What is Binge Eating?
If you struggle or have struggled with binge eating, you know how difficult it is to break the cycle. Here are 4 ways to break free and rediscover a healthy relationship with food!
How To Beat Binge Eating
1. Simplify Your Meal Plan
In my experience, following an all-or-nothing approach to nutrition can indirectly lead to binge eating. To combat this, simplify your nutrition program. Instead of counting calories and following stringent macro ratios, opt instead for some simple, flexible nutrition guidelines that can be sustained in the long term.
Here’s a glimpse of the simple nutrition guidelines I practice:
- Eat real, whole foods most of the time.
- Eat when physically hungry.
- Eat slowly (seriously, slow down).
- Stop eating when satisfied but not stuffed.
- Enjoy your favorite not-so-healthy foods when you truly crave them (approximately 10-20 percent of the time).
2. Know That There Is No Quick-Fix
It’s imperative to understand that we don’t develop disordered and binge-eating habits in a single day, so we can’t expect to break free from them in a day or a week. It’s human nature to want immediate results, but it’s just not realistic.
Don’t think about beating your binge-eating habit immediately. Focus instead on the actions you can take on a daily basis to get you to that outcome. If you have a bad day, don’t freak out. Progress is hardly ever linear. If you plan for some backward steps, you can rest assured that you’re still making progress, even if it momentarily feels like you aren’t.
The most important thing to remember is to stay consistent. Apply the above guidelines and try your best to follow them over and over. Consistency builds momentum and leads to long-lasting results and habits.
3. Train To Get Strong, Not Shredded
At the height of my binge-eating habits, my workouts were all about burning as many calories as possible. I started to hate working out. My gym sessions were nothing more than a form of punishment for a recent binge.
In order to break the cycle, that negative mentality must change. Stop using workouts as punishment and start making them about becoming the strongest version of yourself. Don’t worry about burning calories, and instead focus on your performance and what your body can do.
Training to get stronger and perform better will help you recognize that your body is an amazing machine capable of incredible feats. How your body looks is just a small part of being fit and healthy. Training for strength will not only help you reprogram how you look at fitness, it will show you that workouts can actually be fun, inspiring, and interesting.
Using your workouts as opportunities to better your performance will show you that food is a necessary fuel, not a problem that has to be solved. Instead of worrying about how few calories you should eat in order to lose weight, you can concentrate on fueling your body so it performs at its best.
4. Reach Out For Help
Seek the assistance of a qualified professional. There is absolutely no shame in asking for help. It could likely be the one step you take that has the biggest impact. I suggest looking for someone in your area who is qualified to help individuals who may struggle to find a healthy relationship with food.
If you would like more information about binge eating and how to beat it, check out my book “33 Ways to Break Free from Binge Eating.” It provides simple, practical, and effective tips for regaining a good relationship with food, loving your body, and developing an enjoyable, sustainable health and fitness regimen.
Date: 02 Sep 2018