How do you prevent a binge? 5 tips!

To feel better about yourself again, pay extra attention to what you eat and drink for a while. That works fine, until you suddenly start craving everything you know you shouldn't eat (too much): cookies, chocolate, chips, pastries and you name it. You often end up in a binge where you eat all those things one after the other. Only to feel not only nauseous afterwards, but also guilty. How could this happen? Fortunately, you can prevent these types of binges. I'll give you 5 tips!

Tip 1: Never skip a meal

It sounds logical, but skipping meals and snacks is asking for trouble. If you don't eat regularly, you are much more likely to snack. If you starve yourself, you often don't stop at just one sweet, but the temptation is to stuff yourself with sweet and/or fatty food.

Tip 2: Drink enough water

Your body can easily mistake thirst and dehydration for feeling hungry. If you ensure that you drink regularly and sufficiently, approximately 2 liters of water per day, you will maintain the fluid level in your body and you will have less need for snacks.

Tip 3: Don't bring too many unhealthy things into your home

You can't eat what you don't have at home. It's that simple. It is the easiest way to stay away from unhealthy foods. But even if you do have something at home, for example for the children or for a party, make sure you are not tempted to dive into that closet at regular intervals. Learn to recognize when this happens and then decide to do something different. Call a friend, walk around the block or put on some nice beat music. You will notice that your craving for sweets usually disappears on its own.

Tip 4: Learn to recognize where binge eating comes from

'Snitching behavior' often arises when we are bored, when we feel stress or with certain emotions. When you eat things you like, endorphins are released in your brain. That gives a good feeling. But did you know that the same substance is released in your brain during a sports session? If you choose to exercise, you will also feel much better afterwards than if you ate that entire chocolate bar. Try to think about that in advance.

Tip 5: Don't be TOO hard on yourself

In the intro you already read that a binge often occurs after a period of being extremely strict. Everything you are not allowed to eat becomes even more attractive because you have determined that it is 'forbidden'. But if you really love chocolate, you can enjoy a small piece every now and then. Always do this with full attention and really take a moment for yourself. Because you allow yourself this, you don't have to feel guilty. You satisfy your hunger for sweets or chocolate without ending up in a binge. If you notice that you succeed time and time again, it gives you confidence and the motivation to make conscious choices.

Which tip have you ever tried and would you like to have worked out more in one of my weight loss programs?

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