3 Tactics to Prevent Overeating
What's the best way to keep from binging?
When it comes to our favorite treat foods, is it out of sight, out of mind
-- or does absence make the stomach grow fonder? Some diet experts recommend
removing favorite high-calorie foods from your house to lessen temptation and
prevent overeating. Others believe that banishing favorite foods only makes you
want them more – so you're more likely to binge once you do get your hands on
As many things in life, the truth probably rests somewhere in the middle. I
personally promote the idea of eating when you're hungry, in a mindful and
relaxed state. And I discourage anything related to obsession and deprivation.
Yet we all come to the table with our own psychological and physical issues,
which can complicate things a bit.
The Chocolate Box Syndrome
Here’s an example of the "absence makes the heart grow fonder" way
of approaching favorite foods. About 10 years ago, I met a woman who told me
that every time she bought a box of Sees chocolates, she ended up eating the
entire box in a day. She asked me what she could do to stop this. I asked her
if Sees chocolate was really special to her, and she answered, "Yes, it’s
one of my favorite things." I asked her if this was something she let
herself have only on rare occasions, and she said yes.
I suggested she try buying a box of Sees chocolates and putting it in her
refrigerator or freezer. Then, every time she truly wanted a chocolate, she
could sit quietly and really savor one piece. Two weeks later, she happily told
me she still had a partially full box of chocolates in her refrigerator. She
had enjoyed a handful of pieces and was looking forward to having a few more in
the weeks to come. Just knowing she could have one when she truly wanted one
gave her comfort and helped prevent her from overeating.
This technique may not work well for everyone, but it seems to be the ticket
for others, myself included. I am not a compulsive eater and I credit this to
my "no-deprivation" philosophy. If there's something I really want, and
the craving doesn’t go away easily, I let myself have it. I do, however, make
light and healthful choices within those cravings when possible (often because
of my irritable bowel syndrome). For example, maybe once a year I strongly
desire a donut. So I go to a local donut store that sells delicious whole-wheat
donuts and, bite by bite, I enjoy eating one.
The Ice Cream Shop Technique
Ice cream: If you have it, they will come -- and eat it until it's gone!
Does this describe your house?
Some experts suggest that if there is a certain food you can’t stop eating
-- even when you start by carefully portioning out a reasonable serving --
don’t keep it in the house. Every now and then, when you really want some ice
cream, order a scoop at an ice cream shop. This way you won’t be tempted to go
back for more.
There is always a half-gallon of great-tasting light ice cream in my
freezer, by the way. Whoever chooses to enjoy ice cream that day serves
themselves some in our very small ice cream dishes. This seems to work for my