Anti-Binge Strategies


When shopping, make a list before going. ALWAYS shop on a full stomach. Stick to ONLY those items on your list.

Never eat from a bag or box. Always portion out single-serving sizes into a bowl or onto a plate. Put the rest away before you BEGIN to eat.

Avoid eating in front of the TV, or when engaging in other activities. Make meals an event. Set the table, turn off the TV, and focus on enjoying your meal.

NEVER LET MORE THAN 3-4 HOURS PASS BETWEEN MEALS!!!!!!! Eat every 3-4 hours WHETHER YOU HAVE BINGED OR NOT! If you wait too long, you WILL be setting yourself up for a binge.

Protein, protein, protein! This can’t be stressed enough. Protein balances your blood sugar and aids in tissue repair- essential for anyone recovering from an eating disorder! Protein also helps to promote feelings of satiety, so you’re less likely to feel hungry all the time.

If you want to eat ice cream, candy, cookies, cake, etc, by all means, do so. Part of ‘normal’ eating is being able to eat such things. However, to avoid major blood sugar swings, ALWAYS eat desserts AFTER a full meal. That way, you’ll be getting in adequate nutrition during your meal, and you’ll be less hungry, and therefore less likely to binge on the dessert.

Make sure that your kitchen is well-stocked with ‘safe’ foods. If you have plenty of food available that you feel comfortable eating, it can prevent those I’m-super-hungry-and-there’s-no-food trips to the grocery store, which usually end up with the purchasing of binge food.

Restrict the amount of money you carry with you. If you have a habit of stopping at fast food places after class, or before work, make this more difficult by leaving your cash at home.

When cooking, avoid tasting. For some, picking at food triggers binges. This can also happen for some people when they keep returning to the kitchen for little bites of food all day long. Chewing gum helps keep your mouth busy, and satisfies your need to taste something.

Avoid unnecessary exposure to food. If you work around food, or enjoy cooking, you may want to reconsider these things. Spending a lot of time around food can be problematic. If it’s not necessary, try to avoid food except during meals, preparation of meals, and shopping.

If you choose to keep binge food around, be sure to store it where it is out of sight. Sometimes, just the sight of a binge food can trigger a binge.

Sit down and ask yourself why you are tempted to binge. Are you hungry? Bored? Sad? Lonely?

Go for a walk, call a friend, turn on the TV, or find some other distracting activity

Paint your fingernails, learn to knit, or find some other way to keep your hands busy.

Soak the binge food in water.

Calculate how much money you would be spending on binge food right now. Every time you succeed in avoiding a binge, put that money in a jar. Save up for something special.

If you tend to binge out of boredom and you are NOT hungry (keep in mind that many people often think they’re not hungry when they actually ARE), try drinking hot coffee or tea or munching on celery. Chew gum or suck on mints.

Find another way to indulge your senses. Light a fragrant candle, take a bubble bath, go outside and sniff the fresh air, touch something warm and fuzzy, etc.

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