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Five Steps to Overcome Binge Eating
Plan for failure
When you know that you have a diet-breaking event coming up, you can prevent binging by planning to fail.
This way, you create a controlled binge day and that is psychologically different from an uncontrolled binge.
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What causes binge eating
- You do a lot of cardio.
- You have been on a caloric deficit for months.
- Your diet is extremely restrictive.
- You target a low amount of calories on a daily basis.
Go easy on the cardio
Cardio doesn't always necessarily lead to excess hunger or binging.
Some people are more sensitive to large quantities of cardio and are more binge-prone than others. Reducing the amount of cardio lessens the urge to binge or makes it disappear altogether.
Increase your total calories
Binge eaters tend to aggressively cut calories while leaning on willpower to deal with hunger and lack of energy.
But willpower is limited, so this strategy will backfire.
Choose a more flexible diet
Practice flexible dieting, which allows you to fit anything into your diet.
You can't beat yourself up for eating something in the "bad food" category if you don't create one in the first place.
Plan for failure
When you know that you have a diet-breaking event coming up, you can prevent binging by planning to fail.
This way, you create a controlled binge day and that is psychologically different from an uncontrolled binge.
Use Mindfulness
Each binge is preceded by a psychological trigger.
If you examine your thought patterns, you'll realize that their rationale is completely false; objectively, you've probably never benefited from giving in to these thoughts.
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Reject the diet mentality
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Honor your hunger
Eat a sufficient amount of calories and carbohydrates to keep your body “fed” and satiated. Once you learn to recognize these signals in your own body, it becomes much easier to trust your instincts and repair unhealthy relationships with food.
Make peace with food
Give yourself “unconditional permission to eat.”
People realize they don’t really want that food that was forbidden before; they just got caught up in society telling them they couldn’t have it.
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Eating Disorders
Eating disorders, from binge eating to calorie counting, or feeling guilty of eating 'bad' foods can wreak havoc on our health and happiness.
The core issue lies within our emotions, and ...
Eating to Relieve Emotional Discomfort
Eating can be an emotional activity, with deep connections on how our brains and bodies work. Emotional overeaters are:
- Having a feeling of resentment after neglecting one's own needs to appease others.
- Feeling undeserving of their success, with a fear of being shamed.
- Being a perfectionist and being constantly anxious about the possible mistakes.
- Suppressing of all negative emotions.
Overeaters tend to have an 'all-or-nothing' approach oscillating between an all-good diet or an outright unhealthy one, depending on the particular underlying emotion.
Being in Control
To be in control does not mean restraining. A person who is in control should have the capacity and freedom to self-govern.
Rather than fighting with your body, provide it with an autonomous control by allowing all kinds of foods back in your life, yet eating consciously, paying attention to your meals, savoring them fully. Being mindful can maximize your pleasure and minimize your eating.
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Calories burned by stair climbing
Walking up the stairs is perceived by the body as effort. Even a person who plays sports will sooner or later feel the typical tension in the muscles.
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Exercise vs. Diet
Fitness coaches all over the world are unanimous in their opinions that success in building a beautiful body is 30% dependent on exercise and 70% on nutrition...
Exercise vs. Diet
Fitness coaches all over the world are unanimous in their opinions that success in building a beautiful body is 30% dependent on exercise and 70% on nutrition.
However, even the most rigorous workout can only cover the caloric value of one chocolate bar, at most.
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