Secrets of Success

Put a mirror on the refrigerator

Studies prove that people are more likely to stay on track when "eyes are watching them." A mirror on the refrigerator, and one in the pantry, may subconsiously reduce snacking, sneaking or binging. PLUS, looking at yourself will remind you of your goals and help make that decision on whether you are going to snack or choose another option when you are not truly hungry.
Even better, put your "goal picture" BESIDE the mirror to remind you where you are heading.

Overcome Cravings with Tea/Coffee

I always experience a food craving after lunch. To keep myself busy and tasty,I make myself a cup of tea or coffee. When I have coffee I add a stevia sweetener and semi-skimmed milk. It saves me calories and I feel satisfied.

Chewing a gum

When I feel like eating something, although I am not hungry, I chew a sugar free gum. That keeps my mouth fresh and busy and helps me stay within my calorie range!

Tell Someone!

If you've begun to give into a serious binge episode, don't hide; go find someone and tell them! As soon as you start talking, you will hear how foolish your actions were, and your escalating emotions will abate, giving your mind a chance to sort things out and get you off your path of destruction. Not only that, but you'll have someone to hold you accountable. This saved my day today, after a three-cookie trigger.

Spark through a difficult day

Instead of bingeing or otherwise emotionally overeating, spend some time on the Spark People message boards and reading other members' blogs. It's much harder to stuff your face when you're reading about others' successes and challenges. It helps to put eating in to perspective and of course there are always articles/blogs/posts to remind us of reasons not to and alternatives to binge eating.

Wear Tight Pants! :)

When I am worried that I may eat too much, I make sure to wear my snuggest pair of jeans to help me fight temptation. The threat of looking and feeling bad is enough to keep me from overindulging!

How to beat the sweets

I asked my boyfriend to chop up onions one night right? He chopped them, didn't wash his hands and then ate a bunch of my mini rice cakes out of the bag. I tell you what, the next day when i went to binge of them, they all tasted like onions. So if you find yourself binge eating like i do sometimes, touch a food you do not like (such as onions for me) and try to binge while you have a unappetizing flavor on your hands. Sounds silly, but it definitely worked for me!

Feel like binge eating?

Do a quick, moderately high intensity 5-15 minute exercise regimen. You won't feel like eating afterwards while your heart rate is pumping. Plus you may feel too elated to want to binge!

Choose a favorite and say no to the rest

If you have a "trigger food" or binge item, one thing that helps me is to decide only to eat one type. I'll have a small serving of strawberry ice cream but say no to every other flavor or brand, just to keep from eating it except as a special "treat." Make a decision it is not worth it unless you have your choice - choose to say no otherwise.

Monday never comes

When you have a small setback don't turn it into an excuse to start over next week, jump right back on track!

Keeping Focus

When I feel overwhelmed by how much weight I have to lose, or by a desire to binge, I take it one hour at a time. Sometimes I even take it one 1/2 hour at a time. I know I can stay on task for 1/2 an hour.

Binging? Eat your fruits

cravings getting the best of you,? Before you reach for that comfort food grab a carrot or apple, if possible wait until you've eaten your 5 servings of fruits/veggies , They provide bulk and will reduce your desire.

Freeze your peanut butter .... it's harder to eat

If you keep your peanut butter in the freezer it makes it really hard to stand at the kitchen counter and eat it with a spoon when you go into a peanut butter frenzy. You have to fight with it to get a serving... so you usually give up before over indulging.

Understand food industry tricks & food addiction

Research shows that some food manufacturers combine fat, sugar and salt to stimulate ‘reward centres’ in the brain, causing addiction just as tobacco does. We then crave these foods and can't stop eating them even when we're full. Sound familiar?

Google “bliss point food” for more information.

Create a NO FAIL zone in your kitchen!

As you grocery shop for the next month, slowly add healthy snacks to your shopping list, and don't buy the unhealthy binge foods you used to eat. It's easier to adapt to a gradual change, and you'll end up with a fridge/pantry full of yummy snacks that won't get you into too much trouble!

Overeaters Anonymous

Through the 12-Step program of OA, I learned that I had a disease, and that will-power and self-esteem did not help me stop eating compulsively. Through working this program and defining my own meal plan, I have lost weight, but more important regained my emotional and spiritual balance.

Goodies at Work

Someone brought a plate of your favorite cookies to work and you just have to have one. How do you handle that? Do you tell yourself that you can have just one and TRY not to eat anymore? That never worked for me, so I started doing the following.

Binge Blocker #1

Block that binge! Keep some healthy, balanced frozen dinners on hand to use when you feel stress and need to block a binge beginning.

Brush Your Teeth

As soon as you hit your calorie limit brush your teeth! Something about having a clean mouth tells your brain that is it for the day. It has saved me many times.

My Lunch After a BIG workout

You know after a BIG workout at the gym you get home and fell like you can eat a horse (to restore your body's energy.) Anway I always make myself a big salad for lunch, w/carrots, lettuce, cucumbers, onions, peppers, tomatos, protein and maybe cheese. I also have fruit after.