For the past month, I've been stuck in a pattern. I'm always fighting the urge to binge - on any given day it probably takes up about 10-20% of my energy. I lie awake at night crying over how much I want Nutella, and have borderline panic attacks at work because there's an ice cream store next door and it's right there and I want it so bad I can taste it and I'm terrified of giving in and getting some. My binge eating is pretty much 100% emotional (I live alone, 3,000 miles from my nearest friend, work a job I hate to pay off the student debt hanging over my head - my life is pretty unremittingly lousy right now).
My behavior pattern goes like this: I go a few days eating healthy, fighting off the urge to binge with all the energy and willpower I have. Then I give in and have a huge sugar binge and feel sick as hell, wake up the next day and start the next few days of healthy eating. Meanwhile, I'm trying to keep up with the only thing I have outside of work: exercise. I've been doing strength training 3x/week, tabatas/HIIT 2x a week, Brazilian Jiu Jitsu 3x/week, with one rest day on Friday (and yes, some days I have 2 workouts).
This whole binging pattern sucks and I'm really sick of it - it reached a new low the last couple days where I've felt constantly sick and disgusting, which makes me feel miserable, which drives me to binge because I'm miserable, which only makes me feel worse. I'm constantly bloated and constipated and having breakdowns every couple hours. So my new plan is as follows:
-Stop IF. I had been doing a Leangains-type 16/8 program, but I was much more successful sticking to Paleo before, so I'm going to go off it and see if it helps.
-Focus on fat. I'd been worrying a lot about protein, for my lifting, but not so much about fat. Someone here once suggested a big, fat-heavy breakfast to stave off binge eating. I stocked up on bacon tonight and I'm going to try that for the next couple days.
-Take a break from training. I think I might be suffering from burnout, so for the next few days I'll stick to long walks (and I already use a standing desk) and then re-introduce workouts gradually.
I already make sleep a top priority, and I've been actively looking for another job, but do you have any other suggestions? The only thing I'm sure that WON'T work is the idea of having a "cheat meal" every week - if I have even a little of something, I WILL spiral out of control into a massive binge. One spoon of ice cream means I'm eating the whole pint. One cheat meal means the whole day is going to degenerate into a pile of candy and pasta.
(For the record: female, 5'4", 115-120lbs, 22 years old.)