Today is a bad day. You had a fight at work, you got a flat tire, spilled coffee all over shirt, or got ditched by your partner. You're obviously in a crappy mood, and you just feel like staying alone in front of a movie and eatchocolate!
You start with a small piece, and end up finishing the 100g pack, and move to the ice cream or chocolate spread section, with a spoon right into the jar! You can feel all the fat and sugar filling you. You start by relaxing, and then you realize that on top of your initial problem, you are piling up a big amount of calories (if the count stops here, you are already way above 500 calories). Now you're really angry, and borderline depressed. So you dive into some more sweets, drowning your sorrows in chocolate.
Today, I will provide you with a few tips that will help you get through this phase smoothly, without expanding your waistline.
First of all, call your friends. Apart from the emotional support, you will be less likely to binge in front of people. You will be eating reasonably, and talking about your issues, which will distract you from eating a lot. In addition, you will be sharing your chocolate with others, so calories will be divided over all of you.
Next, don't go shop for a binge! Unless you live in a house that is food free, avoid the stop at the supermarket, tostock your house with all the needed sugar and fat your bad day needs. Go for what is available, or cook yourself a crepe with any leftover chocolate, or just order a dessert (one not more!).
Third, pick your favorite chocolate or dessert, and stick to it. Allow yourself one type of indulgence, and go for it. In fact, if you focus on one food item, let’s say a specific chocolate bar, or a fondant or a lazy cake, you will get bored of it and eat less than if you had a wide array of desserts and sweets.
Fourth, use a plate, instead of eating straight from the chocolate spread jar, or the ice cream pot, or the chocolate box, or the whole cake bit by bit. By pouring your sweet temptation in a plate, you can control the amount you eat, and you can decide on a portion size. Also, you will remember that you had this specific item, since it has been poured, rather than being consumed directly from its original container. So, you will be less likely to feel like ‘you didn't have enough sugar and fat yet’, and you will know how much and exactly what you ate.
Fifth, go out and enjoy whatever you want. At least, you will focus on getting dressed to be ready to go out, andyou will enjoy a different setting than at home, which will most likely distract you from your cravings. Therefore, if you decide to have your sweet comfort, you will pick an item from a menu, it will probably be very flavorful, and you will be less likely to order and eat something else.
Sixth, I'm no psychologist here, but I can say that dealing with your issues would be the best solution, to avoid bad day binges. And if this is not an option right now, try directing your anger onto something productive. If you're into art, draw something. If you're into cooking, cook for your family or friends. If you're into writing, write whatever you want. If you're into exercising, go for a walk, or exercise a bit (don't overdo it, you're not supposed to overcompensate with physical activity). Or just book yourself a massage appointment, or ask your loved one to take care of you. Most of the time, sitting around the people you love, and letting go can be a lot more relieving that all the endorphins provided by chocolate.
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