Articles on binge eating

How to Stop Binge Eating?

Ms. Swati Kapoor, Dietitian/Nutritionist
We all have been guilty of binge eating at some point. Sometimes it’s the access to food that triggers this behaviour like office parties, etc, while at other times its emotions like stress, anger and depression that make us binge.What does a binge incident look like: An incessant urge to rapidly consume excessive amount of food.  Most people are not even aware of such behaviour, while many complain that it is beyond their control.In order to stop the unhealthy pattern of binge eating, it is important to bring change through healthy eating practices. Healthy eating involves making balanced meal plans, choosing healthy foods when eating out, and making sure you’re getting the right vitamins and minerals in your diet.There are certain ways by which one can stop binge eating.- Manage stress. One of the most important methods to stop binge eating is to find alternate ways to handle stress and other overwhelming feelings. These may include exercising, meditating and practising simple breathing exercises.- Eat 3 meals a day with healthy snacks in between.  Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day. This is also another way to stop binge eating.- Avoid temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. The only way to stop binge eating is by clearing out your fridge and cupboards of your favourite binge foods.- Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you are content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.- Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts you out of depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to binge eating as well as emotional eating.- Fight boredom. Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.- Get enough sleep. If you're tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier.- Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. Give the craving time to pass.- Keep a food diary. Write down what you eat, when you eat, how much you eat, and how you're feeling when you eat. This is one of the most effective ways to stop binge eating.

Do You Suffer From a Eating Disorder?

Dr. Darpan Kaur, Psychiatrist
Are you hungry all the time? Then this article is just for you. We all know that food plays an important part in our life. It provides us energy and nutrients and plays a very vital role in physiological functioning of our bodies. Eating also makes us happy, as we bond over meals at home, workplace, luncheons, dinner, coffees, etc. However, how many of us can balance the eating with “healthy” and “exercise?” Today’s fast paced workaholic life has given birth to a problematic relation between “healthy eating and regular exercises.” Only when we see the scales tipping towards weight gain do we realise the problem. Many people eat more due to psychological stress. They become emotional eaters, eating  excessively to fight away the stress they face, the painful emotions they experience and the anxiety they feel without even being aware of it fully! Many willfully starve, frequently by depriving themselves of basic energy and nutrients for that elusive figure. Eating disorders are not gender biased. Be it youngsters, adolescents influenced under the buzz word “healthy,” or peer pressure, there are many who have eating disorders mainly because they are highly influenced by the recent fads and psychological development, family history,  stress, psychiatric and medical co-morbidity. The major symptom of an eating disorder is unusual consumption of excessive food in short periods of time. Others include not being able to exercise control, eating even when full, eating to cope with negative feelings of loneliness, sadness, unpleasant emotions, eating lots of junk food frequently,  skipping meals frequently, hiding food and throwing food secretly provided by caregivers, refusing to eat food, vomiting immediately after eating, eating impulsively and randomly without healthy routines, exercising way excessively beyond the regular fitness regimens in compensation to cope with guilty eating spells, going to the gym or workouts session erratically after  frequent spells of  consumption of very high caloric food, perceiving one's self to be fat despite being objectively thin and underweight, not able to stop disordered eating patterns despite developing medical complications related to the eating disorder,  feeling sad and distressed because of eating problems. Not all are eating disorders! All individuals who are obese or underweight have an eating disorder. Medical conditions, hormonal problems, genetic overlay, etc. can contribute in making a person fat or thin! No need to feel ashamed over your weight and body image! Be confident the way you are whether thin or fat! However, for medical reasons it may be necessary to prioritize one's excessive weight gain or weight loss! The most common types are: Anorexia NervosaBulimia NervosaBinge eating Disorder Anorexia nervosa individuals can have a morbid fear of becoming fat and may restrict intake of food excessively or use measures such as vomiting, laxatives to lose weight and a body image distortion of being very fat despite objectively being thin. Bulimia nervosa can have symptoms such as eating excessively, emotional eating, feeling guilty about the eating pattern, compensatory excessive exercising to lose excess intake. Binge eating is characterized by eating excessive amounts of food in relatively short periods of time very frequently. There are standard diagnostic criteria in psychiatry classification such as DSM- 5 and ICD-10 which enable psychiatrists to clinically interview the patients and diagnose the conditions based on symptoms. What can "eating disorders" do to you? Untreated eating disorders can have implications on physical health leading to complications such as loss of menses, osteoporosis and fractures, GIT disturbances, electrolyte disturbances, dental problems, cardiac problems, etc. Eating disorders can also have co-morbid psychiatric disorders such as depression, OCD, anxiety disorder, substance abuse, personality issues, etc. If you think you or your near and dear ones have some symptoms of an eating disorder, it is advisable to consult a psychiatrist at the earliest. The psychiatrist will clinically evaluate you, try to understand your pattern of eating disorder, rule out co-morbid depression, stress or anxiety related disorder, counsel you and provide you cognitive behavior therapy for the eating disorder. The psychiatrist may also suggest some psychological assessments if perceived necessary to understand the problems with your eating. The psychiatrist may also suggest some medications for your pattern of eating disorder based on clinical expertise. The psychiatrist may suggest some investigations and references to other specialties such as medicine, pediatrics, endocrinology, neurology, surgery, gynecology, etc. based on the symptoms and complications faced by the patient. Outpatient or in-patient based treatment setting for eating disorders depend on the diagnosed condition, severity of the condition, co-morbid medical problems, school of training, guidelines, etc. Multidisciplinary approaches consisting of psychiatry, clinical psychology, nutritionist counselling, etc. may be helpful in holistic management of eating disorders in collaboration with concerned specialties.

