How to Avoid Binge and Over Eating

I am not perfect with my healthy eating. I have eaten well more than what is the indicated “portion” size on the box/bag. I have periods of time when I am not on my “game.” Part of the reason for this post is to remind me of my own advice. It is also to help a few of you out there with some of my tips to stop a binge before it starts and stay on your healthy eating plan.

1. One of my mantras is “moderation-not deprivation!” Why? Because when you deprive yourself of something you want you are doomed to over eat it or something similar to it when given the chance.
2. Drink Shakeology everyday. I start my day with Shakeology and it helps me with cravings all day long. If I have a craving at night, I can even blend up a half a serving for a 70 calorie protein and nutrition rich snack before bed.
3. Eat 5-6 small meals every 2-3 hours. You won’t ever be so starving by the time you eat that you can’t control what or the amount of food you eat.
4. Clean out the pantry. If you don’t have your binge foods easily available, you are likely to reach for an alternative that won’t knock you off your healthy eating plan.
5. Portion out your servings. I recommend doing this when you bring your food home from the grocery store. If the food is in pre-portioned storage containers, you will not be guessing the portion size or be tempted to grab “just one more handful.”
6. Be present when you eat. Mindlessly eating can cause you to eat too quickly and not allow your stomach/mind cues enough time to tell you that you are full.
7. Brush your teeth or chew a piece of minty gum after your appropriately sized healthy meal. Try it. It works.
8. Make sure that you are properly hydrated. Sometimes thinking you are hungry is actually thirst.

For information on Shakeology, click here. Do you need accountability in your healthy eating or fitness? Contact me to find out when my next Challenge Group starts (monthly). Interested in taking the Beachbody Challenge? I can coach you to success!