Progression from Binge Eating Recovery to Weight Loss: Stopping At Satisfied

This is a transcript of the January 16, 2020 episode of the Breaking Up With Binge Eating podcast. If you prefer to listen instead of read, go for it here!


Have you ever seen memes of "cake decorating fails?" They crack me up. If you don't know what I'm talking about, I'll explain. Cake decorating has pretty much become fine art, there are professionals who rival Michelangelo with what they can sculpt out of frosting. I’m talking roses that look completely lifelike, cakes that look like unicorns, cakes with ice skating penguins on top… it’s incredible! 

Cake decorating fails are the hilarious photos of what happens when average non-Michelangelo’s try to decorate cake like one of the masters. A cake that’s supposed to look like a smiling Disney princess comes out looking like a grimacing monster. A cake that’s supposed to be a cute little Easter lamb looks like roadkill. They often put the “expectation” on the left, which...

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How To Get Un-Stuck and Back To "I Can Do This"

I just can’t do it. Can’t seem to get back on to 3 meals a day without snacking – it’s like a default setting, especially when I’m in work. Even when I’m full. Especially when I have tummy ache which is pretty much all the time lately. I want to, but I can’t. 

Thank you for sharing how you are feeling. You are asking for help, and that is awesome. You have done the next positive thing you could think to do, which was to reach out for support. Give yourself credit for that. Woo! That is step one. We all feel sometimes like we are really stuck, like we can't. It's just a feeling, it will come and go. It doesn't mean you actually can't do something just because you feel like you can't. 

Second, remember you are a person, not a robot. That is okay and normal and we like that here. Be flail-y, be lost, be whatever you need to be in this moment. We are all right here for you, we’ve been where you are, we...

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Progression from Binge Eating Recovery to Weight Loss: Hunger

To keep binges at bay, it's best -- at least initially -- to eat frequently enough and avoid getting hungry. But as you probably guessed, that can prevent weight loss if you kept it up forever. What's a person to do if they want to eventually be able to lose weight? In this episode, we walk you though the steps we use with our clients to move away from binge eating and towards a healthy lifetime weight, getting to know and relate to hunger in new, positive, healthy ways.

This is a transcript of an episode of the Breaking Up With Binge Eating Podcast. If you'd prefer to listen, you can do that right here, or just keep reading.

 

“Deer in the headlights”, would be the best way to describe the look on Bethany’s face.

She was speechless, motionless. I was coaching her over a video chat and had just brought up the idea that the next skill we might explore was feeling hunger. From the look on her face, you’d have thought I said “Let’s throw steaks...

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How to Break the "One More Thing" Habit So You Can Finish a Meal and Move On Easily

You sit down with what feels like a great meal. You thought about making it balanced and nutritious. You made it taste as good as your culinary abilities allowed. You paid attention to the serving sizes. This is no haphazard production, because you care a lot about your eating. 

But then once you finish your meal, you find yourself grabbing something else. A square of chocolate, or maybe a few dried apricots. Ok, "really done now", you tell yourself. But then there's another encore... you find yourself grabbing a handful of cereal or trail mix. Or a cookie. Or a piece of bread. 

You force yourself to walk out of the kitchen, but now you're annoyed with yourself. You're frustrated because you do this so often, grabbing things after the meal which you know add up to a considerable amount. Why plan such a deliberately portioned meal only to tack things randomly on at the end? 

Are you feeling like this describes you all too perfectly? I promise I haven't been secretly...

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The Art of Not Taking Home the Grand Prize

You know how on game shows, there may be 3 people vying for an awesome grand prize, such as a car or $10,000 round the world trip? But the people who come in second and third place often don’t just get shown the door. They get a consolation prize. 

I think the term “consolation prize” is cute and funny. It consoles you. “I’m sorry you didn’t get what you wanted, but here have this instead!” 

It’s actually a very kind move of the game shows, I think, to acknowledge the disappointment of a contestant who got all excited but then let down (in front of millions of people, to boot). It shows generosity and compassion.  

What if we gave ourselves consolation prizes when things didn’t go our way? Would that have a positive effect?

If might, if it helped us acknowledge and validate our own disappointment or distress. That’s a step up from denying our true feelings like, “nah, I shouldn’t be bothered...

