Another Beachbody coach did an amazing job putting together posts for those coaches who wanted to host clean eating challenge groups, and this blog post, 5 Ways to Stop Binge Eating, is one of the posts that she included. In a past blog, Food Relationship, I've talked about knowing what your relationship with food was, and about having a conscious awareness of how it affects you, and how you can begin to take back or strengthen your control over what you eat. Failure is an event, not a person! Remember, every day is a new chance, don't give up, because you will get stronger!
5 Ways to Stop Binge Eating
When you change your eating habits, it can take time for you to adjust. When I started this challenge, I had trouble making sure I was getting enough healthy calories, and I was really hungry all day. Slowly, I discovered that I needed to eat enough protein and foods like nuts and pistachios and almond butter in addition to my intake of fruits and veggies in order to stay full.
Binge eating, or overeating a large amount of junk food in a short time, is a real problem.
Eating everything in sight can be both an emotional response, or a response to hunger. Remember, the key to good health is eating PLENTY of good food! Starving yourself is NEVER the answer.
Here are five ways to stop binge eating:
1. Eat enough good foods. If you’re always starving, you’re doing something wrong. Make sure that you’re eating plenty of fruits, veggies, lean protein, smoothies, and nuts. Track your protein throughout the day and make sure you’re getting enough.
2. Eat every 2-3 hours. This is key. If you let yourself get famished, then it’s easier to give into cravings for things like fast foods. But if you always have healthy snacks on hand, you’ll be able to curb that tendency.
3. Drink enough water. It’s easy to confuse hunger with thirst. So make sure you hydrate! Shoot for 8-10 glasses of water per day.
4. Chew gum when cravings take over.
5. Eat treats from small bowls and plates. Don’t eat straight from the carton of ice cream or bag of chips. It’s definitely okay to have a little of your favorite junk food now and then if you follow the 80/20 rule (80% of the time clean eat, while 20% of the time, unexpected (or even planned) events may come up where you don't have clean eating options (birthday parties)), but if you don’t measure out portions it’s easy to just keep eating.
It’s important to cultivate a healthy relationship with food. Food is fuel!