Do you ever find yourself binge eating? Why do you think this happens? I think there are many reasons why people binge eat; stress, emotional binge eating, skipping meals, having bad eating habits, and so many other factors that can play into binge eating. I have provided some tips below that have helped me prevent “The Binge”.
- EAT – DO NOT SKIP A MEAL! Most people associate eating as a bad thing, so a lot of people tend to skip meals, or eat really crappy throughout the day, for many different reasons, and this, in turn, will end up causing “The Binge”. I make sure to eat every 2-3 hours and I make sure to stick to portion control with my main meals, breakfast, lunch, and dinner. I like to use Portion Fix, as well as the Fixate cookbook for healthy meal ideas. P.S. the Fixate cookbook also has healthy cocktail recipes!
- Healthy Fats – FATS ARE GOOD FOR YOU! That’s right, I said that Fats are good for you. Incorporating a healthy fat with each meal helps prevent “The Binge”. Healthy fats are also encouraged in the Keto Diet. Here is a list of some healthy fats:
- YOLK (WHOLE EGG) – EAT the yolk, EAT the entire egg. Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need. The best eggs are omega-3 enriched or pastured. Just don’t throw away the yolk, that’s where almost all the nutrients are found. I eat two whole eggs for breakfast every morning.
- Avocados – Whereas most fruits primarily contain carbs, avocados are loaded with fats. In fact, avocados are about 77% fat, by calories, making them even higher in fat than most foods.
- Cheese – Cheese is incredibly nutritious. Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes.
- Nuts – Nuts are incredibly healthy. They are high in healthy fats and fiber and are a good plant-based source of protein. Nuts are also high in vitamin E and loaded with magnesium, a mineral that most people don’t get enough of.
- Drink Water – You have all heard the benefits of drinking water, so this tip is nothing new. I pretty much only drink water and tea. I very rarely drink anything else, and I am not a soda person. I do add a few lemons to my water, adding lemons to your water helps in maintaining the pH balance of the body, and has many other health benefits.
- Pack Healthy Snacks – I like to pack a protein power pack, about a 1/4 cup of turkey, almonds and cheese. I also enjoy Shakeology, as well as Beachbars.
- Track Your Meals, Snacks, and Drinks – Tracking your meals, snacks, and drinks isn’t necessarily about tracking your calories, carbs, or whatever thing you are watching to help you lose weight. It is about keeping yourself accountable, I mean do you really want to have to log that you just ate 3 Reese’s Peanut Butter Cups? It also helps you learn your patterns, and see what triggers some of your bad eating habits so that you can make changes.
I noticed that if I didn’t follow the above tips I would tend to binge eat, and mostly this would happen at night. Sometimes I would still get the urge to snack at the end of the night, even if I followed the above steps. To help aid in my weight loss and also help prevent the nightly binge I followed the below tips:
- Don’t Eat After 9PM – Make it a rule to not eat any snacks or meals after 9PM. Make sure you eat your dinner, as well as a healthy snack, preferably packed with protein. There are no real good studies that show if not eating after a certain time helps you lose weight or not, and most studies are animal based. This tip isn’t based on that, it helped me to prevent the nighttime binge by setting this rule for myself.
- Brush Your Teeth – Brushing your teeth after your last meal or snack of the day, should prevent you from snacking again. It is ingrained in most people that you shouldn’t eat after brushing your teeth. It is something my parents always said to me and is something I find myself saying to my kids. It is something that prevents me from binging or snacking at night.
- Again, Drink Water – Any time I would get the urge to snack at night, I would drink some water, and again adding lemon gave me a little bit of sweetness my body thinks it needs.
- Distract Yourself – Sometimes we will binge eat because we are bored, so instead of eating, distract your mind with something else you love, as well as things that help you sleep. For me, I would distract myself with a book, 10 minutes of meditation, journaling, a tv show, yoga. The options are endless!
A few other things that helped keep me on track is following other people that motivate me, like-minded people, on a similar journey. Listening to Podcasts that keep me inspired and motivated. I also keep a journal of my patterns, not just eating patterns but any negative pattern that I have, doing this helps me realize what triggers these behaviors so that I can learn out to change them.
“We cannot become what we want by remaining what we are”
Hello loves! I’m so glad you’re here. Welcome to Mommy Life Elevated, a mind, body, spirit, self-love blog. My goal is to help empower, inspire, and motivate other women. I believe we as women should help elevate our fellow women to be the best that they can be. My blog emphasizing tips that helped me in my weight loss journey, workouts, quick recipes, and adventures as a mom, as well as my experiences on my Self-love Journey. All-though I am an online health and fitness coach, that host special challenge and success groups, I am speaking from my own experiences and things that have helped me along the way. The information posted here is not intended to substitute the advice of any medical professional. Thank you for reading!