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How can you prevent binge eating?
Having resources in your back pocket can be an integral way to stop binge eating and help yourself feel in control. As I have mentioned before I work specifically with people to identify ALL triggers that contribute to binge eating. We then identify ways of coping and delaying bingeing. Here are some tips. Please share ways that help you as well, the community can benefit from your recovery experiences!
TECHNIQUES TO PREVENT BINGE EATING
* Eat lots of protein! Tell yourself protein is important! Protein helps you feel full, balances blood sugar and aids in tissue repair.
* EAt the foos you want. This is normal eating- being flexible and honoring your cravings. Deprivation can prime yourself for a binge, setting up food to be “good” and “bad.”
* Portion out servings into a bowl or a plate. Do not eat out of bags or boxes.
* Eat at the table- not in front of the TV, standing up, in the car. Pay attention to hunger cues. Appreciate the taste, smell and sound of your food while you are eating.
* Don’t drink your meals.
* Eat every 3-4 hours. If you wait too long you will set yourself up to binge.
* Know your triggers. Avoid them or develop ways to prevent them from happening.
* When you are tempted to binge ask yourself how you are feeling. Are you hungry? Sad? Bored? Angry? Happy? Lonely?
* Go for a walk, check your e-mail, call a friend
* Do things that engage your senses. Listen to music. Touch your pet. Take a bubble bath. Light a candle. Drink some herbal tea.
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