Free fitness, nutrition and lifestyle ADVICE
Just so you know...you are NOT alone.
In fact, 80% of people that I have spoken to on subjects surrounding dieting and weight loss tell me that they struggle with binge eating patterns.
A lot of people ask me, “what foods can I eat to stop binge eating?” or “what foods cause binge eating?” and this mindset, ironically, leads to more binge eating.
Why? Because this mindset separates foods into “good” and “bad” catagories.
Just to clear up any confusion, there is no such thing as good and bad foods - just like there is no such thing as fat burning foods or fattening food.
I think that anything in excess or not enough is bad for you.
So basically, if you want to lose fat, the only way to do it is being in a calorie deficit. It doesn’t matter where the calories come from, from purely a fat loss perspective, as long as you are eating in a calorie deficit you will lose fat.
Now lets say you eat 2000 calories per day.
This is what 2000 calories can look like!
2000 calories of healthy food or 2000 calories of pizza from a fat loss perspective are both exactly the same.
With that being said, you could easily spread 2000 calories from healthy food across a whole day, and feel energised - where as eating 2000 calories from pizza is going to leave you feeling bloated, lethargic and lead to negative eating habits.
The problem that we have with binge eating patterns is that usually people think that because they've labelled a food 'bad' they now have negative patterns that go with those foods.
See where I’m going with this?
This pattern of overeating - guilt - binge can be the cause of so many issues both mentally and physically, all because you thought that eating a slice of pizza was bad for you.
Removing food groups and restricting food for too long will also lead you to binge eating. It's human nature to want something you can't have therefore if you put a ban on pizza, you'll only be making things harder for yourself - it'll go something like this...
Ban and remove pizza - think about pizza all day - give in - binge eat.
So what do we do instead? A lot of the advice online urges us to drop carbs, stop eating all junk food, eliminate sugar and reduce fat and whilst that's all good advice in some way or form, it leaves us with very little to play with.
In fact, it's no wonder so many people struggle to lose weight, stick to their diets and end up binge eating when they eventually fail.
I get it though, you want to lose inches off your waist and have more energy throughout the day so you can play with the kids when you get home. I bet you'd also like to increase your confidence and feel better about yourself after years of self-loathing?
The process can be easier than you think, it doesn't have to be such a daunting task and once you get the ball rolling you'll start to pick up what I like to call small wins - these will really help build your confidence and you'll learn to trust yourself around food as you become more aware of exactly what it is that you need to do to stay on track.
Now, A small sustainable calorie deficit is all that you need to achieve noticeable results, anything unsustainable leaves you feeling overwhelmed, stressed and unmotivated to continue - eventually leading to that vicious cycle once again.
HOW DO WE ACHIEVE A SMALL CALORIE DEFICIT?
Calorie counting is a great tool that we can use to create awareness in our diets, it allows us to know exactly how many calories we are eating and the effect our eating habits may have on our goals.
Once we know what's coming in and how it affects our goals and daily performance, we can become more aware of how food makes us feel and why binge eating may occur.
Okay, so what next?
We need to look for small, easy and sustainable changes that we can make without banning or restricting foods - how we do we go about this?
Let's talk about PIZZA.
Who doesn't love pizza right?
So why exactly would we want to remove it from our diets altogether?
Firstly, if you share a large pizza every how and when with friends then you have nothing to worry about. If you eat a large pizza once a week, you may need slightly less calories to achieve your calorie deficit.
Swapping the large for a medium would save you a few hundred calories whilst also allowing you to still enjoy your pizza with friends.
The next stage would be to a small, and eventually swapping the pizza for something with a little bit more protein but the same amount of pleasure - a burger for example.
'It’s the little things you do every single day that make a big difference’
It’s important to remember that habits cannot be formed overnight, you must form new habits by practising them every single day until they become completely routine.
The little things like drinking enough water or making sure you eat enough protein, being strict with your sleeping pattern or even tracking your calories.
You know what they say, practice makes perfect - however, we shouldn't be striving for perfection but instead striving for progress.
Every day is a chance to progress and the little things you do each and every day will ensure that progression is made.
ONE LAST THING...
Everyone messes up once in a while, try not to beat yourself up when you do and instead pick yourself up the next day and carry on as you were.
You Got This.