Binge Eating
07/14 -
Eat Sensibly-Avoid binge Eating
-Moderation in all things
“You can lead people to a conclusion, but you can’t make them think.”
from "Rust Out" by Dr. Royce Bailey, page 18
Are you a big evening eater? Most people get as much as 70% of their daily calories after 5pm. That’s way too much! Since most of us are sedentary in the evening, all those calories go straight to fat. The majority of our calories should be eaten in the morning, so they can be burned off by evening.
If you want to be healthy and lose weight and if you have trouble bingeing or eating too much, try this:
1. Eat in the same place for each meal.
2. Don’t talk while you eat. You can be distracted and consume more calories than you thought.
3. Don’t eat in front of the TV, while reading, listening to the radio, while on the phone or while writing letters, etc.
4. Concentrate on enjoying your food.
5. Eat slowly and take smaller bites.
6. Eat only when you are hungry and only at meal times.
7. Don’t drink with your meals.
8. Eat a good breakfast, for by skipping it your resting metabolic rate dips by up to 5% (adding up to 10 pounds/year).
9. Read those labels. Shun anything you cannot pronounce.
10. Don’t shop when you are hungry. You’ll bring home “stuff” you normally wouldn’t buy or eat!
11. Make a grocery list and buy only items that are on your list.
12. Don’t but empty calorie foods (chips, crackers, sweets, snacks) so when you’re tempted to raid the pantry and snitch, they won’t be hiding in the kitchen cabinet!
13. Never eat standing up.
14. Have a healthy meal before you go to a party.
15. Put notes to yourself on the mirrors and refrigerator. Like: “Those who indulge bulge” or “Taste becomes waist.”
16. Eliminate food cues by removing anything from your environment that causes you to eat when you shouldn’t. Some examples are: TV commercials that present an opportunity to get a snack, office “junk food” or parties, certain times of the day that signal snack attack time (habit) or other people eating near you. If you recognize your snack patterns and avoid just 100 calories a day (the amount of two Oreos), you can lose 10 pounds in a year. Cut your calorie intake by 500 a day and lose a pound a week!
17. Don’t eat when you’re lonely, bored, angry or stressed because this can lead to a food binge. When you have negative feelings that lead you to eat, substitute another pleasurable activity for eating. Try planning something enjoyable to do after meals so you don’t keep eating just to procrastinate.
18. Resign from the “Clean Plate Club.”
19. Refrigerate leftovers for tomorrow’s lunch. Take half of a large restaurant portion home. If you enjoy lingering at the table, remove your plate so you won’t be tempted to nibble. A refrigerator full of leftovers leads to post-dinner snacking as surely as day leads to night.
20. If you must nibble, at meal time, try those healthy choices: carrot sticks, radishes, celery, broccoli and cauliflower. No dip/dressing, that’s where the calories lie.
21. If you are tempted to eat after meals, try to distract yourself for at least 10 minutes. Many times the urge will pass. Try using an egg timer and work up to 20 minutes.
22. Brush your teeth-The French are known for brushing and flossing their teeth after meals. Beyond promoting healthy oral hygiene, this habit can discourage overeating. Who wants to re-brush their teeth after they just brushed.
23. Volunteer-Helping others not only keeps you busy (leaving less time to overeat) but it also enriches your life.
24. If you must watch TV, tape it and watch it later without the food triggering commercials or call a “TV buddy” and talk during the commercials.
25. Store food out of sight. Clear supper left-overs, empty candy dishes, remove snacks. Keep fruit on the counter top.
26. Go to bed. If all else fails, an early bedtime takes you out of temptation’s way and rewards you with extra sleep time.
References:
Butcher, N. “101 Ways To Stop Eating After Dinner,” Berkley, 2001.
“6 Weeks To Get Out The Fat,” American Heart Association, Random House, 1996.
“Your Heart, An Owner’s Manual” American Heart Association, Pocket Books, 1995.
Journal of the American Dietetic Association, Jan 2001 issue.
“Stop Snacking After 7pm,” Prevention, September 2001: 66.
If you want to be healthy and lose weight and if you have trouble bingeing or eating too much, try this:
1. Eat in the same place for each meal.
2. Don’t talk while you eat. You can be distracted and consume more calories than you thought.
3. Don’t eat in front of the TV, while reading, listening to the radio, while on the phone or while writing letters, etc.
4. Concentrate on enjoying your food.
5. Eat slowly and take smaller bites.
6. Eat only when you are hungry and only at meal times.
7. Don’t drink with your meals.
8. Eat a good breakfast, for by skipping it your resting metabolic rate dips by up to 5% (adding up to 10 pounds/year).
9. Read those labels. Shun anything you cannot pronounce.
10. Don’t shop when you are hungry. You’ll bring home “stuff” you normally wouldn’t buy or eat!
11. Make a grocery list and buy only items that are on your list.
12. Don’t but empty calorie foods (chips, crackers, sweets, snacks) so when you’re tempted to raid the pantry and snitch, they won’t be hiding in the kitchen cabinet!
13. Never eat standing up.
14. Have a healthy meal before you go to a party.
15. Put notes to yourself on the mirrors and refrigerator. Like: “Those who indulge bulge” or “Taste becomes waist.”
16. Eliminate food cues by removing anything from your environment that causes you to eat when you shouldn’t. Some examples are: TV commercials that present an opportunity to get a snack, office “junk food” or parties, certain times of the day that signal snack attack time (habit) or other people eating near you. If you recognize your snack patterns and avoid just 100 calories a day (the amount of two Oreos), you can lose 10 pounds in a year. Cut your calorie intake by 500 a day and lose a pound a week!
17. Don’t eat when you’re lonely, bored, angry or stressed because this can lead to a food binge. When you have negative feelings that lead you to eat, substitute another pleasurable activity for eating. Try planning something enjoyable to do after meals so you don’t keep eating just to procrastinate.
18. Resign from the “Clean Plate Club.”
19. Refrigerate leftovers for tomorrow’s lunch. Take half of a large restaurant portion home. If you enjoy lingering at the table, remove your plate so you won’t be tempted to nibble. A refrigerator full of leftovers leads to post-dinner snacking as surely as day leads to night.
20. If you must nibble, at meal time, try those healthy choices: carrot sticks, radishes, celery, broccoli and cauliflower. No dip/dressing, that’s where the calories lie.
21. If you are tempted to eat after meals, try to distract yourself for at least 10 minutes. Many times the urge will pass. Try using an egg timer and work up to 20 minutes.
22. Brush your teeth-The French are known for brushing and flossing their teeth after meals. Beyond promoting healthy oral hygiene, this habit can discourage overeating. Who wants to re-brush their teeth after they just brushed.
23. Volunteer-Helping others not only keeps you busy (leaving less time to overeat) but it also enriches your life.
24. If you must watch TV, tape it and watch it later without the food triggering commercials or call a “TV buddy” and talk during the commercials.
25. Store food out of sight. Clear supper left-overs, empty candy dishes, remove snacks. Keep fruit on the counter top.
26. Go to bed. If all else fails, an early bedtime takes you out of temptation’s way and rewards you with extra sleep time.
References:
Butcher, N. “101 Ways To Stop Eating After Dinner,” Berkley, 2001.
“6 Weeks To Get Out The Fat,” American Heart Association, Random House, 1996.
“Your Heart, An Owner’s Manual” American Heart Association, Pocket Books, 1995.
Journal of the American Dietetic Association, Jan 2001 issue.
“Stop Snacking After 7pm,” Prevention, September 2001: 66.
