Whether it’s a plate of cheesy Italian fries or a bowl of yummy hot and sour soup, we can all agree that food is one of the best things that ever happened to us. But there is a limit to our appreciation for it, but many of us often don’t seem to care. Binging on food is right there in our top 5 favorite pastimes, after all. We eat when we’re sad, we eat when we are happy, and we eat when we are also bored. Are you tired mindlessly eating anything that presents itself in front of you and looking for ways to cut down on your countless snack breaks? You’ve come to the right place.
Keep yourself occupied
One of the common reasons why we resort to binge eating arises out of boredom. Remember that time you finished a large bag of Lay’s and have little recollection of the events that led to it? Yep. It’s important to keep yourself busy and stay away from junk food as much as possible.
Reduce the size of your bites
The size of your first bite determines the rest of your meal. So, make sure to take in small portions at a time, as opposed to stuffing your face with spoonfuls of Biriyani, no matter how delicious it may be. Take your time and enjoy your meal. This way you can minimize the likelihood of eating all at once and instantly regretting.
You don’t have to finish your meal when you’re already full
We’ve been so thoroughly taught not to waste food that we abide by this rule and try our best to avoid wastage. But sometimes, you have to understand it’s better to give up and leave bits of food on your plate when you can no longer take in anymore bites. Compelling yourself to finish off the remains even when you are past your threshold won’t do you any favors.
It can be the greatest test of will power but you can do it
Before reaching for that nice big slice of blueberry pie, ask yourself the question: “Do I really want this right now or am I mindlessly going to eat again?” The best way to convince yourself to stop is to build up a strong resolve and a list down as many reasons as possible to not eat that slice, no matter how tempting it may be.
Easy reach equals easy binge
One of the best ways to avoid binge-eating is to make it as difficult as you can to access food. Lock up the food in your cupboards and make it harder to get to them. This works because we no longer bother with things when they’re no longer readily available. Also, things that are out of sight will remain out of mind.
Recognizing when you’re actually hungry
As mentioned above, we often end up eating even when there’s no requirement for it, instantly regretting the decision when we experience stomach aches. So, make it a point to only eat when you’re hungry and avoid excessive eating.
Eating only when you’re hungry may seem okay, but what do you do when you have a huge appetite? Try incorporating healthy snacks into your meals, made mostly of vegetables like carrots, beans, beets, and broccoli. This way, you not only feel full by the end of the meal, you also reduce your intake of fatty food.
Consuming food in small portions also helps
As we previously discussed, the tendency to eat something is stronger when it’s right in front of us, regardless of our appetite. So, cutting down on your big servings can be helpful if you’re trying to reduce the amount of food you eat.
Pay attention to what and how much you eat
Not paying attention is what causes us to binge mindlessly, often having no clue of how much quantity we’ve consumed – and that does little to deter us from stopping. So, be aware of what you’re eating, for instance, munching on chips and dip while watching a movie with your buddies. Knowing how much you eat can help prevent you from continuing further. Avoid being distracted.
Use smaller utensils
As the amount of food and drinks being served depends on the size of your plates and glasses, make sure to use smaller dishes to reduce your portions and consequent consumption. This may sound doubtful, but can actually help.
Avoid eating in groups
Studies show that we tend to consume a lot more food when we’re in the company of others in restaurants and hotels, probably arising from the fact that we pay little attention to details when we’re engaged in conversations or distracted.
Keeping tabs on the quantity of food and drinks
When we don’t keep a count of how many glasses of wine we’ve had or how many mini rolls of sushi we’ve eaten, it gets hard to set a limit to our food consumption. From a psychological point of view, keeping all the glasses or plates we’ve eaten from in front of us helps establish how much food we’ve consumed exactly and helps us to stop from eating further.