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Binge eating happens to everyone. Whether we like it or not, most of us are orally fixated. And it's so easy to fix it with food. Unfortunately, letting binge eating get out of control equals added weight. Some binging episodes are caused by stress. Others happen when friends get together and have a good time. To control this, you need a plan to counteract every possible trigger.
First, you have to identify situations that lead to binge eating. Knowing your triggers gives you ideas on how to prepare for the next battle. If you are an emotional overeater, think of ways to divert your stress to other endeavors. Taking up exercise might be a good idea to diffuse stress and tension. Keeping a food diary will keep track of everything you put into your mouth. If it's too much of a hassle, identify weaknesses in your diet that you'd like to control. Write it down in your diary and find ways to correct it. Binge eating sometimes happens when friends get together and everyone's eating. Bonding over food is fine but not for your weight. Try to find alternatives to this. Bonding over a new, fun workout like Zumba is a better option.
Control your portions. People eat more when dining out. Try filling up with guilty free salads first. That way you are halfway full already. Foods high in fat and sugar are usually more delicious. Save them for later. When you're halfway full, you will not eat as much of the faty stuff. Parties can be daunting. Aside from the yummy food, you have to contend with the food pushers. Gently tell them that you're well satisfied with the food you've just eaten. When grocery shopping, try to stack up on low calorie choices. Replace chips with more diet friendly choices such as fresh fruits and vegetables.
Eat meals at the dining table. Focus on your food. Concentrating on what you're eating gives you more satisfaction. And you're more likely to associate food with the dining table. That way, you're less likely to eat just anywhere. Try to avoid strict dieting. Food deprivation almost always leads to overeating. There will be times when you just can not resist the lure of food. If this happens, wait for a few minutes before giving in. Use the time to consciously divert yourself or drink a glass of water. Sometimes, thirst masquerades as hunger. Or you just want to chew on something. A sugarless, low calorie gum will do.
You can control binging with the tips mentioned. You can also formulate your own strategies. The important thing is to know what causes you to binge. You know yourself better. What works for one person may not work for you. Allow yourself the freedom to do what's best for yourself.
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