Here are our best tips for avoiding overeating, banishing binges and escaping from emotional eating.
- Drink a glass or ice cold water as soon as you sit down for your meal. Or, enjoy a bowl of broth-based soup just before your entree.
- Precede your meal with an apple, raw vegetables or a salad with reduced fat dressing. Doing so will curb your appetite and give your diet a fiber boost.
- Keep your blood sugar (and your appetite) at an even keel all day long by not going any longer than 5 hours without having something to eat.
- Eat multiple, healthy mini meals throughout the day rather than a few large ones.
- Eat a carb and protein-comprised snack 1 to 2 hours before your meal. For example, reduced fat cheese and crackers or cereal with low-fat yogurt.
- Avoid overeating due to emotions by talking to a counselor or close friend, or keeping a journal. Or, log on to a message board or chat room you enjoy to get support from your “virtual” friends.
- Exercise! When you feel a binge coming on, exercise is a great way to elevate your mood and get your mind of food. It also relieves stress.
- When dining out, ask your server to package up half of your entree in to-go container when he brings your meal. Chances are you won’t open that container and eat the rest there and then.