Stop Binge Eating – Part 2

Yesterday, I was talking about something I am often guilty of – binge eating!  How do you stop it?

One way to stop bingeing is to take smaller bites, enjoy your meal, and extend the time if you can.  Set a timer if needed.  The longer you draw out your meal, the more chance your stomach has to realize how much food is in it and stop you from eating more.  If you don’t believe this, just think back to the last time you eat a lot of food and felt miserable.  You probably ate quicker than your body could keep up with and by the time your body told you just how much you had eaten, you were miserable.

One thing the diabetic diet taught me is that I don’t have to feel hungry by cutting back.  You may not be eating what you want (pizza!), but small meals and snacks throughout the day can keep you from feeling hungry and deprived.  Just be aware of what you are eating.  If you are hungry, eat a few crackers, not the entire box.  It is really all about monitoring yourself to see what you are actually consuming.

It sounds harsh, but stay away from foods that trigger overeating.  I will go to the store and purposefully purchase a small container of ice cream.  It goes against all that I am – it would be much more economical if I bought a bigger one – but, I know if I purchase the bigger one, I will eat all of it.  If you want a cookie, but they are your weakness, purchase a small pack from a convenience store instead of a whole box.

Another good tip is to avoid distractions.  I am the world’s worst about eating while reading or watching television.  But, when you do that, you lose track of time and how much you have eaten or how long you have been eating.

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Libby Pelham

About Libby Pelham

I have always loved to write and gives me the opportunity to share my passion for writing with others. I work full-time as a web developer at UTHSC and most of my other time is spent with my son (born 2004). I love everything pop culture, but also enjoy writing about green living (it has opened my eyes to many things!) and health (got to worry about that as you get older!).