Conquering the Binge Monster

Are you gorging on foods at night? Do you grab a bag of your favorite chips to watch TV? Do you overindulge on your favorite snack? Do you splurge and overdo to satisfy that feeling of depression? Do you find that after you open a bag of cookies it is gone or almost gone before you go to bed? During this time of year when goodies and treats are everywhere we turn, it is easy to overeat if we are not careful and not paying attention to our behavior. I know certain foods I must avoid completely or be very careful to make sure I do not go on a bender. If we follow a few simple guidelines we can achieve and maintain the weight loss we desire. It is possible to live a healthy lifestyle but requires our commitment to our success. Here are a few guidelines to help you overcome binge eating.

• Eat properly throughout the day where your body will not go into starvation mode and make you hungry and want to eat everything in sight. If you eat a nutritious breakfast, lunch, and dinner and healthy snacks in-between you will be less likely to overindulge at night.
• Drink cold water or unsweetened tea to keep that hand to mouth movement habit satisfied.
• Eat your meals at the table not in front of the TV or computer. If you are concentrating on your meal you are less likely to overeat and you more likely to eat healthier.
• Avoid eating anything while you are doing something else like watching TV, using the computer or reading.
• If you must have a snack, pre-measure the serving instead of eating out of the bag or container. It will let your brain see what you are eating and help satisfy that feeling of hunger.
• Do not purchase your favorite high calorie and high fat foods. If you are buying them for the rest of the family put them out of sight and request they not eat in front of you while you are adjusting to your lifestyle change. I’m not saying to deprive yourself and never have your favorite, just be sure to plan for that special occasion.
• If you are eating due to feelings of depression, loneliness or some other emotion concentrate on why you are eating and deal with those emotions of stress in another way that is healthier. You could take up a hobby like cross stitching, wood carving, needlepoint or crocheting.
• Brush your teeth after your meal to give you a fresh clean feeling and make you not want to eat anymore for the night.
• Go for an evening walk to help relax, relieve some stress and change your evening habits.
• Put up a kitchen is closed sign. A friend of mine told me this helps her stay out of the kitchen at night. She actually has a rope that she hangs to block the entrance.

We must remember it is a lifestyle change not a temporary fix or we will fall back into old habits. We can achieve our weight loss goals if we plan for our weak moments. If you are not eating properly throughout the entire day you are more likely to binge eat. We must eat in moderation and avoid overindulgence. I have had difficulty with binge eating in the past but by planning for success I am achieving my goals. I am sure you can also achieve victory and together we will be successful in our journey to a happier and healthier lifestyle. God Bless and Take Care.

Note: Binge eating disorder is a newly recognized condition. Most of us overeat from time to time, and many people feel they frequently eat more than they should. Eating large amounts of food, however, does not mean that a person has binge eating disorder. For more information about this disorder visit:

HealthGuide.org
MayoClinic.com