I hope you are all well and enjoying this amazing weather that we have been having in Dublin!
Today’s post is something I get quite a lot from clients, friends and readers and that’s binge eating! So you have had a few ‘good’ days under your belt, you’ve stuck to your meal prep, drank only water and green tea and haven’t had even a sniff of the ‘bad stuff’ then boom its a new day and you’ve already finished of a share sized bar of chocolate, two cans of coke and a snack box from the local chipper, where did it all go wrong?!
Binge eating can happen to the best of us and that doesn’t mean as its only a once off you ate well all week that its not super harmful for your body because it is. Don’t get me wrong cheat meals are good they help speed up your metabolism when your eating clean the majority of the time, I am all for the 80/20 rule, eating healthy wholefoods 80% of the time and eating some not so healthy foods 20% of the time, for me life’s all about balance and eating a bar of chocolate here and there is not ‘binge eating’ sometimes allowing yourself a little bit of what your craving is good, sometimes depriving your body of everything will result in a breakdown and huge binge in the end so don’t beat yourself up for little things just make sure your not making your relationship with food unhealthy.
Binge eating on the other hand is NOT the same as the 80/20 rule and can land you in a really bad place if it becomes a more serious disorder or cycle. So today’s post is all about good tips to avoid binge eating.
HERE ARE A FEW SIMPLE STEPS THAT MAY HELP YOU:
1 Never restrict yourself to a point of starvation, diet smart. By limiting your food so that you’re hungry all the time, you are not feeding your body the nutrients it needs, thus screaming out for food- shown in cravings.
2 Eat in moderation, if you can’t control yourself initially, portion out things in front of others, removing the temptation.
3 Carry a note book wherever you go, whenever you feel this way- write down how you feel, what you’re craving and any other emotions. You may be able to find that you have an emotional connection or trigger that is causing the behavior. (A text from your ex, stress from work etc)
4 Before you give in to your cravings set yourself a crazy routine- so you want chocolate? Okay- but first, you must drink a glass of water, do 3 push ups and 3 burpees. Stick with it, you may find that you now associate your cravings with a negative and no longer want them!
5 Find out if you are deficient in an essential mineral or vitamin, you may be low in magnesium, b12 or iron which is causing the cravings.
6 The best foods to keep you fuller for longer are the ones that are high in fibre- Bananas, Beans (make into a hummus dip and have with carrots, Avocado’s, Broccoli, Lentils, Apples, Chia seeds and Almonds (easy to keep in your bag!)
7 If you feel as though you cannot manage your eating or feel as though it is controlling your life and thoughts- please see someone about them. You always have a choice, options and can take back control.
8 Allow yourself little bits of what you want, instead of being super ridged with your eating Monday-Friday then binge eating everything you’ve been craving on the weekends allow yourself treats during the week, a few squares of dark chocolate through the week when your on prep will make you feel as if your not missing out on the foods that you are craving which will help you avoid binge eating in the long run.
I hope this post can help you avoid falling into the hell that is binge eating!
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As always Love & Positivity
Nicole X Cautious 2 Confident Fitness