How to avoid binge eating

[flic123]

Hello, I am really really struggling to curb snacking during the day and I am finding that I have put on a stone in the past three months as a result of this. Does anyone have any ingenious ways to curb snacking and to make better eating decisions? Thanks!

There are various ones which work to a certain extent.

When you get the urge to snack:

• Drink a big glass of water
• Delay by telling yourself you'll have the snack in 30 mins if you still want it. Repeat!
• Give yourself an alternative treat or distraction
• Brush your teeth or have minty sugar-free gum

Give up sugar. Eat lots of nuts and full fat stuff.

Frozen berries are very helpful.

I used to binge all the time. Then l watched
Tim Spector and read his book The Diet Myth about the microbiomes.

Eating properly stops the binging. I also used Slimpod

Put everything into MyFitnessPal, if I can see the calories going up I feel less inclined to snack
Don’t ever have ‘just one’ because it never is
Try not to buy snacky food, although hard because of DCs
I used to drink a glass of lemon water every time I had the urge to snack, but I’ve got out of this habit. Should start that again.

I’m also trying to lose the COVID/wfh/Xmas stone and not doing well.

Go low carb. Eat veg based meals with some protein.

if you really fancy something (within reason), have it.

Don't buy the things you binge eat, or if you do, put them out of sight.

Where are you eating? If it’s at home, don’t buy it. If you don’t have it in the house, you can’t eat it

I've struggled with binges my whole life and having lost a big amount of weight I am determined to keep it off.
If I want a binge now I'll have prepared snacks ready for it - Carrots, rice cakes etc so they are the easiest thing to eat.

I’m not sure rice cakes stop binging!

Bit of yoghurt and fruit would
1/2 an avacad
Celery dipped in chunky peanut butter.

Peanut butter is more of a binge food than an avoid-binging food for me. It's high in fat and not exactly low in carbs either!

I agree low carbing is pretty much miraculous in curbing the desire to snack. But it's also a pain in the arse to do, very unforgiving of lapses, and frankly depressing to think that all kinds of both normal and treat foods are effectively banned. I know it works, but I also know there's no way I'd stick to it long term!

Rice cakes are bad. They are high-GI

The advice I have read is to eat 3 meals a day so you don't get hungry and binge.