Tips to STOP Bingeing

Ever find you can't stop eating? Maybe you've been good on your diet all day, or all week, and then suddenly you get a craving for something you shouldn't really have. But rather than just give in and have the one item it develops into a fully blown binge. Before you know it you've not only eaten the one piece of chocolate but the whole bar. And then you go on to eat half a loaf of bread with lashings of butter, 3 packets of crisps and the last ice cream in the fridge. You know you shouldn't but you think, "What the hell I've ruined my diet now I may as well go the whole hog!"

What causes these binge attacks and how can we prevent them from happening?

1. Identify your trigger foods.

Think about what tends to start off your binges? Is it chocolate? Bread? Savoury snacks? It may sound harsh but the best way to prevent a binge occuring - if you can link it to a particular food - is to eliminate it completely!

Go through your cupboards, be ruthless, and get rid of your trigger foods. If this sounds impossible because, maybe, chocolate is your trigger food and you have it in the house because of the kids - hide it! Ask your partner to hide it from you. It may sound odd but if you can't see it it may help you avoid it.

If going to the shop for milk tempts you to buy a bar of chocolate only take enough with you to buy the milk.

If a particular brand of low fat spread or butter makes it hard for you to avoid bingeing on bread and butter choose a spread that you're not so keen on. While you can use it to moisture your sandwiches you won't like it enough to use tons of it on a bread and butter binge.

2. Identify food binge times.

Keep a diary of your food intake. Be honest! If you have a binge write it down and write down how you were feeling before the binge. Were you bored? Had you just argued with your partner? Had you been feeling frustrated at work?

Think about ways you can relieve those feelings without food. If you're bored find something to do. A friend of mine found that making friendship bracelets stopped her binging while she was watching television. Because she had something to do with her hands it helped stop her compulsion to constantly much on crisps.

If you're angry or frustrated go into the bedroom and take it out on your pillows! Or take that dusty rug outside, hang it on the line and beat it!

If you're feeling uptight why not retreat to the bedroom and listen to a motivation tape. There are plenty available online - including relaxation, weight loss, confidence building etc. It may sound all very 'new age' but you'll feel invigorated and newly inspired, and calm, when you've finished listening to it.

If you tend to binge when you're at a restaurant try having a snack before you go out - a bowl of soup, a piece of fruit or a yoghurt. If you don't go into the restaurant starving hungry you'll be less likely to dive straight into the bread bin!

Finally, here is a list of 'Binge thoughts - and how to zap them'.

"It's only 50 calories a slice"

"It's not how many calories in each slice but how many slices I'll eat"

"The company is picking up the bill. I might as well eat it"

"It doesn't matter who's paying. If I eat it, it will end up on my thighs!"

"I'm meant to be on holiday. Sure I should be able to enjoy myself?"

"I'm not going to blow everything I've achieved so far for a plate of chips."

"I've been really good, I deserve a reward."

"Being slim and in control is my best reward."

• Some of these hints and tips were taken from "Stop Bingeing! Stay in control of your eating" by Lee Janogly (£3.99). For more details about this book click here.

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