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HindustanTimes Tue,29 Jul 2014

10 ways to curb festive binging

Debasmita Ghosh, Hindustan Times  New Delhi, November 07, 2012
First Published: 17:51 IST(7/11/2012) | Last Updated: 01:48 IST(8/11/2012)

Fearing if you’d gain a few more kilos post the festive season? Training your mind and body to fight the urge to eat may be more effective than diet control

1. Sleep over
When you are sleep deprived you secrete the melatonin hormone that incites your appetite. Also, when you’re tired you may want to keep bingeing in order to boost your energy. So do not stay up late once the celebrations are over.

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2. EatUnderstand your body
Learn to distinguish between physical and emotional hunger. Sometimes it’s just a mental craving and not real hunger. If you know that you ate recently and don’t have a rumbling stomach, you’re probably not actually hungry. Give the craving some time to pass.

3. Maintain a food diary
Write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating. Evaluate it every three days to check if you are binging too much.

4. The photo effect
If you have somehow managed to lose some kilos and want to maintain that, hang a photo of your earlier times on your refridgerator door. Everytime you will open the friedge to binge on the ladoos and the jalebis, the photo will remind you about the shape that those sweets can get you into!

5. Distraction is the key
Both extreme boredom as well as extreme tension can make you feel hungry. Instead snacking when you are bored or tensed, distract yourself. Take a walk, call your best friend for a chit chat, or simply start doing up your house for the festive season.

6. Stop dieting
Do not try to consciously diet during the festive season as with all the goodies around, you’ll only be tempted to indulge. Instead, focus on eating in moderation, and do not stop yourself from biting into your favourite pastry once in a while.

7. Clear your fridge
Steer your fridge clear of all the unhealthy junk. When there’s nothing to eat, you won’t eat. Instead you could stack up your fridge with some healthy bingeing items such as peanuts and fruits that will not damage your regime.

8. Breakfast is a must
Before you head out for a whole day of celebrations make sure you fill yourself up with a heavy breakfast. The breakfast jump- starts your metabolism in the morning and you might not want to hog anything and everything that comes your way.

9. Substitution effect
Substitute a fruit for sugar when you crave something sweet. If you want a muffin, have an apple. Instead of arerated drinks, reach for fresh juice when you want to drink something.

10. Bring some cheer
Nothing can be more fulfilling than bringing a smile on the face of a child! Pack away all the tempting stuff you might have got from friends or family and distribute them among kids in an orphanage.

(With inputs from Dr Priyanka Rohatgi,  clinical nutritionist, Apollo Hospitals)


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