Tips to Prevent Binging
- Juliette Ries
- Apr 23, 2018
- 4 min read
Ever feel like a bottomless pit? I know I do, and sometimes I need help! Here's a few tricks and tips to keep you from downing a whole pint of ice cream or whatever you feel like attacking the crap out of.
1) Fill your plate with fiber and protein. Proteins take longer to digest and combining that with fibrous veggies can help you feel fuller longer. When the craving is strong and all you can think about is stuffing your face with as much chocolate and ice cream as you can - I know cause I've been there - you're going to have to dig deep, remember your fitness goals and whip up a meal real quick, or even better, meal prep one day a week so that you have healthy options on hand.
2) Avoid buying junk food or opt for a healthier version of your favorite treats. The less processed and less sugar the better. The best way to not reach for a box of cookies is to not have on. And never shop hungry!
3) Replace sweet tooth cravings with a protein shake made from chocolate flavored protein, a scoop of peanut butter powder and some fresh or frozen fruit. An acai bowl and/or a thick and creamy smoothie with the consistency of ice cream will be a much better alternative to actual ice cream. You can easily make a sorbet with just fruit, ice and a blender. Another one of my favorite go to snacks is about 2 tbsp of dark chocolate chips (Kroger Simple Truth Organic baking chips are the bomb.com), some dried cranberries and some walnuts. But don't do the dark chocolate before bed as it contains caffeine. For those late night cravings I've discovered....
4) Right before bed I want junk food. Why!?!? I know I'm not the only one. Over the holidays I was designated "beverage person" so I got a pack of flavored sparkling water and I actually enjoyed it. I think it was LaCroix. I also tried the Kroger Simple Truth brand in lime which wasn't bad either and the Spindrift brand also available at Kroger and Trader Joe's in many flavors. These typically have no calories or sugar and really help me control my sweet teeth before bed. My other alternative is to just go to bed, don't think about it and hopefully it'll go away, lol.
5) Brush your teeth. Yes, this sounds weird but don't you know how horrible food tastes after brushing your teeth. Pretty sure you learned this as a kid and so you avoid it at all cost and so if you brush your teeth your brain automatically recalls that you don't like to eat food afterwards and it will actually help. Also sucking on a mint or chewing gum can help, but I hate gum! Mint, spearmint and wintergreen just tend to say "Hey I'm done eating for now!"
6) Count your macros. Sometimes and probably most of the time, those hunger pains are your body saying you need to be refueled. Especially if you are a person who regularly workouts and has muscle. You burn more calories the more muscle you have (men) and your metabolism is like a roaring train engine that needs to be restoked. So check your macro intake and your macro needs, maybe you aren't even close to what you think you are.
7) Drink water. Most of us do not drink enough water, 8 glasses, I'm sorry but that's not enough. When you feel hunger pain after eating a well balanced meal and you know you just shouldn't be feeling hungry, just drink plenty of water. 2 liters is a good amount for those who regularly workout.
8) Stop being so tough on yourself. If you're avoiding any and all meal "cheats" as many call them, know its okay to be human. You should partake in birthday cake and holiday foods if you want. Don't stress about it because stress causes cortisol release which just causes weight gain in the gut anyways, so pick your battles :)
9) Learn to be disciplined. Keep our goals in mind and on a piece of paper where you can quickly refer to it when your mind is bogged down by work, kids, stress and that bag of gummy bears. Usually when you fight a habit enough times you teach yourself discipline and you'll eventually be strong enough to just brush it off your shoulders.
10) Do housework or something that involves using your hands and even better if you get them dirty. When you clean, you use chemicals and rags and get close to toilets and garbage cans, this can make you less likely to want to eat anything because it'll just be gross, eeww. The dirtier the better. Try gardening too. Or go workout, because if you're like me you can't workout on a full stomach.
I hope these tips help you out. I know I get the cravings and binge at least once every week or couple of weeks. Most days are easier than others so it's okay. If you live a healthy lifestyle then don't stress, it's all about balance and you'll figure out what works best for you. Let me know in the comments if you can think of any other ideas.