Sunday, 13 September 2015

Binge eating: Avoid weekend overeating with these 6 tips

Yes, you can enjoy yourself - but keep these rules in mind

Binge eating: Avoid weekend overeating with these 6 tips

Weekends are for relaxing and taking it easy and for most of us that philosophy also makes its way to our diets. So how can you still enjoy yourself without completing going over the top? Try these tips

1. Have a healthy breakfast

Breakfast sets you up for the rest of the day so if you start by having the right type of breakfast you're less likely to want to reach for unhealthy treats later on. Having a nutritious breakfast that includes a protein such as eggs, complex carbs such as wholegrain bread and good fats such as slices of avocado along with plenty of fresh fruit and veg will keep your blood sugar levels steady which will keep you full for longer and also keep cravings at bay.

2. Out of sight, out of mind

If you're the kind of person who finds it hard to resist when treats like chips, biscuits and lollies are right in front of you then make it easier for yourself and just remove the temptation altogether. If it's not there, you're less likely to want to eat it. 

3. Pick a designated time to treat yourself

The weekend can become one big blur of breakfasts, lunches and dinners which can really add up calorie-wise. So to avoid a major calorie blow out pick one particular meal to treat yourself and then choose healthy options for all other meals. Also, be sure to eat mindfully - that means savouring each mouthful and really appreciating the experience. If you just wolf down a meal without even thinking you're less likely to feel satisfied.

4. Share your meals

If you're heading out for a meal, why not split entrees or desserts with someone else? You'll still be able to enjoy a nice meal out but you won't be consuming so many calories by having a rich dessert or entree on your own. Often restaurant portions can be larger than what we would serve ourselves at home so this is a good way to keep portion sizes in check.

5. Have healthy snacks at home

When faced with quiet moments during the weekend where you're binge-watching a TV show or settling in for a movie, the temptation is there to want to reach for the nearest snack. To help combat this have healthy snacks ready to go so you don't feel tempted to reach for the a bag of chips instead.

6. Watch your alcohol intake

It's easy to go overboard with alcohol during the weekend because you're feeling relaxed, but remember that a cocktail is essentially just calories in liquid form. Give yourself an alcohol quota (one drink a day is the optimum amount), savour each drink and then switch to soda water once you've reached your quota.


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