10 Tips to Avoid "The Binge"

Thursday, August 19, 2010

I HAD to post this, if for no-one else but MYSELF!!! emoticon

10 Tips to Avoid Binging by Chalene Johnson

*Brush your teeth right after dinner to remind you: no more food.

*Put a sign on the kitchen and refrigerator doors: "Closed after dinner."

*Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

*Eat your evening meal in the kitchen or dining room, sitting down at the table.

*Drink cold no-calorie beverages such as water or Crystal Light at night. They taste great and keep your mouth busy.

*Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands. Try knitting, lifting free weights in the living room, stretching while watching TV, or putting together your photo albums.

*If you're eating at night to unwind, calm emotions, or soothe yourself, focus on getting in touch with what's going on emotionally when you head for the fridge. Develop non-food methods of coping with stress.

*Eat without engaging in any other simultaneous activity, i.e., no reading, TV, or sitting at the computer.

*Eating late at night won't cause weight gain. It's how many calories you eat—not when you eat them—that counts. However, by setting a cutoff point, many lose weight by simply eliminating calories they were consuming out of habit as opposed to hunger.

*If you're up late burning the midnight oil, fill up on "free" foods. These are foods that, though they have minimal health benefits, are super-low-fat, low-calorie snacks and are virtually harmless. These include sugar-free Jell-O (10 calories) and sugar-free chocolate pudding (60 calories). Want something crunchy and salty? Try trans-fat-free microwave popcorn, which can have as little as 60 calories per 2 cups popped.
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Member Comments About This Blog Post
    This is a great post ... thanks ... love the brushing of the teeth to curb appetite
    3749 days ago
    Thanks for sharing - a good reminder!!!
    3753 days ago
    That is a good reminder! I would also add - read articles and blogs on sparkpeople to distract yourself from evening munching!
    3753 days ago
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