Eating Disorder: Things You Should Know!

Ms. Swati Kapoor, Dietitian/Nutritionist
A harmless remark by an educated parent on the physical attribute of their growing teenage girls resulted in a shocking “anorexia pact” by the duo at the age of 11. Now at the age of 33 and being doctors they don’t lead a normal life. Eating disorders might start at a very early , if not identified and treated can stay with you for life.Anorexia nervosa is one of the most common eating disorder that is associated with abnormally low weight achieved by extreme dieting, fasting and followed by compulsive exercising.  Mostly young girls are afflicted from this disorder especially in the absence of early parental care and support to inculcate healthy eating habits. Eating disorders have been around forever but finally society is accepting the seriousness of this ailment  and encouraging parents, friends to come together and support the person suffering from it.  There is a higher success rate of controlling and reversing it through family and social support .Eating disorders mostly start from home and parents play an extremely critical role in stimulating and curbing them.  Children very closely watch and imitate their parents. If the parents fuss too much about their looks and being thin the kids will imitate them. Similarly if the parents eat a lot of unhealthy food the kids would be inclined towards junk food even when they grow up. Therefore it is mostly parent’s responsibility to inculcate healthy eating habits amongst children.Eating disorder can have serious repercussions on health like weakness, fatigue,  anaemia, heart & kidney problems, osteoporosis, infertility, disruption of sugar levels  and even death. Nature and nurture is equally responsible for this condition. Therefore it is imperative to apply a three pronged approach to dealing with it.First restore the healthy weight of an individual, second to treat the psychological factors that may have caused this situation and lastly ensure there is total support and care to prevent relapse.Healthy Food does not make you fat. Its unhealthy eating patterns like eating too much processed food that only has empty calories and not nutrition. Also controlling the portions even at an early stage is important. This does not mean dieting it means regulating a healthy meal pattern in children where importance is give to a balanced diet that includes fruits, vegetables, dairy and grains. If a healthy food routine is followed the kids will tend to eat less junk as they will be fuller for longer resulting in optimum growth, overall health and better immunity.Also teens suffering from eating disorders tend to be very sensitive and emotional. Its important as a parents need to be more tuned to their emotion needs, provide them that extra affection and care.

