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Slow down. Turn off the TV. Alter your environment.
Binge eating involves consuming food very quickly. Slowing down and taking time to focus on the food itself, however, (how it tastes, temperature, etc.) can sometimes help calm the craving to overeat. This type of mindful eating has become a well-known technique for easing over consumption, touted by physicians, celebrities and chefs alike. Don't eat while standing up or in the car or when you're trying to do something else. Sit down for your meals. Try to avoid situations in which you feel you must "scarf down" your food. Stop and put your fork down between each bite. Fully chew your food and swallow before picking up your fork again. Allow yourself to feel the texture of the food and notice its flavor and smell. It is possible that you are not eating in response to stress or any other emotion you may simply be overeating because you are too distracted to listen to your body's signals. Avoid distractions while eating turn off the tv and computer, put down your book and focus on your plate and how your body feels. Researchers have discovered that eating while watching tv routinely leads to the consumption of fewer fruits and vegetables and more fast food, sodas and unhealthy snacks. We are creatures of habit. Using a different plate or sitting in a another place besides your usual spot might give you that extra boost of alertness you need to stop eating at the right time. As one registered dietitian notes, small things like altering the time you eat and reducing the size of your dinner plate can add up to big changes over time.