How to Avoid Binge Eating
This is not me… but it could be! 
A few postings ago, I re-printed some research about eating in front of the television and how it could lead to obesity (see TV Makes You Fat). It wasn’t my intention to get back on the “this is why we’re heavy” topic so quickly, but I saw this info on AOL and wanted to share some “food for thought”.
HOW TO AVOID BINGE EATING (AOL)
- Trade your corkscrew for a bottle opener: Participants in one study ate more food while drinking wine than while drinking beer.
- Shape up: Wedge-shaped foods like pizza make it difficult to estimate proper portions. (No wonder the apple pie always goes so fast.)
- Pack a packet: Instant oatmeal beats out All Bran and Muesli for fullness factor. We love Quaker’s Weight Control Maple and Brown Sugar–it tastes heavenly and has more fiber, protein, and whole grains than the regular variety.
- Find a new china pattern: Research shows that blue is a natural appetite suppressant, so using blue plates, napkins, or placemats may make you eat more slowly and realize when you’re full.
- Dig pop culture: Because it’s mostly air, popcorn is twice as filling as a candy bar or peanuts, with fewer calories. We like Pop Secret 100-calorie packs
- Be antisocial: On average, people who eat with one other person consume about 35 percent more than when they dine alone; at a table of four, that figure rises to 75 percent more; if you’re in a party of eight you’ll nearly double your intake.
- Ignore diet labels: One study found that after eating full-fat muffins, subjects were less hungry and ate less over the next 24 hours than after eating a fat-free version.
- Re-paint your dining room beige: Red, yellow, and orange hues stimulate appetite and make you eat more.
- Hold your breath: Just smelling a fresh-baked cupcake in the break room can induce the insulin secretion that makes you think you’re hungry. Sight activates the appetite snowball too, so avert your eyes.
- Make a dinner date: A study found that women eat less than usual on dates (men tend to eat a lot more).
- But don’t eat by candlelight: Dim light can trigger binge eating.
Does any of this make sense to you? I agree with the pizza point. Since I live alone, I tend to buy smaller packages or single servings instead of buying in bulk. I know it costs more, but it’s easier to stop eating potato chips when you finish a single portion than it is if you have a party-size bag of Lays (betcha can’t eat just one!). I’m not so sure about the blue plates, though. My dishes are cobalt blue and that doesn’t stop me from pigging out.
What do you think? Have your say by clicking on the No Comments/Comments link below. Today’s Jack Nation bonus code is BINGE. It will help you gain points (not weight) until July 16th.
July 14th, 2008 at 1:37 pm
Great meeting you yesterday Carly. I know I told you that i went to winners but forgot to tell you that they had betsey johnson shoes there from 50-80 dollars, My daughter the shoe aholic who usually buys at browns in vaughan mills picked up a pair there. Occasionally you can get good designer names at winners(across from promenade mall in vaughan)
According to the info on AOL i better never eat in my bathroom as it is bright orange. I tend to be a binge eater but nothing on that list applies to me. I eat when im bored sad or happy. I do like the instant oatmeal weight control though yummy and filling. Thats all for now have a great day and again it was nice to meet you although i have to say we went back to montanas later for the all u can eat ribs and i ate 16 individual ribs
could not move after that but its weird if i pay $26. for it i feel i have to eat a good portion. Very good though. Did you try any ribs while you were there and if you didnt hats off to you as they were bbq right in front of you and the smell was awesome. If you did which flavor did you like the most?
Carly’s Note: Thanks for the Winners tip! As for the ribs, I tried one of each flavour just before I left. They were all pretty good, but I think I liked the Rickard’s Honey Brown best.
July 14th, 2008 at 2:50 pm
Hi Carly! Thanks for the 2500 points yesterday ! I agree with the wine versus beer, beer fills me up more so I eat a lot less. My cubicle walls at work are a dull beige and gray combo, I don’t eat less than i do at home in my purple room, so I think I eat too much in egneral, serving sizes are way too big these days, I am trying to adjust the portion amounts I plate for me and the family. I think size does matter ! LOL. Happy Monday !
Carly’s Note: Plate size definitely matters! Use smaller plates and it looks like more food. I guess the fancy restaurants that serve dinner on plates the size of man hole covers want you to feel ripped off.
July 14th, 2008 at 3:27 pm
Hi Carly! So nice to finally meet you! Thanks for the points yesterday at Montana’s. I kinda find it ironic that you’re doing a food blog the day after I saw you eating a big plate of ribs over there.