Eating Disorders- a Serious Condition

Dr. Mehak Nagpal, Psychiatrist
Eating disorders such as anorexia nervosa, bulimia and binge eating are serious mental illnesses, they are not a lifestyle choice or a diet gone “too far”.  They are associated with significant physical complications & increased mortality. Eating disorder not only involves mental illnesses but also wide ranging & serious complications which affect every major organ in the body. Many people with Eating disorder also present with depression, anxiety disorder, personality disorder or substance abuse problems. A person with Eating disorder may go to great lengths to hide, disguise or deny behaviour or not recognise there is anything wrong. Evidence shows the sooner you start treatment for eating, the shorter the recovery process. Eating disorder such as anorexia, bulimia and binge eating behaviour include extreme emotion, attitudes and behaviours surrounding weight& food issues such as:Anorexia Nervosa: Inadequate food intake leading to a weight thatis clearly too low; Intense fear of weight gain, obsession with weight & persistent behaviour. Self esteem overly related to body.Binge Eating: Frequent episodes of consuming very large amount of food and to prevent weight gain, self induced vomiting. A feeling of being out of control during Binge eating episodes. Feeling strong shame or guilt regarding eating.Bulimia:  It is characterized by binge eating large quantities of food followed by self induced purging, vomiting, severe excercise, use of diuretics and enemas etc to try and compensate for the excessive intake.

8 Reasons You Are Overeating

Ms. Swati Kapoor, Dietitian/Nutritionist
Have you ever wondered why you can eat 2 entire meals in one sitting and still not be satisfied? Here are 8 reasons for your overeating:1.You are Skipping BreakfastSkipping breakfast or having an unhealthy breakfast will make you feel lethargic through the day and will also lead to weight gain. Always start your day with a healthy breakfast. Further, researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast controls blood sugar and insulin spikes throughout the day, which means fewer sudden food cravings.2.You are Bored or TiredWhen you are bored or tired or haven’t slept enough, you crave for an immediate burst of energy, which normally attracts you to some sugar or simple carbohydrate food. Eating unhealthy and tasty foods even acts as a distraction when you are bored.3.You are not hydrating yourselfDrinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink at least 8-10 glasses of water to help remove toxins from your body and to boost your metabolism naturally.4.You don’t have a balanced dietA healthy and balanced diet will control your appetite and provide you with all the essential nutrients. When our body receives all the essential nutrients, it will functionally optimally and will keep you from over eating.5.You crave high-fat, high-carbohydrate foodsHigh-fat high-carbohydrate foods are generally high on the glycemic index. Foods high on the glycemic index cause a rapid rise and fall in blood sugar. This further creates unnecessary food cravings and leads to overeating.6.You drink too much sodaFlavored sodas, iced teas & other sweetened beverages are a huge source of HFCS (High Fructose Corn Syrup), which acts like sugar in promoting fat storage. Research indicates that fructose can trick our brains into craving for more food, even when we’re full. It works by impeding the body’s ability to use leptin, the hormone that tells the body that it has had enough to eat.7.Check your portion sizeControlling portion size is key to weight control. Always be a smart selector when filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full.8.You eat processed, canned foodsAccording to Harvard University researchers, many canned foods are high in the chemical “bisphenol-A”, or BPA. Exposure to BPA causes food cravings.Overeating can be a major block to achieving your weight loss and fitness goals. Keep the above factors in mind and try to exercise some self control while eating. Make it a permanent lifestyle change and not a temporary change, since overeating can even lead to various lifestyle diseases.

