Deidra Mangus

We’ve all been there. Despite that green smoothie you managed to get down this morning, it takes just one snarky email/very unfriendly customer service run-in/inconsiderate neighbor to park in your spot and—the next thing you know—you’re knuckle deep in a jar of chunky peanut butter and you don’t know what happened to that block of sharp cheddar. The good news: bingeing doesn’t have to be your go-to coping method. One of the best way to prevent binge eating is to be aware of your triggers and being prepared to take control.

If you can recognize the signs early you will have a better chance of prevent.

One of my best tips for avoiding binge/emotional eating –

Embrace things that make you HAPPY!!!

Everyday life is often so hectic that it’s easy to overlook bliss or find the time for it. Sometimes we feel pleasure deprived and we use food to fill that void – because lets face it, it is a fast and easy pleasure hit.The key to reaching your healthy weight and avoiding bingeing is to embrace a variety of things that tap into that happy brain chemistry—not just food but friendships, movement, music, art, relaxation, and love. So think about what you enjoy, and find ways to weave in healthier pleasure hits throughout the day.

Examples – walking in the park on your work lunch break, reading 15 minutes in the evening, listening to music, going to dinner with a friend.

Another great tip to prevent binge/emotional eating –

DON’T FORGET TO EAT!!

Skipping meals or spacing them too far apart means you’re setting yourself up for big-time hunger—resulting in you inhaling everything in sight. Eating protein and fiber rich meals or snacks every 2 to 3 hours can help keep your blood sugar levels normal, your metabolism revved—and your cravings under control.

SLOW DOWN!

When you inhale your food, you miss the experience of eating and the pleasure that goes with it. Instead, practice mindful eating. Slowing down allows you to recognize when your joy in the meal is waning and gives your body time to send fullness signals to your brain, a process that takes about 20 minutes. When we eat quickly, we miss important information, and we tend to overeat, not because we’re hungry, but because we don’t feel satisfied when we’re done.

Now you will thank me for this tip to avoid emotional eating –

RELAX!!!!

When you’re stressed, your body releases hormones that stimulate your appetite for fatty treats like cookies, cake, and ice cream. 20% of chronically stressed people eat normally. Feeling guilty when you eat is just as bad. It makes you more likely to inhale food quickly, which means you miss out on one of the main reasons you’re eating in the first place: the drive to experience pleasure.

So before you hit up the pantry – practice some yoga, take a walk, or maybe even a warm bath

Drink Up!!!

Sometimes your body thinks it’s hungry, when in fact it’s just thirsty. Drink a tall glass of ice cold water when you feel hungry; the chilly drink will cause your metabolism to speed up because your body is working harder to warm the water, and you’ll feel fuller.

Tired of water??? Get creative and spice up your plain water with herbs like mint or basil, or slices of lemon or cucumber

And my last binge/emotional eating tip

Clean out your pantry!!!

Very simple – if you don’t have it, you can’t eat it!

Emotional eating usually happens at home, so if you don’t have junk food readily available, you’ll be less likely to binge. Fill your kitchen instead with healthy snacks such as carrots and celery, Shakeology or Greek yogurt with blueberries.