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Going over the limit and far away..

So you binged, now what?  In this section we will talk about what to do after a binge and how you can try to prevent it from happening again.

Do NOT purge or take laxatives after a binge.  Both habits are extremely dangerous and you won't lose any weight by doing either.  By the time the laxatives take effect, you will only be losing water weight.

If you must do something sit down, try to figure out how much you went over your limit and figure out how you can burn those extra calories off.  Its going to be more beneficial to you, since you will actually lose the calories that you gained from your binge.  And its not a dangerous method to deal with your binge.

Try not to get down on yourself for letting it happen.  It happens to even the best of restrictors.  One thing not to do is say "tomorrow I will restrict even harder to make up for it".  The only thing that will lead to is another binge in the end.  Better off trying to work those calories off.

So what can you do to try to keep it from happening again?

1. Don't set your calorie limit too low.
2. If you are craving something, try to do something to distract yourself for about 20 minutes.  After that time, if you are still craving it then you really are hungry.
3. Drink something first.  Sometimes we mistake dehydration for hunger or cravings.
4. Give in just a little.  If you decide to have some of what you are craving keep in control.  Don't sit down with the whole bag of chips or carton of ice cream.  Take out a serving and put the rest away.
5. Don't substitute:  Don't try eating a fig cookie instead of the chocolate one you really want, chances are you'll end up eating both in the end.  Allow yourself to indulge in what you really want, just remember portion size.
6. Get enough protein:  Small amounts of protein can help to eliminate cravings by keeping blood sugar and energy levels balanced.
7. Vitamin C:  take a supplement and seek foods that naturally contain vitamin C to reduce sweet cravings.
8. Zinc and Chromium:  these nutrients help regulate insulin, which regulates blood sugar.
9. Spices:  adding flavour can help to make you feel more satisfied with the food that you eat.
10. Magnesium:  It is believe that chocolate cravings are rooted in Magnesium.
11. Avoid Sugar:  Sugar in all forms has an unbalancing effect on blood sugar levels.
12. Flaxseed Oil:  This helps in reducing cravings for fatty foods (walnuts are a good source).
13. Exercise:  Cardiovascular exercise helps the body use insulin more effectively.

Craving at nighttime?

Cravings late at night (especially for carbohydrates) are usually cases of reactive hypoglycemia.  Eating a low-fat diet (avoiding proteins, fat and fiber) has cause low blood sugar reactions, since these foods slow insulin release.

In the early evening, try a snack with no carbohydrates:  fresh nuts, seeds, cheese, eggs, even lean meat.   These foods do not require insulin, so there will be no insulin surge after eating them and they will help maintain your blood sugar levels.  Try to snack BEFORE you get really hungry and then not on carbohydrates.

Difficulties increase the nearer we approach the goal.

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.

2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.

3. Eat 2 poached eggs instead of 2 fried eggs.

4. Replace 1/2 cup of granola with 2 cups of Cheerios.

5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.

6. Snack on an orange and a banana instead of a Snickers candy bar.

7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.

8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.

9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.

10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.

11. Steam your asparagus rather than sauté it in 1 tablespoon of light butter.  (What i do for steaming,is that i only put one tiny drop of oil and as its steaming i add water)

12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.

13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.

14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.

15. Eat a Lender's egg bagel instead of a Sara Lee egg bagel.

16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.

17. Replace 2 biscuits with 2 dinner rolls.

18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.

19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.

20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.

21. Replace an apple muffin with a high-fiber English muffin.

22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.

23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.

24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.

25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.

26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.

27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.

28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.

29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.

30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.

31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.

32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.

33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.

34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.

35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.

36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.

37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.

38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.

39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.

40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.