Believe me, I’ve been there. Keep a binge at bay with these tantalizing tips.
1) Hello Beautiful
You want nothing more than that piece of cake in the fridge, followed up by the beef stew leftovers and then chasing it down with a nice hot pocket. What you want is a diversion. Something that has stopped me dead in my tracks before was a picture of a swimsuit model taped to the refrigerator door. Hell, have the whole Victoria’s Secret catalog cut out and taped up there if you have to. You might feel like a frat boy, but if it stops you from motor boating cold meat loaf, who cares. What can also work is a picture of yourself, where you feel you look your heaviest, up on the fridge. That should make you think twice.
2) Trigger Happy
Know your trigger foods (be honest) and keep them OUT of the house! I know I can’t have just one serving of Ben and Jerry’s without polishing off the entire pint, ESPECIALLY if I open up the container promising myself I’ll only have a bite or two.
3) Sit Your Duff Down
Make a rule to never eat standing up. You’ll end up saving a butt load of calories from mindless bites, particularly if you are quite the chef or if you happen to be getting ready for a little get together at your place.
4) Suck On This
To keep yourself from chowing down half of the cookie dough or cake batter while baking, suck on a piece of hard handy or chew on some gum.
5) Write On Sister
Keep a journal of only when you ate too much or had a full on binge and describe every last craptastic detail from how uncomfortably full you felt to the overwhelming guilt, whether you were standing or sitting, watching tv or fascinated by a fly who was making passionate love to your morning coffee mug. Whatever it may, get it all down on paper. Then stash the journal visibly in the kitchen so you can read through some of the entries when you feel the urge clean out the refrigerator. Yes, they may be difficult to read, but that’s the point. It’s supposed to remind you that even though it feels oh so good to eat your stress, sadness, anxiety, etc. away, you sure do feel like a steaming pile of dog poop about 5 minutes after you’re done and anything that can remind you of what’s going on in that mind and body of yours post binge, will help you binge less. Why, you ask? Because nobody likes to remember feeling like an animal’s hot fecal matter, that’s why.
6) Tick Tock Said the Clock
When I am wanting to eat for emotional reasons (mostly out of boredom or sadness), I’ll have myself wait until a certain time before I eat. For instance, if it’s 6:45, I’ll wait until 7:15. Until then, I will do something to keep me occupied for a half hour, whether it’s tidying up the house, taking the dog for a walk or searching for my dream house on the internet. When that time is up, I’ll have some food. You’re probably wondering what the hell was I waiting for. Well, after I held out for a while, I felt as though I had a better sense of control over myself and over how much I ate once I began to dig in. I had enough discipline to wait a measly 30 minutes to eat (when I really wasn’t that hungry to begin with…remember this is more about the emotional aspect of eating), so I have plenty of control to limit my foot intake to just one snack. On top of that, since you’re hanging out for a little bit, you might actually be a little hungry when time’s up. Bonus!
7) If It Went Down Your Throat, It Goes Down On Paper
I know you’ve heard this before, but when you’re watching it, I cannot tell you how much writing everything you eat throughout your day (including the calories for each meal or snack!) helps. Get a cheap-o notebook or even just a small pad of paper that you can stick in your purse, and jot down EVERY last morsel. Measure your food out (I’ll tell you my preferred way in the next tip) and if the food didn’t come with a nutrition label, you can always look up the recommended serving size as well as the calories, fat, etc. on the handy dandy internet. Try to write down the foods as you go through your day, so you don’t forget that Krispy Kreme donut you had a bite of this morning or those 6 samples you had at Costco on the way home from work. Now, that brings up a tricky part. What if you just had a bite of something and it wasn’t big enough to be an actual serving size. What I do is overestimate. If you had just a bite of a Krispy Kreme glazed donut, they have 190 calories apiece. Since a hungry beastling sized bite is about a quarter of the donut, in my notebook, I’m going to write down 50 calories for that one bite.
8) Worth It’s Weight
I highly recommend investing in a food scale and measuring everything that is not already in a single serving size. You can purchase a great scale for about $30 at your local big box store. Make sure it’s digital and that it measures in grams, pounds, ounces and milliliters. Not only does this help you get acquainted with what true portion sizes look like, it also lets you know exactly how many calories you are eating so you can record them down in your trusty food notebook.
9) Boring is the New Better
I find that if I eat the same breakfasts and lunches everyday during the week, it really helps me stay on track. For example, I’ll have a greek yogurt with Fiber One mixed in for breakfast along with my coffee and for lunch, I’ll have a salad with grilled chicken and veggies. I have that everyday so when I am hungry, I already know what I’m having and it keeps me from straying. Plus, it’s super easy.
10) Go Project Picking
Instead of mindlessly shoving your face full of pita chips in front of the boob tube, hit up your project. Learn to knit, paint miniature Civil War figurines or whatever strikes your fancy. I refinished a side table over the course of a few days. It kept my hands busy and when I was all done, I had this sense of accomplishment that made me feel like a million bucks.