8 Common Myths About Dieting

Ms. Harpreet Pasricha, Dietitian/Nutritionist
In the era of fast living, people mostly have a great desire to stay fit and look young. Every one of us consciously or subconsciously has made their own definition of “DIET”. Dieting has led to many unhealthy misconceptions about weight loss. People are, on an average, not aware or one can say largely ignorant about Healthy and Unhealthy foods, quantities to be taken and which food items to be encouraged and which to restrict. All this mainly depends on an individual's state in terms of his/her body structure, metabolism, lifestyles, ailments / diseases......It is good to see, there is tremendous zeal among people to stay fit but for that, there is a requirement to have correct information about fitness methods and its effects and results.With today’s trend of losing weight I have a lot of patients who have the urge to know "Which food items to encourage in the diet and which ones to restrict?" or "What is best suited for me and what is not?" or “what is the ideal weight loss?”.... With this article I am trying to cover the most commonly asked questions:Does dieting mean an absolute change in the eating pattern and appear weak and look starved?By dieting everybody obviously means, eating less. This concept should be changed. Dieting actually means eating correctly, large quantities of the right foods and small quantities of the wrong foods. When you eat in this pattern there will be no side effects. It is not completely changing the eating pattern, but a certain addition of foods to nourish bodies so that they are no deficiencies like anemia, and being completely fit, far from being starved and weak.How important is it to exercise for weight loss?Exercise is a fabulous way and meant to relax, tone body and to improve stamina and not exactly lose weight. You might lose few kilos but to get the results it has to be combined with right kind and amount of food.  One needs to understand the right kind of exercise depending upon individual’s requirement, i.e. age, injuries, and lifestyle. Over-exercise which is done to lose weight faster in most cases leads to frustration and injuries. Including the exercise regime is very important and should be done but in moderation and depending on your requirement.Are foods like mint, lemongrass, cumin seed (jeera), harmful for health?Since ancient times foods like jeera, coriander, mint is been used in daily life.  Even the health practitioners use garlic and onion to lower the cholesterol, methi seeds and bitter gourd [karela] is used for diabetics. Certain foods act as a “delicious natural capsules” to detoxify, the body, but to understand that the health professional should know the action of the specific food on individuals body as ‘One man’s food can be another man’s poison’ – and  effect of food and drug upon the body differ greatly between individuals.How many meals should be eaten in a day?Whether u want to lose weight or not but one should have small and frequent meals to keep up the energy levels. This does not mean that you should keep eating the whole day. One should have 3 major meals i.e. breakfast, lunch, dinner and 2small meals i.e. a mid-morning snack and evening snack to keep up your energy levels and to avoid overeating in the major meals.How much weight does an overweight or obese person should lose? It is not always important to be in height weight ratio. The amount of weight loss depends on certain factors like age, body structure, physical activity, illness. This is best decided by the professional. Lose weight to be healthy and disease free and not starved and malnourished.Does weight loss means stop eating and drinking and never getting back to normal life?It’s about your entire food habits, lifestyle, sleeping pattern, vitamin intake that influences your weight, skin, hair, nails etc. Everything in moderation is the key. Hard drinks can be taken 2-3 times a week, if you really must, totaling up to 4-5 drinks in a week.Are there specific foods that help in weight loss?There is no one food that decides weight loss. Losing weight means eating but foods like whole grains, rice, soybeans, fish, milk, curd, and eggs, so that you gain in health and lose in weight.Can the diet which works for one person affect the other person too?There is an ideal diet for a particular type of body constitution. Based on symptoms, your medical problems, your family history of medical problems, your lifestyle, a suitable diet can be designed which will suit your individual needs. The diet has to be designed to increase their energy levels and enhance immunity to handle stress and concentrate better. It is important to first identify body constitution and according to that derive a corrective-eating plan for each individual that covers all meals from morning to bedtime.With the diet, the complaints ranging from chipped nails, dull complexion, dark circles etc. should vanish, and metabolism and hemoglobin should be improved.Healthy foods lead to sound health and these should be started from childhood. Lack of exercise, indulging in routine consumption of fast foods, etc leads to many health problems. The importance of diet in maintaining health should not be ignored. Since diet played a major role in controlling diabetes mellitus, cardiovascular diseases, hypertension, etc, it is important to take regular diet counseling from a professional who can understand your body and design the right diet for you.

