Food is commonly associated with feelings and moods that affect good eating habits.

 

At some point you've surely felt full but have already eaten too much food, especially when you eat unhealthy foods that are high in sugar and saturated fat. Here are a few simple tips to avoid binging:

• Eat slowly and calmly. Savouring your food, enjoying the meal and the different textures, flavours, etc. will activate a hormone that tells the brain you are satiated after eating a moderate amount. The body takes 15-20 minutes to synthesise this hormone after starting to eat, so if we eat without paying attention, without chewing properly, by the time we feel satiated we will have eaten loads of food. This is what happens when you binge.

• Be careful about snacking throughout the day. Eating 3 main meals and 2 snacks, with healthy foods, will help stop you feeling hungry while at work, on a break, etc., and avoid the temptation to eat unhealthy snacks, industrial pastries, soft drinks, etc.

• Don't associate your mood with food. We don't have to celebrate everything with food and drink, nor is it necessary to go for the fridge when you're feeling down. Take advantage of these feelings do other activities. Feeling happy? Dance! Feeling sad? Dance some more!