Now, to stay there during cravings etc. Firstly, you must feed to run fast. You must find healthy snacks to eat through the whole day. Fasting will make you binge (and your body will feed on your muscle which is non-productive) . You must eat sugar when you crave it but in small amounts. Lately, I have been using the weight watchers guide (though I'm not a member)to guide the amount that I should be eating. It teaches you to read labels and find what is healthy and what isn't and to eat anything but in moderation. It also adds 'points'(more food)relative to how long you have exercised. I've found it to be very effective and I'm not starving, or is my training suffering.

Good luck!

I can totally relate to this thread. As a male that has lost 100 pounds, I got consumed with my weight. I now weigh 145 pounds and that's about right for me with my hard training (use to weigh 240 pounds). While training hard I use to starve myself to only binge and burge sometimes.

Well, after a period of time and getting as much info as I could, I found that eating more...of the right foods... help me lose and maintain than starving and over eating. And indulging a little is ok.

Since this new approach I have maintained my weight and have to watch out that I don't lose. Eating more is not a bad thing and helps with the compulsion to binge.

Tim

Don't beat yourself up. First and foremost. As you can see you are not the only one. Also, all of these people have mentioned restricting too much in the effort to lose weight when eventually you binge and gain it all back.
IT IS GOING TO TAKE TIME! Do not cut carbs or fats and if you are a healthy eater like you said then you know the difference between good carbs and fats and the bad ones. Don't feel bad about having a bagel with cream cheese, just don't eat five of them. You are not overweight to begin with so if you are eating the same and running you will SLOWLY begin to lose weight. The weight training is an excellent compliment to running as well. I should have a degree in nutrition with the amount of info I have read on the matter so the biggest points you need to know AND follow are:
1. Eat multiple but smaller(than a full) meals throughout the day. Making sure you are getting plenty of fiber, protein and good fats (these will keep you fuller longer so don't feel guilty about a slice of cheese or some nuts) and vitamins.
2. Drink lots of water throughout the day (don't weight until you are thirsty but no one needs to be peeing every half hour either)
3. Get enough SLEEP! People forget about this one but it may be the most important. When I have cravings to binge, I am usually tired so my body tries to compensate for me overworking it or trying to stay awake by craving food (usually carbs).
4. Believe in yourself and LOVE YOURSELF! Also a very important aspect about losing weight that people forget. Ask yourself why you want to run and why you want to lose weight. The only answer should be because you love your body and want to take care of it. Your body is your temple. You only get one. So give yourself a huge hug in the morning and every time you look in the mirror, tell yourself how beautiful you are and thank your body for everything you are capable of.

Good luck and best wishes!