Fussy Eating in Infants and Children

Dr. Murali Gopal, Pulmonologist
Early childhood nutrition is important in reducing childhood mortality and certain diseases, which are well documented in multiple studies worldwide. Poor nutrition can cause stunting of growth which is irreversible and can have long-term effects on cognitive development, school achievement, and economic productivity in adulthood and maternal reproductive outcomes. Fussy eating is one of the most common issues faced by most parents during growing stages of their child. Fussy eating is most common in toddler age group and can go beyond this age group, if not tackled at an early stage. Establishing healthy eating patterns is important to avoid problems such as obesity and eating disorders later in life.Researchers at Bristol University in England have discovered that delaying your baby’s introduction to lumpier foods may contribute to fussy eating habits. The study focused on a group of babies who were not given lumpy foods until they were 10 months or older. They found 1 in 5 of these babies were fussy eaters by 15 months. Research also indicates that while 27 per cent of toddlers are fussy eaters, 22 per cent of them have parents who admit to being fussy eaters, too. Food refusal is common especially when new food is introduced. Do not be put off; keep introducing the new food few times as it takes almost 10 attempts before baby will choose to eat it (Australian research). Parents always fear and feel guilty if baby has not had good feed,sometime end up force feeding without knowing the psychological effect of force feeding. Force feeding can results in aversion to food and might make eating habits even worse. Kids can reduce or even stop taking the food they liked before. If food refusal begins to affect a child’s growth, the family should be referred to appropriate healthcare professionals such as a child psychologist, dietitian, speech and language therapist or paediatrician. It is important to change to relevant food textures at appropriate age. We all have protective mechanisms which stop us from choking; this is called ‘Gag Reflex’. Some babies and children have sensitive gag reflex. These children will be fine to take smooth, pureed food. But when pureed food has lumps in it, they tend to gag, face can go red and some even vomit. This can be tackled by giving evenly grainy food rather than lumpy food. For example, adding cooked broken rice to rice puree or kanji to make it uniformly grainy. Once the child starts to tolerate it, slowly increase the grainy consistency in the food. Some children are better if they can feed themselves than parents try to feed them, as the child will decide when to stop. Introduce “Messy Play” with food for toddlers so they play with food and get to know textures. It may look messy, but this way small kid will learn to have touch food and taste it. Avoid frequent meal times and kids eating through the day, as you will be surprised on how these little snacks can make the child not have hunger to eat normal meal. By ensuring adequate gap between meals, kids will get the “hunger cycle” and would eat larger portions compared to having frequent small meals.Some children may have iron deficiency which may affect their appetite. Hence, it is important to give iron rich food from the time weaning is started. Pulses, red meat, green leafy vegetables, different types of spinach, dry fruits, finely chopped/powdered nuts (beware of risk of choking) can be introduced. Lots of evidence is emerging from large research studies where micro-nutrient deficiencies can lead to multiple health issues in children and programme their body to develop adulthood diseases.In this age of busy lifestyle and office going parents, early morning chorus of getting kids ready to school is time consuming. There is a culture of breakfast being offering at school. This has led to kids skipping their breakfast. School going children must definitely have their complete, balanced breakfast as they are breaking a long overnight fasting. This holds good even for adults. Avoid skipping breakfast interferes with cognition and learning ability of children.It is important to introduce right food at the right age and avoid food restrictions in growing children. Seek medical advice at the earliest to tackle fussy eating as it may be more than fussy eating. Fussy eating can lead to nutritional deficiency and long term eating and behavioral issues.

Side Effects of Late Night Binging

Dr. Geetanjali, Dietitian/Nutritionist
With an increase in health issues every day, we are beginning to hear a lot about the importance of eating early and the cons of late night binging. Eating late at night is usually blamed for obesity, but it also contributes to various other health complications. Calories that are consumed at night are not processed as efficiently as those consumed during the day. The habit of late night binging usually starts with skipping breakfast, eating a petite lunch, and by 8 pm you want to eat everything in sight or even wake up at midnight with food cravings.WEIGHT GAINOne of the most important reasons to avoid late night eating is the possible risk of weight gain associated with this habit. While most people are aware of the fact that late night gorging may contribute to weight gain, they are not always aware of how it can happen. This is basically caused by the changes in the rate at which our metabolism functions during our sleeping hours versus our waking hours. At night, our metabolism slows down and the food that we consume is metabolized and digested at a much slower rate. This may contribute to increased weight, and thus obesity. So people trying to lose weight should eat at least 2 hours before bed. If you must eat late due to unavoidable reasons, then choose foods that that are low in calories and rich in fibre.FLUCTUATIONS IN SLEEP CYCLEAnother important reason to avoid late night eating is due to the effect it can have on your sleep cycle. Studies have shown that the digestive process can have serious implications on your sleep cycle, cause you to wake up more often, and give you a hard time falling asleep at the first place. One of the worst foods that can disrupt your sleep cycle are sugary foods such as chocolates, cookies or other baked goods. These foods may also cause grogginess the following day. In contrast, chamomile tea or some warm milk may actually help you to fall asleep at night.HEART BURN AND ACID REFLUXAcid reflux is a condition in which the stomach acid trickles up into the oesophagus after eating. It is often accompanied by heartburn, or a burning sensation in your lower or mid-chest. Though occasional acid reflux and heartburn symptoms are rarely a cause for alarm, recurrent symptoms can indicate chronic digestive disorder or GERD—gastro oesophageal reflux disease. Going to bed immediately after eating can trigger acid reflux or other GERD symptoms. Overeating or eating high-fat acidic foods at night heighten these risks.TIPS TO AVOID LATE NIGHT BINGING-Eat a big breakfast and a moderate lunch.Have a satiating dinner before 7 PM.When you resort to late-night eating, opt for nutritious foods, such as whole grains, fruits or vegetables.Try not to watch TV while eating. Studies have shown that it might subconsciously trigger the desire for more food.Create a new night time ritual of taking a brisk walk after dinner.

