How to Stop Binge EatingJul 21, 2022
Who told you that you couldn't be successful?
Perhaps the "little devil" on your shoulder?
The small voice that suggests you're not good enough, strong enough, etc., etc.
That's my question for you today.
You need to silence the gloomy voice that encourages poor choices, like binge eating.
The most successful people always have some type of support structure to encourage and "motivate" them along their journey to success.
I say "motivate" in quotes because I believe motivation is actually self discipline.
Your positive support team is the "little angel" on your other shoulder.
Reality is, the unsuccessful folks often have some type of negative influence or poor habit that's holding them back.
If you find yourself surrounded by naysayers, the only thing to do is distance yourself from them.
Once again, you must silence the cynical voice.
There will be times when things will not go as planned, and with a positive support structure you will get the help and encouragement you need to continue your journey.
You can only go so far by yourself.
Read that again: You can only go so far by yourself.
As you move forward, keep an eye out for people you can add to your elite group.
That's where I come in.
Ask yourself a simple question:
If you continue doing what you're doing today... where will you be in three months?
The same? Better? Worse?
It's my mission, my vocation, to help you achieve excellence.
I was born to help you become the best version of yourself.
And it starts with choosing a priority-one goal, adding an action plan, and a realistic deadline.
After that, you must show up for yourself and do the work.
Most 40+ folks are very good at tracking the inflow and outflow of their bank accounts.
However, these same adults are completely unaware of how many calories are going into their bodies on a daily basis.
Is there a caloric surplus?
Is there a caloric deficit?
If it were your bank account, I bet you would definitely know the answer.
So why is it most people are diligent when it comes to finances, and at the same time completely oblivious to the calories going into their bodies?
A recent study showed that the average person overeats by 900-calories on a daily bias.
Let that settle in for a second.
That’s the equivalent of three-and-one-half glazed donuts.
If overeating is as rampant as this study claims, it’s no wonder there is an obesity epidemic.
The best way to manage your calories is to have a plan when it comes to intake.
How to Stop Binge Eating
If you want to achieve athletic bodyfat (under 20% for women and 12% for men) you must control calories.
The simplest way to avoid binge eating is to follow these five strategies.
1. Choose single-ingredient foods
Packaged foods will be higher in calories since they are heavily processed.
This processing keeps the food on the shelf longer, but comes with a caloric consequence.
It’s best to focus on single-ingredient foods that you prepare yourself.
Think grilled chicken thighs and a baked sweet potato with plain water versus pizza and diet soda.
2. Understand food labels
If you include highly processed foods into your diet, learn to read the labels.
All packaged foods contain total calories, in addition to grams of protein, carbs, and fat.
At the very least make a note of the serving size and total calories per serving.
3. Quit boozing
Alcohol consumption will send your daily caloric intake through the roof.
Additionally, you’ll make bad food choices when buzzed or drunk.
As with anything, moderation is the key to having fun without overdoing it.
But, generally speaking, any liquid calories have the potential to encourage mindless calorie consumption.
Simply treat all liquid calories as a meal and then account for them in your daily meal plan.
4. Cook the majority of your meals
On a Sundays and Wednesdays, you should purchase, plan, prepare, and package your weekly meals.
This concept of batch-preparing your meals will save both time and money.
If you hate to cook, you can buy a tray of prepared food from your grocery store and then transfer to individual portion-controlled containers.
5. Know before you go
If you are dining at a restaurant or social event, look at the calories for each of the meals you might order beforehand.
Most restaurants have this information readily available online, especially the major franchises.
6. Use a food scale
I know what you're thinking, "Food scale? No way!"
But consider that if you weigh and measure everything that goes into your body for a week, you will learn many valuable lessons.
First thing you will notice is that an egg is 70 calories.
A tablespoon of olive oil is 120 calories.
A cup of rolled oats is 300 calories.
A cup of almond milk is 60 calories. You're not still drinking cow's milk, are you?
What's my point?
If you make a nice breakfast of 1 cup of rolled oats with 1 cup of almond milk, plus 1 egg scrambled in 1 tablespoon olive oil... well, your breakfast total equals 550 calories.
If you want to lose bodyfat, meal planning is critical and you must embrace the concept of counting calories.
Really, I suggest you measure your calories, protein, carbs, and fat... it is eye opening.
The fact is that there has never been a better time than now to boost your immune system and get healthy.
My top client-athletes make now the right time.
To your success,
Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.