Tips on ovoiding binges?

Eat often. Don't wait until you are starved because you will eat everything and anything.

Keep busy...ask yourself if it'll be worth how horrible you will feel mentally and physically afterward..

When you recognize that feeling that all the food in the world isn't enough to satisfy you, don't start eating. Not one single bite.

From what i have learned........Binge eattting is a physical response to an emotional problem. Need to get a hold of whats causing the binging in the first place, then find the tools that will help you combat those nagging temptations to binge... Like little "binge tappers" tapping on the back on your brain telling you to binge. Take a breath, realize what is happening, take another breath, maybe grab the phone and call a friend, or simply do something that will distract your "binge tappers"... Wake yourself up!!! to get out of those desires and habits. Then finally, take another breath....and be proud of yourself for not listening to the ego telling you to self sabatoge!

I totally agree with everyone! I also try not to eat after dinner, although if I work out late, I will eat something when I get home. I CANNOT have certain food in my house or I will overeat, so they are "out of the house - once in a while" foods. Also, track EVERYTHING - especially when you binge - it will keep you from doing it again soon - I know.

go to bed. you can't eat if you're asleep (unless you're a sleep eater!)

What are negative calorie days?

Drink a glass of water.
Clean the house
Go for a short walk or run
Read a book

I discover I get hungry on Wednesdays. I have "off" on Wednesdays from being a stay at home mommy when the kids go to daycare for 1 day per week. I clean my house, do errands, but after that I catch up on shows on Tivo or Roku and that is when I get hungry. I want to watch my shows, so I snack on carrots, strawberries, water.

Just the thought of having to logging everything and having your diary open helps to keep in check.

great tips!! I need these. I have the worst time...and the harder I work out, the more I want to eat!

absolutely totalllyyy agree with you on this tip...
I have been "practicing" this concept of eatting what you really crave.. instead of avoiding it.. and it really works..
i dont dance around the item by eating other items.. i just go right to the source and eat that craving in a controlled way.. and
then move on.. totally works.. Great point Tlbood.!!

I eat what I LIKE to eat daily. As long as I meet my macro/micro nutrients and stay within calorie limits, binges don't happen.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

These are fantastic tips! One I wanted to add is that if you find yourself craving something particular, allow yourself to have a small portion of it. Sometimes my binges are when I try to "eat around" what I really want. If I want a chocolate chip cookie (or 2 or 3), I might try popcorn, then chocolate milk, then something else, but nothing is really satisfying because I really want the cookie, so eventually I've eaten the cookie and all that other stuff. If you allow yourself to have a reasonable amount of what you really want, you avoid "eating around" it and feel more satisfied.

I may have to try this more often. When it comes to soda and chocolate. However, I have to learn to control the amount I do eat when I give in to cravings.

One thing I did find is switching to Dark Chocolate helped me eat less chocolate. It is a little less sweet, but still very rich, so I am more 'full' from it faster. And it has more antioxidants anyway - so a little bit is good. I just have to remember to eat only a little.

If binging is a problem its best to try to find a substitute for what you are binging on and do it in small doses often. For me eating brownie ice-cream is my binge worthy stuff so I tend to eat a handful of m&ms about every couple of days. I haven't had a "binge" in over 5 months.

Check out "Eating Less" by Gillian Riley.
I recommend this book really regularly because I think she has some great ideas and strategies for changing the eating behaviours that got us fat in the first place. She takes the focus away from "losing weight" and onto changing habits for the long term.