How to Avoid a Binge when Dieting

It happens even with the best of intentions - you are doing so well on following your diet plan then you cave in to a craving. And not only do you just give in, you go on an all out binge. Although binging on occasion will not hurt your weight loss efforts in the long run, it can be frustrating and cause you to give up on your diet plan. Having lost 65 pounds over a period of time, I have learned the following on how to avoid a binge when dieting.

Consume Enough Calories when Dieting. When dieting, you may think to go on a diet plan with as little calories as possible to lose weight more quickly. But too few calories deprives your body of necessary nutrients which can increase cravings and may lead to a binge. Also, when you resume your regular eating habits after such a low calorie plan, you risk gaining any weight back that you've lost.

Don't Sacrifice too Much. If you constantly deprive yourself of your favorite foods, it will be harder to resist cravings. Also, after long periods of sacrificing your favorite foods, if you do allow yourself a small portion it will be harder to stop at a small amount. Use moderation and allow yourself small portions of your favorites foods frequently in order to avoid a binge when dieting.

Choose the Right Diet Plan. Whether you choose a diet plan or make small lifestyle change son your own, be sure you are on a plan that is right for you. If you choose a diet plan that doesn't allow you to eat any of your favorite foods, you are setting yourself up for a binge later on. This is similar to sacrificing too much as described above.

Try a Day Off when Dieting. If you know that you are prone to binges when dieting, why not go on a diet that lets you take a day off? The concept of controlled binging works for many people and can prevent uncontrolled binging if you know you will be allowed to indulge on a specific day. This day off approach does not work for me, as I find it hard to get back on track if I don't stick with the lifestyle changes I have made for my dieting plan.

Never Let Yourself Get too Hungry. If you are consistently hungry, it will be harder to avoid a binge. If you find you frequently get hungry between meals, eat a little less during mealtime to allow for snacking in between. Schedule in a snack time if necessary. Although you may still give in to an occasional craving, you will be less likely to binge if you are not hungry.

Be Aware of Your Triggers. If there are certain foods you know will cause you to lose all control, it is best to avoid them completely. If you know you can't stop after just a couple Oreos and know you'll end up eating the whole package, try buying the smaller single-serve package instead. Or find an alternative that will be less devastating to your diet plan yet satisfy your craving to avoid a binge.

How to Avoid a Binge when Dieting. In addition to the tips above, you may find that keeping yourself busy will keep your mind off cravings and help you to avoid a binge while dieting.