One of the most often reasons people do not have the bodies they have always wanted and they are working so hard for is because they are overeating or binge eating. While we know that it can sometimes feel like you have no other option other than to eat that whole bag of cookies – the truth is – you do!
While there are many reasons why you might be overeating, these 13 tips can have a really good effect at helping you catch yourself in the act. And – as you practice, you will catch yourself even before you start. So, practice these tips and watch how wonderfully they will work for you!
1. Pinpoint what brings on a binge eating session
and devise a plan of action for when you come face to face with the temptation.
2. Make a food journal of everything,
and we mean everything that you eat throughout the day. Keep things simple but DO NOT skip out on logging anything. Try to maintain a record of at least 75 percent of what you eat in order for this to work.
3. Socialize in a food free environment.
Get your friends together for a bike ride, hike, a new class, or take a walk to the park. All foodless, fun, social activities.
4. Be a smart diner outer.
Skip over the entire menu straight to the salads section. If you are getting something else, try and split it with someone or ask the waiter/tress to box up half and serve you the other half. It’s all about portion control.
5. Avoid creating your own temptation.
You are in control of what foods you surround you with so make smart choices. Fill up your cupboards with carrots, fruit salad, low fat frozen yogurt, rice cakes, and other low calorie, healthy treats.
6. Instead of eating while on your computer or watching the television,
belly up to your table. Really take in the look, taste, smell, and deliciousness of each bite. This will help you slow down and focus on how much you are taking in.
7. Eat small meals all throughout the day.
This will help stabilize your blood sugar and spike your energy levels. If you get too hungry, you will be more apt to go overboard next time you eat.
8. Avoid the fad diet route.
By depriving your body of food or a specific food, your body will crave it more leading to eating too much of it.
9. Buy individually wrapped packages.
Single serving snacks are a huge help when it comes to portion control. Plus, they are easy to take when on the go.
10. If you feel a hunger pain,
give your body about ten minutes to truly decipher if it is real or not. Are you really hungry or are you just bored? It is important to know the difference between the two. Do something else to occupy your time and your mind and then check back in to see what your body is telling you about the craving. Sometimes your mouth just wants something to chew on.
11. Control your appetite before heading to a party
by snacking on something healthy like fruit or a whole grain snack. Then avoid the buffet table at the party and focus on mingling and catching up with everyone.
12. Keep your idle fingers on the move.
It is too easy to grab something when you are bored or watching t.v. Instead, do a puzzle, buff your nails, or knit.
13. Most people tend to binge eat when they are stressed out.
Find another way to tackle stress that works for you. Whether it be a bath, meditation, a date with a friend, or anything else that will keep you from stuffing your face uncontrollably.
Have you tried any of these before? How did they work for you? Tell us about your success!