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I have a (mostly) hard rule that I don’t eat after 7pm. Even if you binge eat a lot early in the day, your body still has time to digest it before you go to sleep.
But also focusing snacks on low calorie fruits / vegetables helps
I also have anxiety, and my therapist recommended doing something to reward or take care of myself, but most “rewards” I could think of either take too long, cost too much, or are in some way bad for me. Eventually I came up with a little list of things I can do:
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* Get up and go to the kitchen, but drink a bottle of water instead of eating
* I got into wetshaving a few years back; I like the ritual of picking out a shave soap, lathering it up, changing the blade if needed, taking my time to do a good job, etc. It has some nice sensory benefits and provides like a 10-minute distraction; the main drawback is that you don’t always NEED a shave.
* Listen to a favorite song or watch something on YouTube.
* Clean. Not my favorite choice, but sometimes a simple, mindless task like tidying my desk, putting away the dishes or wiping down the counters can be relaxing.
* Meditation.
If you’re snacking on almonds you’re already doing better than 90% of the general population.
What kind of calories are you getting? Are you getting a lot of fiber? I used to binge eat and get the munchies whenever I smoked weed. I started eating more fruits and veggies and those urges immediately went away.
Eating fatty and unhealthy food on the regular is a self-perpetuating cycle. More fiber will keep your appetite and cravings under control.
Don’t leave snacks nearby…..
i just make a cup of tea, or drink some water.
Put your snacks places that are inconvenient to reach.