Gain Control Over Binge Eating – Eliminating the Temptation

Even the best of us break down and give into our cravings for junk food sometimes, but if you’re following a fitness and weight loss plan, this can represent a major setback for you. Succumbing to temptation can actually be avoided, however, by simply planning ahead. These tips will help you gain control over binge eating and stick to your plan.

One method is to simply write down everything you eat. A study from the Center for Behavioral Medicine in Chicago showed that keeping a written record greatly increases your chances of keeping control of your eating habits. If you know you’ll have to write down a bunch of junk food at the end of the day, you’re more likely to avoid the guilt by just not eating it. To strengthen your resolve further, you could even find an accountability partner. If a friend or co-worker is also trying to lose some weight, consider exchanging emails with your daily records. The shared responsibility will help you both gain control over binge eating, and your friend may even be able to help you notice patterns in your eating habits.

Trying too hard to avoid eating the junk food you love can actually be harmful. But you must also make sure that these foods aren’t a regular part of your diet. If you want to gain control over binge eating, there are ways to indulge while staying in charge. When you’re craving something sweet, try eating a low-calorie healthy food first, such as an apple. This will help you feel fuller, and then when you get to the junk food, you’ll have an easier time stopping after just one helping.

Emotional issues such as boredom and anxiety commonly lead to overeating as well. You can avoid this by giving yourself a “time out” and focus your mind on something else. The next time you’re in a situation where you might make an irresponsible eating decision, such as at the door of a fast food restaurant, take a five minute break first. You don’t have to just stand and wait – you could go for a walk, talk to a friend on the phone, or read a book. Just focus your mind on something else. After five minutes, if you no longer feel like eating, you’ve helped yourself avoid emotional eating. Stress reduction is important if you want to gain control over binge eating. If you’re about to reach for food or go to the kitchen because you’re stressed out, do something relaxing instead. With these tips in mind, you can keep yourself on your weight loss and fitness plan and see the results you want!