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Five Ways to Stop the Binge

By: Dianne Villano, CPFI


It seems there's always an occasion to eat--and eat plenty. The 4th of July, Thanksgiving, Christmas, and New Years come immediately to mind. Then there are the countless parties, summer BBQs, birthdays, and social events....

It's no wonder the average American struggles with weight during the summer and winter holidays. Chances are, every one of your favorite (and fattening) holiday treats will be served and you won't have much control over most of the other food choices around. Most people find it pretty challenging to stick to a healthy eating plan during these times of the year.

These tips will serve you well over the holidays to keep your diet intact. They are pretty useful for the rest of the year, as well.

  1. Don't skip breakfast. Skipping breakfast is a common error, because most people mistakenly think that they can save calories by skipping breakfast to make up for the high calories they will take in later. This approach causes your metabolism to get sluggish because of the lack of caloric intake. It also causes your blood sugar to drop, which brings on the inevitable sugar binge later on. Dietitians agree that eating a morning meal ensures that you won't be starving by mid afternoon or evening. A balance of lean protein and fiber-rich carbohydrates will help you get your day off to a good start.
  2. Have a light afternoon snack . A glass of skim milk or plain yogurt and some fruit (not yogurt with fruit and sugar added) will ensure that your blood sugar remains even, thus warding off cravings and binging.
  3. Skip (or limit) the alcohol. Remember, 4 oz of liquor is equal to around 100 calories (not including the mixer) and 4 oz of wine equals around 70. Tea, coffee, or flavored water will give you something to sip on and the added fluid will help keep you full.
  4. Plan in advance what you'll splurge on and what you'll skip . Knowing in advance what you'll want to try and what is an appropriate amount of each of those foods will allow you to sample your favorite goodies and still keep your calories in check.
  5. Stick to a regular exercise routine. While it's nearly impossible to get enough exercise to "burn off" the typical holiday binges, any amount of exercise will help. Stick to your regular plan, and take in some additional exercise--even if it hose are just leisurely walks with relatives--to help tilt holiday calories toward more balance. More importantly--when you're exercising, you're not sitting around snacking.


Copyright © Custom Bodies, Inc. 2005

Article written by Dianne Villano, President of Custom Bodies. Custom Bodies has been serving the bay area since 1996 with weight loss & fitness programs for every fitness level. Dianne is a personal fitness instructor certified through the National Academy of Sports Medicine and a frequent speaker on health and fitness related topics with articles published in over 20 media outlets including Weight Loss & Obesity Resource Center, Women’s Exercise Network, Self Growth , Gateway to Beauty & Life tools for Women.

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