Stop Being A Closet Eater!

Finding ways to eat healthfully is important. Try the following tips to help close the door on closet eating:

Eat often. Eat healthfully every four hours to control hunger. Eating small, frequent meals can help prevent binges by steadying blood sugar levels. Include some carbs to boost levels of the mood-lifting brain chemical serotonin.

Suppress stress. If you often turn to closet eating when faced with stressful situations, try relaxation techniques such as deep breathing, yoga, meditation, guided imagery, and tai chi.

Allow treats. If weight loss is a goal, you may have placed all sweets off limits, and that can be a mistake. Reserve 10 percent of your caloric intake for treats. Then gradually taper off. When you cut back on sweets, you’ll eventually stop craving them.

Get enough sleep. Studies show that sleep deprivation can sabotage weight-loss efforts. One study reported that sleeping six or less hours on a regular basis was linked to an increased risk of obesity. Sleep problems don’t directly cause closet eating, but they can exacerbate this eating disorder.If you’re tired, you may retreat to your bedroom or car for binging to try to give yourself an energy boost.

Do a busy-hands activity. When a closet eating urge strikes, keep your hands busy. Try knitting, crossword puzzles, reorganizing your sock drawer, or playing with your pet. It’s tough to binge when your hands are otherwise occupied. By the time you finish the activity, the urge may have passed.

Exercise. Working out is a form of distraction that can do double duty. Exercise has been shown to reduce hunger urges and ease depression at the same time. Simply taking a 20-minute walk will often do the trick.

Avoid being alone. For some people, this can be a trigger for closet eating. Make an effort to socialize and make new friends. Joining a group of people interested in activities you like — movies, books, traveling — can be an easy way to meet other people.

source: everydayhealth