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How to Maintain A Fighting Spirit

"Everyone has a plan until they get punched in the face."

So the saying goes about boxing. But it strikes me that the same thing can be said about eating, fitness, or any other endeavour. Like a glazed-over boxer staggered by his opponent, making a blunder, facing the unknown or simply being under a lot of stress can stagger us, and we forget all about the … "Plan? What plan? Did I have a strategy?"

I've learned many lessons in my life about managing stress, and consider myself relatively resilient and capable as a baseline, but I would be a fool to deny that many times in my life, adversity has made me want to light my plan on fire, and find the fastest escape or gratification possible. And many times, I did.

So as that quote about being punched in the face ran across my mind, I decided to hunt down some martial artists -- since they have literally been punched in face (in the name of sport) and ask how they learned to keep their wits about them. These were some of the...

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6 Ways Eating More Can Help You Lose Weight

hunger weight loss Jul 30, 2019

You know that a calorie deficit is key to losing fat. So, we want to avoid excess calories where we can to make that happen, right? Yes. Mostly.

I’m a great example of someone whose default is to try and buy the least expensive item, whether that means saving 10 cents on a can of tomatoes or buying the lower calorie salad dressing when I can’t decide on a flavor. Where possible, why not save a little?

However, always trying for a minimal calorie intake can backfire, much like buying the cheapest car or blender can leave you spending more money in the long run. I’ve seen a few clients get derailed by this sort of thinking in recent weeks, so I’d like to prevent it from happening to you. Real skill in eating for lifelong leanness is knowing when to eat a little more, choose the higher calorie thing, or choose to eat instead of passing on food.

We have to make dozens, or even hundreds, of food related decisions each day. An effort to reduce calories here can...

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20 Things MyFitnessPal Doesn't Tell You About Your Calories

“I know counting calories is bad,” she stammers, but “and I hate it but, I…. I… really don’t think I can stop.” 

“Hang on a second,” I offer. “It’s okay if you count calories, I’m not for or against it, but let’s see if it’s helping you. And then we can decide if you want to keep doing it, or stop completely, or somewhere in between. And what you want this week might change form how you feel in a month, so we’ll adjust as we go. Deal?”

She looks and sounds massively relieved, and proceeds to tell me about her daily routine, calorie allowance, and what a day looks like when it goes well. Then we get to when it doesn’t go well, and the full picture comes into color and focus. This happens over and over in my nutrition assessments. I meet lots of people who have been counting calories and dislike it, and I meet a few who are actually finding it effective and happy to keep...

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Solving The Bread Dilemma

"When I eat bread, it's like a monster comes out. I have to stay away from it. Sugar too."


And that started my coaching call with Beth, a client who came to me for help losing weight and stopping binge eating. We had already completed several sessions and talked about her food difficulties, goals, and lifestyle but something in her voice told me, “This just got real. It’s honesty time.”  I love those moments. As a coach, it’s when I get to begin my most meaningful work. 


Beth continues to tell me how the last few days have been terrible, eating wise. She felt drained from work, yet the work kept coming. For the next 3 months, it wouldn't let up. Instead of sleeping enough, or walking outside to deal with the intense pressure, she bought and finished a box of crackers. Then cake. Then lots of bread, one slice at a time, until the loaf was gone.  A Mars bar wrapper on her desk stared at her, reminding her of more things she must have eaten but...

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From Binge Eating To Weight Loss

As nutrition coaches, people come to us when they are stuck and not making progress. One particularly challenging and recurring example of this is people who struggle with binge eating and excess weight, both of which they would like to lose for good. It's not hard to see that binge eating (consuming objectively large amounts of food in a single sitting while feeling out of control) is counterproductive to weight loss. What's harder to see is why someone in this situation actually shouldn't try to work on both goals at the same time.

Working on weight loss is counterproductive to binge eating recovery, however, binge eating recovery is the single best step toward weight loss and attaining a healthy weight.

Is that a mind-bender or what? Let's explore.

Friends and families of our clients who fit this profile often know them as the Super Healthy Eaters, who never seem to eat any sweets, or maybe they are the strict Paleo dieter in their circle of friends. They may have...

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