If you accidentally commit this "food crime" as some people would call it, just own it. Know that you did it, but don't let it ruin your day. There are all kinds of reasons for binging a little bit. As long as you don't do it everyday, it isn't a problem, and it is something that you can overcome. I literally did this last night right after dinner with my favorite rice chips. THEY WERE SO GOOD!
I acknowledged that I did it. The next step, though, is to get over it and not let it affect the rest of your eating for the day. The only way this one time binge will affect you is if you continue to eat poorly the rest of the day. Don't just say, "hey, I messed up, better make the best of it and eat the rest of the bag!" Just STOP what you're doing, put the bag away and move on.
If you do this at night before bed, there is nothing more to do. Just go to bed as usual and wake up tomorrow determined to eat better the next day. If you eat this way halfway through the day, you have a choice to make. This is your chance to change the day. DON'T skip the rest of your meals. Eat like normal, otherwise, you may prompt another binge later when you get hungry again. Instead, choose a healthy, filling meal, with protein and complex carbs, like a nice, normal portion of steak (about 3 OZ) and broccoli.
Binges happen to everyone because we all have weaknesses. The best thing to do is not deny yourself in the first place. Here is a list of ways to avoid a binge before it happens:
1. Don't deny yourself your favorite "cheats" but have them in moderation. Save them for a special occasion or the weekend.
2. Never ever eat out of the box/bag. This is the easiest way to overeat. Even if you're counting out the portion as you go, you are more tempted to continue eating past the serving size. Count the serving size out ahead of time, put it in a bowl, and put the bag/box all the way back in the fridge or pantry. Then you will be less tempted to eat it.
3. Drink a glass of water or green tea instead. I don't believe that feeling hungry actually means you're thirsty. I don't buy that, no matter how many "health experts" say it. Even so, if you try to drink water or tea first, it COULD potentially fill you up so you no longer want to snack or so that you want to snack less. I usually go with tea because it is still healthy, but it makes me feel more like I am having a snack as opposed to water.
4. Do something active. You may just want to snack because you're bored or thinking about food. Getting up and moving may take those thoughts away, and BONUS you burned calories, too.
DO YOU have a tip for not binge eating? Comment (:
Good luck, Anchor Angels! (I almost wrote GOOD LUNCH. Guess I am hungry...)