How can I stop binge eating at night?

Binge eating at night can be a difficult habit to break. There are a few things you can do to help stop binge eating at night.

First, try to identify the triggers that lead to your binge eating. Once you know what causes you to binge eat, you can begin to avoid those triggers. For example, if you tend to binge eat when you are bored, try to find other activities to occupy your time. If you tend to binge eat when you are stressed, try to find other ways to relax.

Second, make sure you are eating a balanced diet during the day. Eat three meals a day and include healthy snacks. This will help to prevent hunger and cravings later on at night.

Third, avoid keeping tempting foods in the house. If you know you are susceptible to binge eating, don’t buy foods that you know you will overeat.

Fourth, try to eat earlier in the evening. This will give your body time to digest before you go to bed.

Finally, if you find yourself binge eating at night, don’t beat yourself up. Just try to do better the next day. Binge eating is a habit that takes time to break, but with perseverance, you can overcome it.

How can I train myself to eat smaller portions?

When it comes to portion sizes, we’re often serving ourselves more than we realize. Just because the food fits on your plate doesn’t mean you need to finish it all. In fact, research has shown that when we’re given larger portions we tend to eat more. And while you may not be able to control the portion sizes served at restaurants, you can control how much you put on your own plate.

Here are a few tips to help you train yourself to eat smaller portions:

1. Use a smaller plate.
You can trick your brain into thinking you’re eating more food if it’s spread out on a larger plate. So instead of using a dinner plate, try using a salad plate or even a side plate.

2. Downsize your utensils.
In the same way that a smaller plate tricks your brain, using smaller utensils can also help you eat less. Try using a fork instead of a spoon, or a toothpick instead of chopsticks.

3. Don’t eat straight from the container.
If you’re eating something like cereal, chips, or ice cream, don’t eat straight from the container. Instead, portion out a serving size into a bowl or cup. This will help you avoid mindlessly overeating.

4. Eat slowly.
It takes about 20 minutes for your brain to register that you’re full. So if you eat quickly, you may end up eating more than you need. Slow down by putting your utensil down between bites, chewing thoroughly, and taking small sips of water.

5. Avoid distractions.
When you’re distracted, you’re more likely to mindlessly eat. So turn off the TV, put away your phone, and focus on your food. This will help you be more aware of how much you’re eating and help you stop when you’re full.

portion sizes, mindlessly overeating, utensils, container, TV, phone

Visit mengeredstoo.co.uk to learn more about how to stop binge eating. Disclaimer: We used this website as a reference for this blog post.