Don’t Let Binge Eating Sabotage Your Natural Weight Loss Plan. Here Are Five Ways to Binge-proof Your Day

Binge eating can creep up on you without warning. There you are sticking to your diet and all of a sudden you get a binge attack. It could be caused by stress, loneliness, or an unexpected encounter with your favourite comfort food. But, you don’t have to fall off the wagon. Here are five ways to binge-proof your day.

1. Remove All Temptation.
A recent study out of the Kellogg School of Management suggests that temptation is much more powerful than we think. Resisting binge eating on your natural weight loss plan requires more willpower and discipline than if you’re on a short-term fad diet using chemicals to suppress your appetite or cravings. Natural weight loss is a long-term process that’s not just about losing weight, but also overall health and wellness.

To stay on track, try to keep tempting foods out of your home. Or, if you buy them, buy only small portions. Instead of buying a tub of ice-cream, but a quart, or buy a small bag of chips instead of a large one.

2. Find Positive Outlets.
We all have situations that sabotage our determination and balance, whether it’s being overwhelmed at work, an unfulfilling relationship, or demanding relatives. When these situations get too much, it’s more likely that you’ll want to binge. Binge eating is consoling, it’s comforting, and it’s always there as an option when you need it.

A healthier approach is to learn better ways to cope with situations that cause you to binge. Think of ways to improve your work situation; maybe you could transfer to a different department or ask to work from home. If your relationships are the triggers, you may need to learn better ways to handle conflict, or to distance yourself. Remember, that you’re not helpless in this situation. It’s your life — take control.

3. Eat Six Small Meals.
Eating healthy, mini meals throughout the day helps to reduce hunger and low energy, which can trigger a vicious cycle of cravings for sugary and fatty foods. When you have more energy and feel satiated during the day, you’re helping to block the triggers that can lead to binge eating. Learn more about eating small meals.

4. Carry Healthy, Filling Snacks with You.
Don’t leave binge-proofing to chance. You don’t want to get caught in a vulnerable moment — such as meeting a project deadline or a traffic jam — with no support. Keeping nutritious, filling snacks in your handbag, car, desk, or home can help you to fight off cravings and a desire to binge. Good choices include sunflower seeds, pumpkin seeds, raw peanuts or Brazil nuts, apples, dates, figs, healthy snack bars, popcorn, whole grain crackers with low-fat cheese or hummus, and low-fat yogurt with granola.

5. Instantly Connect A Desire to Binge to Bad Feelings.
As your natural weight loss plan begins to take effect, don’t forget the little ways it’s making a difference. For instance, maybe being overweight made it difficult for you to bend over and put on your shoes. Or, maybe you couldn’t reach around to wash your back in the shower. Or, maybe you hated trying on clothes in stores where the mirrors are on the outside of the change rooms.

Whenever you feel a binge coming on, think of these moments and how far you’ve come. Instead of associating binge eating with comfort and feeling better, envision it tied to one of the most uncomfortable moments you’ve had from being overweight. Close your eyes. Then replace that image with how you want to look and feel a week, month or three months from now. Envision the foods and behaviour that will get you there — such as fruits, vegetables, fish, walking, dancing or rollerblading.

Breathe in and out as you hold the images of a “healthy, fit and positive you” in your head for at least five minutes. When you feel the anxiety and temptation subside, you can eat some of those healthy foods instead. Or, go for a walk, take a relaxing, warm bath, or call a friend who shares your health goals.

Remember to be patient with yourself when you’re trying to binge-proof your life. It’s a daily process. If you succumb to binge eating today, don’t beat yourself up and fall into the guilt trap. Let it go, and get back on track with your natural weight loss plan at the earliest opportunity.

Check back with us for part 2 of Binge-proof Your Day: How to Avoid Binge Eating.