As a result of having a lifelong battle with binge eating, I have learned a few tricks along the way to help me wean off of bad habits and score the win. Here’s a few of the coping skills that have worked for me.
1-Never go hungry unless you are practicing Intermittent Fasting. In the beginning of IF, you may have to train yourself to go without eating for whatever time you have chosen to fast. Other than that, space your calories out throughout your day in a way that suits your appetite. There is no magic in IF, it’s the way that people have eaten for centuries until the advent of 24 hour convenience foods.
2-Eat ONLY whole, not processed, foods. When foods have been processed, they are partially broken down already and won’t stay in your stomach as long as whole foods so you will feel empty quicker. Processed foods are practically pre-digested.
3-Pre-track your meals and snacks. This helps you avoid last minute binge eating because you have no idea what you’re going to have for dinner.
4-Prepare your food at home. If you don’t know how to cook, read up on it. Simple food preparation is not hard. Read the internet to find the best way to cook your meat for maximum tenderness. Your meals don’t have to be complicated. A meat and potato and green or yellow vegetable is easy to fix.
5-For God’s Sake! DON’T BRING YOUR “TRIGGER FOODS” HOME!!! There are NO EXCEPTIONS to this rule. Don’t say that bad foods are “for the kids” or some other nonsense. “The kids” don’t need them either. Neither does your significant other. If they are that significant, help them safeguard their health too.
6-If you find yourself faced with a trigger food, a food that you have trouble resisting, quickly put it in the trash and cover it with dishwashing liquid. Believe me, you won’t retrieve it from the garbage covered in Dawn Dishwashing Liquid. See, I was a compulsive binge eater. Otherwise, I would not know about getting food out of the garbage.
7-Make sure to get enough protein and fiber. This power duo will sustain you for hours. I frequently have an apple and two string cheese sticks. It will hold you for a couple of hours. Read David’s articles, Pragmatic View on Protein and Protein Supplements to learn more about protein. It will help you stay full and build muscle which will boost your metabolism and help you remain mobile into old age.
8-Unless your M.D. has advised you differently, eat eggs. They really are a wonderful, filling, cheap protein source. Read David’s article, Know Your Nutrition! Your Health Depends On It. to read some interesting information concerning eggs.
9-Stay well hydrated. Read David’s article, How Much Water Do I Need? for some general guidelines concerning hydration. Always follow your doctor’s advice concerning this important issue.
10-Don’t eat added sugars. They cause cravings of all kinds. Naturally occurring sugars in whole foods such as milk, and other dairy products, and fruits are fine. Also avoid other simple carbohydrates such as refined white flour that will break down into simple sugar when it is digested.
11- Study this website. We put many hours into research to help the world at large to, hopefully, have better health. Read the Home Page to learn how to search for any topic that you would like to read about including your favorite recipes made with No Added Sugar. If you want a brownie recipe, search “brownies”, etc.
12- With your doctor’s permission, get some exercise! Search “exercise” on the Home Page for a vast number of articles on this topic. Exercise destresses you which will make you less likely to binge eat.
13-Use our Calorie Counter Pro to determine your caloric needs to lose 1-2 pounds per week, maintain your weight or gain 1-2 pounds per week. We strongly advise the conservative 1 pound per week option. It’s easier on your body and you are more likely to stick with it.
We are always available for questions via comments on articles or the “Contact” button on the Home Page. This website is entirely free. We hope to help make the world a healthier place and alleviate some human suffering brought about by overweight and obesity. It’s an epidemic. Take control of your health and begin to create the life that your heart desires. Your life is in your hands.