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24.01.2022 What To Do After A Binge To Not Gain Weight In today’s blog, I wanted to talk about what to do after a binge to not grain weight. And this is important, to avoid getting caught up in a binge cycle for years to come just like it happened to me.... Typically, after binging, I would go to sleep feeling depressed, guilty, ashamed and broken. And I would punish myself the next day. I would try and work off the food by doing a long workout or several workouts that day. I would vow myself that I would either not eat anything all day or that I would eat super healthy, cutting out sugar, fat and carbs. The biggest problem was though, that often I would wake up hungry craving exactly what I didn’t want to have. I wanted to keep eating despite feeling bloated and sick to my stomach from the previous night. Because of this, my days following a binge would usually be stressful and I would feel extremely anxious. And to make things worse, I jumped on the scales. I weighed myself first thing in the morning and then at the end of the day to see how much weight I was able to lose by not eating and overexercising. However, the scales never made me feel better and this brings me to step #1. Step #1 Don’t weigh yourself Regardless of what you will see on the scales, you will not be happy. If the weight is up, you’ll feel guilty, ashamed and disappointed which may lead to more binging. And if the weight hasn’t changed, you might think you got a free card to binge again. While you are obsessing about the number on the scales, the binging cycle will continue. In my case, it lasted nearly 20 years To continue reading the full blog go https://allformums.com/what-to-do-after-a-binge-to-not-gai/ #allformums #binging #bingeeating #overeating #emotionaleating #endbingeeating #stopbinging #whattodoafterabinge #weightloss

18.01.2022 How To Stop Dieting Without Gaining Weight The biggest challenge we face when dealing with emotional and binge eating is to stop trying to control what we eat. Most emotional eaters believe if they put no restrictions on their diet, they would eat themselves silly and gain a whole bunch of weight.... Or that this strategy might work for others but not for them. There are books that talk about and explain what restricting food does to our minds. And then there are books which promote establishing some sort of rules when it comes to our diet. The question you have to ask yourself is, what kind of food freedom do you want? Do you want to follow strict rules that you are going to commit to for the rest of your life? Never be able to have a piece of a birthday cake, have any kind of treats in the house or Never be able to enjoy food with friends and family without having to worry about what’s on the menu? Or do you want to have the freedom to choose the foods that make you feel good and satisfied with the ability to control how much you eat? To read the full blog go to https://allformums.com/how-to-stop-dieting-without-gaining/ #allformums #stopovereating #emotionaleating #binging #stopbinging #freedom #balance #healthy #stopdieting #loseweight

09.01.2022 Do you ever overeat at parties? Or are you one of those special unicorns who has a few bites of food and then you are happy to get on with the socializing? Our social occasions are dominated and revolve around food.... We are people who like to eat and make no apologies for it. Generally, most people’s health consciousness goes out of the window during a party but for some, this is usually followed by guilt and regret the next day. When I used to overeat, I had such a negative mindset that I didn’t think any advice would work for me because I thought I was different. However, with the right mindset, anything is possible. A positive mindset will lead to positive actions, which will then lead to positive results. So, by keeping that in mind here are my tips to keep yourself at bay: Before we dive into what to do or not to do at a party, I would like to talk about what other factors may be contributing to overeating leading up to those bad decisions. It is not about lacking willpower but looking at the big picture and seeing what things might be affecting your inability to control yourself. The moment that you make a decision to binge is a very small part of it. Things you can do to prevent overeating at a party: #1 Stop dieting and focus on eating real whole foods This will help you reset your brain and your appetite. Whatever it is that you are doing, if it is not sustainable long term, you need to change it. Build momentum by making your body feel great and avoid torturing it with starving or binging. #2 Eat all 3 macronutrients in each meal Make sure you include: protein (lean meat, dairy, tofu, beans or quinoa), carbohydrates (fruits, vegetables and wholegrain rice or oats) healthy fats (extra virgin olive oil, avocado, nuts and seeds) This will help to keep your appetite under control and moderate your cravings. #3 Eat breakfast A recent study found that almost 3000 people who lost an average of 30 kilos and kept it off for 6 years, ate breakfast every day. To continue reading the full blog, go to https://allformums.com/how-not-to-overeat-at-parties #stopbinging #stopovereating #hownottoovereat #overeating #bingeeating #binging

