Preventing hunger

Question
I am 16 years old, have a very very busy lifestyle. While I am definitely not overweight, being an athlete (I compete in Tae Kwon Do), I do feel the need to improve my nutrition. Also, i need to lose a bit of weight to fit in a weight category more appropriate for my size and strength and am finding it a little difficult.
My daily calorie intake ranges from 1200 cal to 2500 cal(which is probably not a healthy variation), and I need to snack a lot to satisfy my hunger. (sometimes it is out of boredom or lack of emotional well-being too though) Since I am rarely home, it is difficult to transport or find healthy alternatives... or resist temptation.(especially resisting temptation) Then, on some days, i find i am not hungry at all, but very cranky. I would like to be able to eat less when I am hungry or bored, and eat better food on the days where I don't eat so much.

My question is, what foods are easy to eat on the go and keep you very full and healthy and reduce the "need" for treat binges?

Answer
Hello Elise!

Here are some tips that used to help me stay away from the pantry and focus on things other than food and binge eating:

1. Chew gum.
Many times we are bored and eating sounds like just the thing to do to pass time. Instead of leading to a potential binge with a trigger food, try chewing gum. The constant chewing of gum will trick your mind and you won't find that you are drifting off to snacking. You will find satisfaction with picking a gum that has a long-lasting flavor.

2. Do something.
Working from home I find myself in the kitchen just because it's convenient. It's the same thing with people who work at an office. The community candy bowl or the kitchen seem to just be convenient, and before you know it, you've consumed food that you weren't even hungry for. Instead of falling victim to convenience, why not remove yourself from the situation. If you are at home and the kitchen keeps calling your name, leave the house. Making the kitchen invisible to you will really help you to not snack as much and will definitely curb future binges.

3. Find motivation.
What motivates you to stay on track? Is there a blog that you visit regularly or a website? Do you have a friend that will keep you on track? Think about your motivation towards not binging and do it. Not only will you become motivated to not binge and snack, but it (hopefully) won't even be on your mind anymore.

4. Find the alternative.
This tip really worked well for me. If you start to crave a food, don't deprive yourself of it necessarily; just find a healthier version of it. If you are craving tacos, make them at home because they will be healthier. If you can't get sweets out of your mind, instead of reaching for the bag of chocolate, try an apple or another sweet fruit. Many times you will feel satisfaction because you are still fulfilling your sweet tooth... just in another way.

The next time you can't seem to stop obsessing over food, or if a craving just seems like it is too much, try some of the tips. They worked for me when I was thinking how to stop binge eating for myself and hopefully you will have success with them as well.

For more answers to your nutrition questions check out www.planetyorgos.com

-George Rapitis, MS
www.juiceblend.com

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