I think the “Be Antisocial” thing works for me. I’ll usually eat less when I’m eating alone, but when I’m with people, I’ll eat more for some reason. Perhaps it’s because I feel like I’m competing with them as to who can eat the most.
I also noticed that I ate a lot less last year when I had toothaches on both sides of my mouth. I lost about 10 pounds over a couple months but gained it all back when I went to the dentist. LOL
Carly’s Note: You caught me right at the end finally getting to try the 4 flavours I had been smelling all afternoon. The posting wasn’t consciously inspired by the All You Can Eat Ribs Experience at Montana’s, but you never know.
July 14th, 2008 at 4:59 pm
Thanks alot Carly! Are you trying to make me feel bad for trying one of each flavour of Rib in front of you on Sunday?
P.S. Did you get a Loop Bag from Aren’t We Naughty, last Saturday before you left? Nudge, Nudge, Wink, Wink!!!
Carly’s Note: No, I didn’t take a loot bag, but Chalmers did, so you can bug him about it!
July 14th, 2008 at 8:36 pm
Hey Carly
just a word about your lates blog on over eating
thanks for the tips I print them up so I can s\tudy them
I found drinking a lot of water before I eat makes me feel full
it also helps with my blood sugar as I have a Problem with that
doctor says I am border line
anyway I find if you make small portions as well it helps
I do this during the day but still can not get the hang of if at nighti still over eat at night time but I am working on it.
thanks for reading
BEN
Carly’s Note: I think the trick is to eat a big meal early and then just drink water until you go to bed. Of course, you might get up 5 times during the night then!
July 15th, 2008 at 3:24 am
Wine tastes better with food whereas beer fills you up quicker I guess. I agree about the instant oatmeal, the brown sugar type works for me too. Maybe that talk about eating what your grandmother used to cook is the right way to go. But that was back in the day when people spent a lot of time cooking and weren’t always eating on the run and snacking as they do now.
Carly’s Note: My grandparents ate a lot and well, but they also did a great deal of exercise. Food without additives is much more expensive, but worth it in the end suspect.
July 15th, 2008 at 5:36 am
Hi Carly,
Here are a few things that have helped me lose some weight and get my cholestrol down over the past few years:
1) Portion control-after i cook a meal i put only one serving on my plate and then immediately put the left overs in tupperware and the fridge.
2) Chips-put enough to fill one cereal bowl then close and put away in cupboard out of sight.
3) Try to put at least 1/3 either fruits or vegetables on your plate. This one is very difficult for me!
4) Brown bag lunch at least twice a week instead of eating out. I save enough money over the course of a year to pay for a 1 week vacation and i’m healthier when i go.
5) Exercise at least 3 times a week-you can eat as healthy as you want but it doesn’t make much sense if you don’t move your body around and get your metabolism going.
6) Try to keep your weekend meals as similar as possible to your Monday-Friday routine within reason. Have one night a week as your fun night-wings, pizza, burgers, etc so you don’t feel deprived.
I also read that using smaller plates helps too.
Your point about beer versus wine is very interesting. I’ve been gradually switching from beer to wine over the past few years thinking it was healthier but now who knows eh?
Thanks for the tips and have a nice day.
Carly’s Note: All good tips! As for beer versus wine, red wine is good for your heart and doesn’t bloat the way beer does, but I suspect it encourages people to linger at the table.
July 15th, 2008 at 5:54 am
I make small meals for one. I avoid take-out food, or dining out a lot just because I’m a party of one. If I’m home in the evenings, I try to keep myself busy doing things like my nails (sporty yes, but girly too), or a foot soak, or something that prevents me from either going to the kitchen or opening packages. I do crossword puzzles, sewing or mending/fixing buttons that are hanging on for dear life etc…but I admit, I’m a grazer so when I run out of things to keep myself occupied, eventually I succumb. I LOVE popcorn. I make good use of my hot-air popcorn popper if I’m home weekend evenings. That said, a week ago Sunday/Monday, Ruffles chips were $0.99 a bag (the big bag) at Shoppers, and I made out like a bandit. Wonder if the Olympic team takes food donations for the athletes village…god knows I bought enough to supply the team
Maybe I’ll take some the next time I go to BFF Shelley’s, her ginormous boys (locusts I call them) pretty much eat enough as an entire team, so I’m sure they’d help me get rid of a bag or 5.
Carly’s Note: Unless I have friends coming over, I refuse to buy the big bags of chips even if they’re only $0.99 and an individual bag is still $1.29 because I can’t stop! Good call on the popcorn. I will also turn to rice cakes for mindless munching - you just have to watch the flavours and read the labels because they’re not all low in fat.