06.01.2022 How To Fight The Urge To Eat Since this is something I struggled with in the past, I wanted to share with you the techniques that have helped me stop the urges to eat when I wasn’t hungry. And this is important so you can interrupt the pattern of eating as a response to your habits and emotions.... Step #1 Snap out of autopilot to be present and mindful If you have been overeating for a while, you might have developed a mindless habit of just reaching for food every time the urges to overeat come. The reason you do this is probably because when you tried to resist the urges in the past, you failed, which has then left you feeling anxious and stressed. And the only way you were able to quiet the urges to binge was by eating. That’s why often distracting yourself with other activities may not be effective long term, because at that moment, all you want to do is eat. By bringing more awareness to what it is that you are feeling, you are not trying to stop or fight the urges to eat. All you are trying to do is, get curious about what is going on in your body and mind at that moment. Once you are present, you can ask yourself: Am I really hungry or am I just trying to numb my emotions with food, because that is what I am used to doing? How much food did I eat today? Did I have 3 meals and a couple of snacks? Were my food choices nutritious? Am I dehydrated? Did I drink at least 2 liters of water today? Am I tired? Did my blood sugar drop and that is why I feel like I need a pick me upper? What do I need at this moment to help me feel how I really want to feel? Will food satisfy that need? Emotional hunger is very different from physical hunger. Emotional hunger appears suddenly out of nowhere and you’ll feel it above the neck and persists despite fullness after eating. Physical hunger occurs gradually, several hours after eating and starts below the neck and goes away when full. To continue reading the full blog go to https://allformums.com/how-to-fight-the-urge-to-eat/ #allformums #howtofighttheurgetoeat #howtostopurgestoeat #howtostopbinging #emotionaleating #balance #foodfreedom #bingeeating #binging

03.01.2022 How To Lose Weight Without Exercise I think most people know that if they want to lose weight, they will need to eat healthily and exercise. Some people may also know that weight loss is 80% diet and 20% exercise.... So technically we should be able to lose weight without exercising. The average person who has a few kilos to lose will usually attempt to get in shape by the following options: 1. Restricting calories 2. Cutting out food groups 3. Exercising 4. Taking supplements Personally, I am not a big fan of using the above strategies for weight loss because they are not sustainable. Most diets fail 95% of the time because they promote a quick fix rather than a lifestyle change. Restricting calories and cutting our food groups, will create more cravings and obsession about food and therefore weight gain. Most people who exercise to lose weight will stop exercising when they achieve their goal, or when they can’t see any results or when they get bored. And then unless they watch what they eat, they end up gaining all the weight back. I think if people don’t want to or can’t exercise there might be 5 reasons: 1. They don’t get the results they want (so they give up because it is just too hard and then what’s the point anyway). 2. They are in bad shape, they are either overweight, unfit or too weak to exercise (so they give up and end up hating exercise because it’s too painful). 3. They don’t know what when and how much to exercise (so they give up before they even start or might end up getting hurt from doing too much too soon). 4. They cannot exercise at all or their options are limited due to their health condition. 5. They get bored without working out with a training buddy. Exercising can only be sustainable long term if we use it to be healthy, strong and fit rather than trying to work off the access weight. To continue reading the full blog go to https://allformums.com/how-to-lose-weight-without-exercise/ #allformums #healthy #stopdieting #emotionaleating #balance #foodfreedom #stopovereating #stopbinging #bingeeating #loseweight

02.01.2022 How Not To Gain Weight On Vacation It took me nearly 20 years to figure out how to achieve this because of my binge eating. And after maintaining my weight for nearly 6 years, finally, I had my first 5-week holiday without gaining any weight at all.... Apparently, the average person gains around 0.5-1 kilo of extra weight per day when they are on a vacation. In a week, that could be anywhere around 3-7 kilos! This is equivalent to extra 500-1000 calories per day! I think a little bit of weight gain around 1-2 kilos can be expected and is perfectly natural. Those couple of kilos are also easy to lose as soon as you get back to your usual routine. And this is where I have been lingering in the last few years. However, this year when we went to Spain, I was able to not gain any weight at all. So, I wanted to share with you how I did it to help you achieve the same. Here are my top 10 tips: Tip #1 Don’t give yourself false hope that you will lose weight on your vacation You have worked hard, you deserve to have a rest and have a good time. These are times when you get to be with your family and eat exotic food, that you would normally not eat at home. What is the point of going on a holiday if you are not going to enjoy yourself? So, forget about weight loss and have fun in moderation. Tip #2 Don’t plan to start your diet after the holidays If you are planning to go on a diet after the holidays, this will make you gain more weight over the holidays. You will think that you can pig out one last time because you will be missing out after the holidays are over. This all or nothing thinking often leads to a cycle of overeating and starving. Create flexible achievable rules for yourself to stay on track. Forget about being perfect or completely out of control. Choose healthy eating every time of the year, over dieting. Tips #3 Just because you are on holidays, it doesn’t mean you have to overindulge Yes, there will be lots of delicious food... To continue reading the full blog go to https://allformums.com/how-not-to-gain-weight-on-vacation/ #allformums #binging #stopbinging #emotionaleating #overeating #hownottogainweight #balance #foodfreedom

Mindset & Body Coaching | Sport & recreation