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lose weight

Help! I Want To Lose Weight. Why Can’t I Lose Weight?

Do you want to lose weight?

Not everyone who wants to lose weight has disordered eating, poor body image, or an eating disorder.  For people who experience disordered eating behaviours, I suggest focusing on creating a healthy relationship with food instead of weight loss. Some people experience weight loss as a byproduct of reducing or even eliminating binge eating and overeating. However, some people would benefit from weight loss for health reasons or limited mobility.  It is important we do it for the right reasons and in the right way. I want to dive deeper into looking at common mistakes when starting a weight loss journey and what to do instead.

 

3 common mistakes

1} Restrictions and the elimination of food groups

Many people cut out entire food groups when trying to lose weight.  For example sugar-free, gluten-free, dairy-free, meat-free, or carb-free.  Obviously, eating becomes encumbered by all sorts of rules.  In addition, the focus of ‘I can not eat this’, causes deprivation, and consequently emotional pain.  This kind of dieting goes against our innate human psychology, which is naturally wired to seek pleasure and avoid pain.  

 

Moreover, these restrictions cause stress, worry, and a sense of lack.  This, in turn, might lead to binging and overeating episodes.   In all honesty, it has nothing to do with weak will-power.  Merely, our human psychology is not designed to be tortured with diets.  This is why we fail. 

lose weight

2} Judgment and fear creates stress (increasing cortisol levels)

Some people say to me I look at food and gain weight!.  Whilst not literally true, there is some truth to this.    When there is fear, anxiety, stress (or perceived stress) both cortisol and adrenaline are elevated.  So even with the seemingly harmless internal dialogue such as, ‘I am so disgusting’, ‘So fat’, ‘I am ashamed to be seen like this’, generates a surge of stress hormones.   Furthermore, if you look at a delectable piece of cake and feel scared of eating it, the same hormone surge process occurs.  These hormones also cause fat storage, all working against our actual goal of losing weight!

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3} Not addressing the core reason why you are struggling to lose weight

Finally, causes for weight gain are highly personalized.  Indeed we should not blindly follow the ‘fad diet’ that worked for our best friend or neighbour.  Usually, these diets do not address the core issue and are unsustainable.  Moreover, people quit, only to fall into another diet trap.  Ultimately, we need to address what is going on for our own situation.  

 

Some causes for weight gain might be:

  • large portion sizes
  • binge eating
  • too many processed foods
  • hormonal imbalance
  • blood sugar issues
  • emotional reasons
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What to do instead?

We need to focus on joy and pleasure.   Sounds too simple? It’s not.  When there is joy we won’t need ‘motivation’.  Moreover, we will naturally be drawn to healthy food.  Also, we will be pulled effortlessly towards our goals.  So, how do we create joy and pleasure?

 

1} Movement

Add movement that cultivates joy.  Such as dancing, yoga, family bike rides, hiking, gym class, Zumba, or tramping.  If the movement you choose is joyful, you will not feel the ‘effort’ component. 

 

2}  Add food you love

Focus on adding rather than eliminating. What are the foods you can add that are full of nutrients and taste good and satisfy you?  In the Balanced Diet Framework, I teach how to add all food groups seamlessly into your diet.  When you eat in this way you will notice you will crave less chocolate and sugar.    Further, by allowing yourself to eat treats you enjoy, you will dissolve the stress around the ‘forbidden foods’.

 

3} Mindset to lose weight

Thirdly, create a compelling future and vision. This involves visualizing your goals daily.  Ask yourself….What are you striving for in life? What activities are you doing? Who are you surrounded with? Are you traveling? Are you enjoying time with your family? What is your dream job?  Keep your compelling vision in your mind.  Meditate on this.  Physically bring those emotions of already having that life into your mind and body.  Undoubtedly, you are less likely to binge or overeat when you feel good and excited about life.   Consequently, this state will allow you to effortlessly take aligned actions towards your vision.  

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So when does a person have the best chance to lose weight?