10 Ways to Stop Emotional Eating

Ms. Swati Kapoor, Dietitian/Nutritionist
Many people tend to eat according to the state of their emotions. For example, if they are happy they will eat their favourite pizzas or burgers and if they are sad they will eat ice-cream or chocolate to lift their mood. Eating triggered by emotion and not hunger is often called emotional eating that can result in weight gain or inability to lose weight. Here, we are going to discuss ways in which you can avoid emotional eating.1. Scale your hungerCreate a hunger scale for yourself to measure when you feel maximum hunger and when you feel the least. Whenever you eat anything mark the reason behind your eating and rate it on a scale of 1-10. The reason can be actual hunger, happiness, depression or just boredom. To start, always eat when you get a minimum of 5 points or say, 7. This will help in avoiding unnecessary emotional eating.2. Focus on your foodMany people have a habit of reading the newspaper with their breakfast or watching TV while having their meal but these habits can easily lead to overeating. Researchers at the University of Liverpool in England found that people who swipe at their cell phones or stare at the TV while eating gobble down up to 50 percent more food than those who are actively engaged with their meals. Therefore, always eat without any distraction as it will help you in getting more satiety.3. Eat Healthy and balanced mealA balanced meal with the right ratio of protein, carbohydrates and fat provides you better satisfaction and protects you from emotional cravings for food. Opting for healthier food such as fresh fruits will not only satisfy you but the nutrition in it will even provide a steady source of energy that will get you through the day feeling focused and balanced. Healthy foods help manage your emotions better.4. Wait before you eatIf you are not sure about what makes you eat, then make it a habit of waiting for 10 minutes before you eat. In these 10 minutes go and do some household chore or pending office work. If even after 10 minutes you want to eat, then you should go ahead and eat. Do the same before you get yourself a second serving. Research shows that it typically takes 20 minutes for your stomach to communicate a sense of fullness to the brain, so you may be refilling your plate despite being full.5. Keep a mood and food diaryKeeping a track of your mood and food may help you in realizing your emotional eating habits. By knowing your trigger towards emotional eating it is much easier to eliminate or replace it with some healthier options.6. Stock healthy food in your houseWhen junk food is not within your sight you will not think about it. Therefore, eliminate all the cookies, cakes, chips, ice cream, etc from your kitchen and stock up on fresh fruits and vegetable in your house. So, the next time you feel hungry and want to eat something you will automatically eat something healthy.7. Control your eating portionsIf you cannot control yourself while eating emotionally, then try to control your portions while eating. For example instead of going for a bigger bag of chips, choose a small bag. Or do not eat straight from the bag. Serve only a small portion of the chips out in a bowl and leave the rest. This might help you in avoiding the next portion. You certainly need to exercise some self control too.8. Avoid Social InfluencePeople tend to eat more when they are out for social activities like parties, office get togethers, weddings, etc. Endless serving of tasty snacks with added distraction of social banter leads to mindless eating. People don’t pay attention to what they are eating & lose track of how much they have eaten, resulting in overeating.9. Find an Alternative“Dog is a man’s best friend” is a common saying to encourage people to have a pet dog. A study from the journal Hormones and Behaviour found that interacting with your four-legged friend releases oxytocin, the feel-good hormone that helps boost mood. In addition, when you run with your pet you burn extra calories and a daily routine of running for a minimum of 30 minutes can help you in managing your weight. But if you don’t have a pet find another alternative such as speaking to a friend, sibling or someone who makes you feel better when you feel emotionally low.10. Follow a healthy lifestyleA person who is physically strong, relaxed and well rested has a better ability to balance the emotional see-saw in life. Make daily exercise a priority in your life. Physical activity helps balance mood, improve energy levels, and it’s also a powerful stress reducer. Get at least 7- 8 hours of sleep every night. When you don’t get the sleep you need, you are more prone to mood swings that can trigger mindless eating.