Binge eating

Habit changing doesn't come easy but it does come to the committed.
I'm closing in on 100lb loss and had very bad eating habits to change.

Planning, planning, more planning, preparation, and accurate logging.

Learning what triggered my bad eating and plan a strategy
> I'd have a meal size snack on my long commute home
(I now have an apple and just do without because I know a great dinner is waiting at home)
> I'd sit on the couch in front of the TV and finish whatever bag I sat down with
(I now put a measured portion into a bowl, put the bag out of sight, and eat very slowly to enjoy it)
> I'd grab stuff at the checkout line)
(I now just don't)
> I'd skip breakfast and eat a lot at night
(I now force down a tiny breakfast (diary is open), have a moderate lunch and dinner, and save calories for big evening snacks)
Your bad habits may differ, but you need to know them and take charge.

Reading up and trying to practice 'mindful eating' was a big help for me.

Stop watching cooking shows on TV. Use smaller plates and bowls.

Diet drinks and gum without counting help me.

Keeping nutritious snacks on hand and put away out of sight is a big help for me.

People are going to think I work for platejoy.com because I credit them here so often (I don't), but it has been essential for me to make the change. It makes planning nutritious meals within my calorie goals easy. Before dinner choice was a rushed decision after work every day. After ingredients and recipes for a few meals are waiting at home when I wake up every morning.

By eating almost only nutritious food, my human needs are met so I don't often get hungry. Learning the difference between an appetite for something and being hungry is essential. With an appetite, you want one specific item and can't get the appealing taste and texture and smell out of your mind. Take ONE spoon of the craved item, eat it very slowly, log it, and ponder if the calories were worth it knowing a second spoon would not be as good as the first. In doing so you don't deny yourself and you practice self-control. (I now go to Mexican restaurants and eat no chips, but it took practice to get there). Hunger is different than appetite. You are hungry when you need to eat something, anything, now! Everything around that reminds you of food makes you want to eat it. When hungry, eat a measured portion of something nutritions slowly. Eat enough and spread it out enough that you don't get hungry and you don't eat more than you planned. We used to eat too much and can get used to eating less. Nutritious food is the secret to not wasting calories.