In the BFC thread, I posted that my "danger zone" is usually from 10:30pm-3am. I thought it might be helpful to think up some alternative activities that I could do during that time.
I used to have an eating "cut-off" of 9pm, but that doesn't work so well now, since I sometimes go out for dinner w. co-workers. The dinner itself isn't usually that bad, it's the pint and a half of ice cream that I scarf down at home that does the most damage.
The only thing I can think of right now is yoga...
* Brush your teeth again - nothing tastes good right after you brush teeth.
* Keep a small photo album of inspiring pictures of yourself (you looking your hotest) by the fridge and make a rule that before you eat anything after 10pm you have to look at every picture.
I have a ritual that works for me. I can have 100 calories between dinner and bed. I pick either sweet or savory. Savory would be a 100 calorie packet of lo-fat microwave popcorn- lots of volume. I must eat it piece by piece and not cram handfuls into my mouth. If sweet is calling loudly I do a fragrant hot tea with a 50 to 100 calories of something I really enjoy like a gingersnap or lo cal choco pudding. Again, this is eaten with a small teaspoon or small bites, lots of tea between bites. If I am coming out of my skin I just declare the kitchen closed and go read a murder mystery in bed (no food allowed in the bedroom) or take a walk around the block. Walking in the dark is very cool. Good luck
Drink 8 oz of water and make yourself wait 20 minutes. Generally, the water will fill you up. Also, sometimes when we think we are hungry we are actually thirsty. If you still want something, try to keep something low cal/carb and make sure to use portion control. My fave is ice cream, breyers makes a low carb ice cream and has a really good rocky road. Keep measauring cups and what not on your counter and make sure you measure out your desert. Also, I try to find some baby teaspoons or ice tea spoon to eat with since they are smaller. Take one spoon at a time and make sure you savor it.
I used to have an eating "cut-off" of 9pm, but that doesn't work so well now, since I sometimes go out for dinner w. co-workers. The dinner itself isn't usually that bad, it's the pint and a half of ice cream that I scarf down at home that does the most damage.
I find it hard to have a specific cut-off time. Sometimes, I do not finish my exercise until past 8 pm, and then I have to shower first no matter how hungry I am, so sometimes I eat at 8:30 pm. On weekends, I find it does not make sense to have the last meal at 8 pm (e.g.) if I know I won't go to bed until after 11 pm (I would probably start snacking on dog kibble by the time 11 rolled around since I don't keep any "snackables" in the house).
I have a similar "danger zone", I'm often awake past midnight when the house is silent and my mind is thinking about the cookies, icecream, chips, toast... pretty much anything. And there is no "just one cookie", its more like one packet. The cut off thing totally doesn't work for me, the best I can do is avoid the kitchen completely - so now I keep a fruit bowl in my lounge, some sugar free candy and gum by my chair and always have my water bottle with me. That way if I really just go I need something I can grab something without looking in the fridge and pantry.
Thanks jitterfish, your ideas are good for me and your problems (whole bag, not just one cookie,chip or whatever) are mine as well. I'm subscribing to this thread because it makes so much sense!
Lately I have tried writing in my journal. Not all my binging is due to emotional things (or maybe I am just lying to myself?) but it keeps my mind off food for a while and then sometimes the urge passes.
This is a great thread. I hope others give their ideas too!
I know when I do have snacks like cookies in the house if I take the package right away and put it into portion sized ziploc baggies and freeze them.........then if I do want some cookies I take one ziploc out and kinda have to eat it slower since it is frozen. Works for me on that type of snack.
I eat dinner before 7pm each night and then allow myself another 200 calories for snacking from then untill bedtime. Some nights I need all 200 some nights I don't snack at all. I have the cutoff for dinner mainly because I would eat a heavy dinner as late as 10pm and hop into bed shortly afterward before changing my eating lifestyle....
When its late night and I'm in my binge danger zone, I turn to a channel like discovery health to watch those weird diagnosis health shows. Some of them are pretty graphic so by the time they're over I don't want to eat. I also tape these types of shows on my dvr for "emergency" situations. =)
Last edited by gastronome; 04-08-2008 at 12:00 AM.
Also, you might try journaling for a little while during your danger zone times, to try and discover what you are feeling. This actually worked for me, although I have just started doing it. Try and figure out what feelings your trying to get away from. Are you bored? If so you might do some activity that you enjoy. Are you lonely? Try calling or e mailing a friend, or getting on the boards here, anything to connect. Are you tired? A nice hot shower and refreshing cup of tea might help. I find that if I can figure this out beforehand, then when my trigger time comes, I can have a plan. It usually reduces or elimnates my binge. Hope this helps!
Alternatives to a Binge...