  • First, they approach weight loss from a logical perspective (not emotional)
  • Second, they accept where they are on their journey
  • Thirdly, the process to lose weight involves joyful movement and enjoying satisfying meals (not by stress and deprivation).  
  • Finally, the motivation to lose weight comes from wanting to increase the quality of life (as opposed to shame and wanting to please others)

 

What if losing weight could be easy?

Ultimately, there is no need for self-torture or a battle of willpower.  By creating a joyful daily movement routine and a compelling future; motivation will be borne from internal elation.  Happy hormones will be released and we will feel excited to remain committed our newly acquired habits.  Please get in touch if you would like to chat or need more support on this journey. Eugenia x

 

Download The Balanced Diet Framework here which includes a free recipe book! Or below, I have a free resource to support you around binge eating or emotional eating – click the link below.

 

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO
END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

DOWNLOAD FREE GUIDE
stop binge

Understand Your Brain To Stop Binge Eating

The truth about how to stop binge eating…

Let me tell you the truth.   I don’t really help people stop binge eating or emotional eating.  The essence of what I do is to help people change and transform their brains.  The consequence of this process powerfully and naturally deals with any eating issues.  Above all, I teach people to be themselves.    To connect back to the TRUTH of who they are.  I teach them how to “un-become” themselves.

 

Power of our thoughts 

First, imagine this with me.  A delectable, muddy, chocolate cake.  Heavenly soft on the inside.  And when you cut through, there is luscious melting, runny chocolate.  Then, all you can think about is biting into it, and the flavor releasing into your mouth.  You imagine that chewing into it, will give you that experience of the pure joy of chocolate. 

 

Notice, the sensation in your mouth right now. Are you salivating too? 

 

There is no cake in reality, and yet, you probably could see the cake vividly in front of you and your mouth is salivating. Maybe, you are now even thinking of getting some chocolate. Be aware, that if that is the case, I just triggered your brain.

 

Indeed, our minds and thoughts are powerful. So, if you have certain thoughts, your brain picks up and creates corresponding images. In addition,  it releases hormones that directly impact our bodies.  In this way, our brain can not differentiate between reality, and what is made up.   So, it creates reality through thought alone.  Because we have certain thoughts, we now think it is true, and our body responds accordingly. 

stop binge

Habitual thoughts 

As we go through day-to-day life, we have many habitual thoughts and behaviours.  For instance:

 

Oh my god, I am so dumb.’

‘Oh my god, I am so lazy.’ 

‘I will never be able to lose weight.’

‘My mum was fat, everyone had eating issues …. I will never be able to overcome this.’  

‘If I eat this piece of cake, it will make me gain weight.

 

There are many messages we are sending to our brains.  And our brain responds and sends signals to the body.  So, if we are merely looking at a piece of cake, and we think ‘Oh I will gain weight’ we automatically create fear in our mind.  Then what happens?

 

Hormonal response

This fear creates two hormones – cortisol and adrenaline.   When cortisol (which is a stress hormone) elevates, your brain goes into survival mode.  This will, in turn, cause the body to store body fat.  In particular around your belly area (because it thinks it needs to store fat to survive). 

stop binge

Do the stories you tell yourself support you to stop binge eating?

We all have habitual thoughts. If we are not aware of our thoughts, we often act on them and reinforce them by creating the same results.  For instance, if I think I will never be able to lose weight and stop binging’.  We feel bad and discouraged. We don’t see the point of eating healthy  because we “tried it all and haven’t had lasting results”. These thoughts and feelings often make us want comfort food. Because what is the point? In our mind’s story – there is no point. 

 

‘Nobody will ever love me, so what is the point? So what do we do? We will not actually go out or be proactive to engage with people.  On the other hand, a person who believes they will be able to get a partner – they’re open.  Their energy is open and they’re engaging with other people. 

 

Ultimately, our thoughts are incredibly powerful!  Because what you think and believe, directly influences your feelings and emotions.

stop binge

Beautiful thoughts and feelings

Now, your decisions are often made based on what you feel. So let’s say you feel amazing and motivated.  You will exercise and eat well. You will decide to phone a girlfriend and go out and have some fun.   This because you had beautiful thoughts.  So you feel amazing.

 

Now, think about it like this.  The entire day felt like a drag.  Internal mutterings of ‘I suck, this is shit. Life is horrible’.  You come home and how do you feel? Like crap!  So what do we decide to do? Order a pizza or get takeaway on the way home from work.  Turn on Netflix and escape.  The next day, repeat over and over.  This way of eating, behaving and living can become a habit. We keep reinforcing what we belief, think and feel.

 

So what do I do to stop binge eating?

Ultimately, I don’t just teach you to ‘solve your overeating puzzle’.  I teach you how to rewire your brain.  So you THINK, FEEL, and ACT differently.  This will automatically deal with any eating concerns you have.   Finally, I hope this blog has helped cultivate more consciousness around the power of our thoughts, and a way forward to transform negative thoughts into new empowering ones.  For more information about reasons why we might binge or emotionally eat – download my free guide –  End Binge Eating Cycle and Release Emotional Weight Guide. 

 

 

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO
END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

Ultimately, we can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

DOWNLOAD THE FREE GUIDE
weight-loss

Take The Focus Off Weight-Loss And Watch Life Naturally Transform

weight-loss

Are you at your wits end?

You have tried what feels like everything under the sun to reach your weight-loss goals.  Raw-food diets, fasting, Paleo and Keto. You have dabbled in low-carb diets, high-fat diets and wasted countless hours counting calories at Weight Watchers.  You have even tried the ultra low-fat diet and the Zone Diet (what even is that?). Sometimes things worked (for a short while), but at the end of the day, you gained the weight back and still felt the same emotionally and mentally to pre-dieting. Aghhh

 

Diets fail long-term for weight-loss goals

This is not surprising.  Did you know that nearly 65% of dieters return to their pre-existing weight within 3 years.  And only 5% of diets succeed. Further, it would be doubtful and dubious to find any qualified nutritionist to advocate for a crash diet of any kind. So why do so many of us keep jumping in line for the next fad diet? Especially if they are doomed for failure in the long term?  The reason diets fail is that they focus on restriction, but as human beings we naturally seek pleasure to avoid pain. When you go on a diet, you get pain and avoid pleasure, the opposite of what we are naturally seeking. This is why weight-loss diets are unsustainable. 

weight-loss

Don’t focus on weight-loss: focus on emotions underlying behaviour 

As an eating psychology coach, I look into what you eat as it can create cravings, overeating urges and binge eating. However, this is ony a small part of a someones journey who wants to feel “in control” with their food. The main work starts when we look into why and how you eat.   I had a client who always ate chocolate in the evenings. I said to him, ‘What is it you would like to have more of in your life?’ he said, ‘Honestly, I would just like to have a hug from my wife’. A lot of people are looking for love in food. He later said to me ‘I’ve learnt if I don’t have that love in my relationship, I’ll look for it in chocolate because it does not resent or reject me.’ Does any of this resonate for you too? 

 

What are you looking for in life?

To be honest, when we focus on weight-loss, most of the time we are looking for something more in our lives.   For example, when I ask women why they want to lose weight, many say so they can be attractive or happy or loved. Also, many people are craving connection because as human beings we are innately wired for this.  It’s common to hold the belief that once the weight falls off, other aspects of life fall into place. But this is not the case. If we truly deal with our root emotional needs and wants, will create natural ease with food.  Imagine that feeling?  This, in turn, cultivates food freedom and consequently more joy, connection and love; and all the things we deeply crave at a soul level. 

weight-loss

Don’t wait until weight-loss hits a ‘magic number’ – live now

One of the things I hear women say is ‘When I lose weight I will wear beautiful clothes’.  I say to them, ‘Do it now, go and buy a beautiful dress!’.  Or add more colour to what you are already wearing. When you are wearing beautiful clothes, your posture and the way you carry yourself changes, and you feel more confident and happier in yourself. This confidence and self-love is actually the precursor to food freedom. 

weight-loss

Focus on small gestures of self-love

I’m never going to say you shouldn’t want to lose weight.  You are an adult and can do what you like. If you choose to focus on weight loss, then it should be for the right reasons. Further,  it needs to be sustainable and in a healthy way. If you don’t enjoy the process, you’re not going to continue with it.  For my clients, we focus on incorporating more pleasure into their lives, so they are less likely to seek this in junk food and binge eating when life gets too hard. The notion of taking time for yourself and creating fun might seem very foreign or near impossibility.  As women and as mothers, we tend to place other peoples’ needs ahead of ours. However, once we set up and implement sacred pockets of self-love into our day, we create both internal and external shifts.  

 

What might this self-love look like?

It might start off as just 15 minutes per day of self-time.  So, ask yourself, what brings you joy? Some examples might be, reading a book or a magazine, breathing, or some gentle stretches.  Perhaps some cardio, meditation, calling a friend, a yoga class, or a peaceful bath or a shower.  Don’t get me wrong, reading a book is not going to make you lose weight.  But this is progress towards a grander attitude shift around bringing you back to fulfilling your emotional needs, that might lessen the need to use food as your emotional bolster.   This idea of the integration of pockets of self-love is just one way to make healthy eating come naturally to you.  

weight-loss

Focus on joy and emotional underpinnings

I am not saying don’t set goals around eating or your body. But, how we feel about ourselves now affects if we will create long-term change. We need to wholly accept where we are at, and find love and acceptance in this to make loving actions for the change we desire.   If you are unsure of where to start and have concerns around overeating read my blog “Stop Overeating And Binge Eating – 8 Tips Of Exactly Where To Start” .   

 

Free resources

Finally, if you struggle with binge eating or overeating, I have a completely free End Binge Eating Guide you can download below.  This is based on years of experience working with clients as well as battling with my own disordered eating for over 10 years.   Further, if you need help with meal planning without falling into restrictions, this article will help, giving easy and practical tips for our busy lives.  This is exactly what I use with my clients; ‘How to prepare food without falling into the diet trap’.  If you have any questions or would like to reach out for a chat, book a call or send me an email at: eugenia@mindfoodness.nz

 

This blog was based on my interview in NEXT Magazine, ‘The diet that takes the focus off food‘.

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO
END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

 

food freedom

Client Success Story – Weight Loss and Food Freedom, Without Restrictions or Feeling Deprived

Journey to Food Freedom

Success stories are always so inspiring, especially when they involve ‘food freedom’.  This blog is most of the transcript from the interview with my client Emma.  We have been working together for only 6 months. She shares with me exactly what helped her lose two dress sizes without going on a diet, using the scales, or feeling restricted or deprived.  I am so excited to share this interview because she has had incredible progress and results. And it is always so encouraging for other people to hear these real-life stories. A huge thanks to Emma for sharing her amazing journey!   This transcript is a tad long, but there were so many gold nuggets in there I did not want to leave anything out.  If you prefer to listen to this interview live on youtube, I have placed it at the end of this post. 

food freedom

What were your biggest challenges when you came to work with me? What was the reason you reached out?

I have always been very overweight.  I had tried everything, countless times.  All the slimming clubs, all the diets and restrictions. Even to the point of having gastric surgery.  I had a lap band back 10 years ago, when they use to do them on a semi-regular basis. It broke a couple of times in my stomach and so did not work. And, I realised that I needed to change my mind because all I was trying to do was change my body.  And I needed to change my mind first. So I saw you advertised on facebook and came along and met with you.”

 

“I was a binger. I was what I call ‘addicted to food’. I ate a huge amount of sugar and carbs. Although I kind of knew how to eat properly, my eating had been, I guess,  influenced a lot by the likes of Weight Watchers where everything has to be low fat. It was not keeping me full and therefore I would binge. So that was where I was when I met you.”

food freedom

So, what were your main goals and what did you want to achieve?

Obviously the physical.  I wanted to lose weight and I wanted to get down to slimmer so I could exercise.  I have been thin before and just eaten my way back up again.  And I realised being thin did not fix my head, cause my head was still screwed up about food no matter what weight I was. So, I had tried everything, but looking at my relationship with food.  So I guess that’s what I needed to do. I needed options …because binge eating just, was not going to work.”

 

I wanted to get down to a comfortable weight, for myself.   I never had numbers on the scales. I just wanted to lose enough weight to be able to  ride my horse. That was the big one. I have 2 children, a 1 year old and a 5 year old and wanted to be active with them. So those were my goals.   And I guess to have what I use to call a “normal” relationship with food. I looked at my friends….they could just go out and eat and have dessert at a restaurant and did not feel like they had to eat everything on the way home as well.  So, I wanted to get a more, what I considered ‘normal’ way of eating”.   

 

So what about now? 6 months down the track what have you achieved?

I have lost weight. I have not been on the scales.  But I have dropped a couple of dress sizes, definitely. My clothes are definitely looser and I have had to buy new clothes which is lovely.  I have been infinitely more active. My body, losing even that 10%….. that first bit off makes you feel really good. But, I think the biggest change has been the lack of obsession over food.  So previously, food was the first thing I thought about in the morning and last thing at night. It is not like that anymore, for me. I feel more in control with food, and not because I am restricting it, but because I have a plan of where to go when I feel a certain way.”

food freedom

So what is your plan of where to go?

Well, I use to, both on my own and with the slimming plans – it is a lot of distraction, or ignore, run a bath or go for a walk. And they work to a point.  But when the distraction in the bath and the walking runs out, the feelings were still there. So I guess what I learnt through you, was to feel those feelings. And be more comfortable with the uncomfortable feelings…” 

 

So a lot of emotional management? Learning to manage emotions in other ways other than using food to distract, to comfort to avoid them.

“I used to eat for everything.  If i was sad, I ate, if I was happy, I ate .  I was a typical comfort eater. And quite a lot of our sessions over the 6 months have not been about food. They have been about my life, my goals, and uncomfortable feelings that I may have . Which kind of surprised me I guess. I thought we would talk about food the whole way, but once we had worked out the food thing, it was so beneficial to talk about the other options ….the other things”.

 

Absolutely. Because that is what I see over and over again.  There is only so much we can talk about food. Once we can trust our body and eat intuitively, there is no need!  

Yes, I remember coming to you saying ‘I am really craving in the afternoons’.  Most weight loss (programs) say, well “fight” the craving. And you said, ‘Why don’t you just have a few pieces of dark chocolate?’. I was like, ‘Oh my god!’.  So I started that. And it worked, because if I felt like chocolate in the morning, I could just say to myself “Oh it is OK, you can have it in the afternoon at 4pm, no big deal”.

food freedom

Your goal was to have a normal relationship with food (whatever that is), and you experienced that?

“Yes it is really cool, it is cool to not have to worry so much.  To not feel up and down. People say, take all treats out of your house …but I couldn’t because I have a 5 year old who goes to birthday parties and brings back lollies and wants an ice cream.  So knowing I can have that stuff in the house is amazing.”

 

I also find when we are working on a healthy relationship with food, (I call it “Food Freedom”), if we avoid having those foods in the house – to me – that is not freedom.  

“No, it is not. Unless you live under a rock, you can not avoid food.  It is on all advertising, and I think if you know you can have it, you often don’t feel like it. You always want what you can’t have, but if you just tell yourself you can have it, then have it and get over it. A lot of the guilt was having a lolly or chocolate and then going ‘Oh blow it, I will just have to eat the whole packet‘. And that was so exhausting thinking like that!”

 

All or nothing, right?

“It is an awful way to live. Exhausting.”

 

So what is it you would say really helped you when you had the food cravings? 

“When I did have big cravings, well I could look at myself and say, well, is it actually something you are  hungry for? or is it something I am feeling? OK, can I just feel it and kind of let it go? Just park it? And if I really really wanted something I just had a bit. No big deal, and then I moved on. I think that was the big thing, I MOVED ON.”

food freedom

What are 3 tangible tools that you applied that really helped you find food freedom?

  1. Adding the protein and the fat was a big one. Alot of people add protein and that is just standard. But adding fat was big for me because it adds flavour .  And often the unhealthy foods you are craving are for flavour or full of what I consider flavour. I know some people can eat celery and say “mmmm” it is so delicious but that is not me. Adding fat and not being scared of it.”
  2. “Regular contact with you (Eugenia) was massive because it keeps you on track.  But it is different to ‘on track” like weighing yourself. That is different. Weighing yourself ….leads to alot of guilt. So I think being in contact with someone who is not weighing you is a really good thing.”
  3. “Third thing is to have a plan. I really liked having a plan. I was like you describe, you get in a fast car and you don’t actually know which way you are going. And you are just driving all over the show wasting petrol. I really liked the planning with goals.”

 

Yes! You need to know where you are going, so you can put the location or ‘goal’ into your GPS! Then you will take actions that are fully aligned with your goal and where you want to get to. Otherwise, you start doing random things and then ending up somewhere and then stop and pause and think, hang on, this is not where I want to be!

“And that was what I was doing, I was kind of wildly going in all directions .  I didn’t really have a plan. So it was important to do that. My husband has benefitted, my kids have benefited. We have all benefited from having a plan.”

 

That is amazing. I like what you are saying. And I liked what you said when I spoke to you on our last call.  “It has become not about food , it has become about my life.”

“It has. Us talking has… become about life. Food is not so all encompassing anymore. It is definitely more about life and let’s achieve these things.”

food freedom

Is there anything else you would like to share?

“No , I don’t think so. You need to have faith and give it a shot.  I certainly and defiantly recommend Eugenia.  I had literally tried everything, including going under the knife which I do not recommend.”

 

Thankyou Emma!

I really appreciate Emma sharing her success story and journey towards food freedom!  I want to emphasise, that for Emma, she lost weight without going on a scale.  She lost weight without actually focussing on it. It was a by-product of learning to manage emotions and following a framework where she did not feel deprived or hungry. In fact, she enjoyed her food and was satisfied!  She has food freedom, and has stopped obsessing over it. Rather, she is focussing on her life and goals! So proud of you Emma! 

food freedom
Stop Night Time Binges and overcome excessive Night Time Eating

Binge Eating At Night – How To Stop And Feel In Control Again

“I am so good during the day, but I can’t stop eating at night time. It’s like my will-power goes out of the window.” Clients ask me “How can I stop binge eating at night time?” Night time eating or specifically night time binges are hardly ever about food. It goes deeper than food. For most people it feels like they just don’t have any control and all they can think about is food.  The good news is that is possible to overcome night time binges. Here are a few ways which have helped both myself and my clients to stop binge eating at night.

 

First of all, we need to differentiate between an eating disorder, disordered Eating Behaviour, habits and patterns or as a University of Pennsylvania psychiatrist named Albert Stunkard first described a behavior called nighttime eating syndrome.1 (Which I personally was suffered – I speak about what has helped me in THIS video.)

 

In more recent years, notably a 1999 study in the Journal of the American Medical Association,2 scientists found that night eaters consumed more than 50% of their daily calories between 8 p.m. and 6 a.m, while a control group ate only 15% of their daily calories during those hours.

 

At times it is hard to pinpoint what causes it, from my experience with clients and myself it is a combination of stress, trauma, dietary reasons, emotional attachment to food, loneliness or a a form of anxiety.

 

What to do to beat Night Time Binge Eating

I have found Cognitive Behavioral Therapy (CBT) in combination of Acceptance and Commitment Therapy (ACT) I have see good results.

 

Ditch Day Time Dieting

 

Researchers did a study to prove that food is an addictive substance. People were asked to eat their forbidden foods as part of their treatment. