Learn how to quit binge eating and switch to healthy foods without dieting or stress.
1. Eat alone
If a person is distracted and ignores his portion while eating, he eats more. Portions increase while watching TV on average, by 14%, and when communicating with friends – by 18%.
To get enough, it is not enough to put food in the stomach; the process itself is important. You must see food, smell, and taste it when you eat. During reading or talking, the brain is busy with these tasks and does not receive data about food. As a result, appetite lasts much longer.
Eat alone, put your smartphone aside, turn off the TV. Concentrate on the food and how you feel about it, and you will feel full much earlier.
2. Find your portion
If you can’t concentrate on food every time, try finding and targeting your portion. Take the time and have a mindful meal. Watch your sensations while eating and stop eating as soon as you feel full. Take note of what a suitable serving looks like and use it as a reference.
3. Don’t give up all your favorite foods right away
It takes iron willpower to do this. But it will not help if external circumstances are against you. Stress and fatigue can destroy your self-control; you will break loose and act on the principle. “The barn burned out, burn down, and the hut.”
Shift your focus to eating healthy foods, but sometimes indulge in delicious, high-calorie foods.
It is perfectly OK to eat a slice of pizza, ice cream, or a chocolate bar as long as you eat healthy for the rest of the day. This will help you keep from falling out at first and get used to eating right. Change your eating habits gradually. Allow yourself a tasty, high-calorie meal occasionally to keep from getting ripped off.
4. Eat more fiber
Add more non-starchy vegetables and fruits rich in fiber to your diet: grapefruit, lettuce, cabbage, broccoli, cucumbers, tomatoes, bell peppers. Fiber and water will keep you full, and low calories will keep you from going over your target. Also, all of these fruits and vegetables are rich in vitamins.
5. Do not eat from the original packaging
We decided to pamper ourselves with chips – pour into the bowl exactly as much as you want to eat, and put the bag away. Bought a bucket of ice cream – put 100-150 grams in a vase, and send the rest to the freezer. This will make it easier for you not to lose control.
Adapted and translated by The Cop Cart Staff
Sources: Life hacker