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3 Tactics to Prevent Overeating

What's the best way to keep from binging?
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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 family.

3 Tactics to Prevent Overeating

So what do the experts say? As I see it, most subscribe to one of three camps:

  • The "out of sight -- out of mind" group.
  • The "absence makes the heart grow fonder" believers.
  • Those who fall somewhere in the middle.

Here are comments from some of those who believe in the "out of sight, out of mind: philosophy:

  • "One of the most powerful factors that determine the amount you eat is how much food is placed in front of you," David Levitsky, PhD, a professor of nutrition and psychology at Cornell, tells WebMD. He points to published data that showed that if you eat while blindfolded, you consume significantly less than when you can see your food.
  • Kelly Brownell, PhD, director of the Rudd Center for Food Policy and Obesity at Yale University, says that most programs – including Yale's -- recommend that people limit exposure to favorite foods as much as possible to minimize temptation.
  • Susan Roberts, PhD, director of the Energy Metabolism Laboratory at Tufts University says studies at Tufts suggest that "out of sight" is helpful for some people. "Having things around you just keeps temptations more firmly in your mind," she tells WebMD.
  • While "out of sight, out of mind" is the best policy, there's a difference between keeping a food out of the house and making it forbidden, notes Marlene Schwartz, PhD, research director for the Yale's Rudd Center for Food Policy and Obesity. "The key is that you aren’t saying that ice cream is evil, but rather that it is best enjoyed under certain circumstances, and those circumstances make it easy to control portion sizes and frequency," she tells WebMD. In other words, it's OK to go to that ice cream shop every week or so.

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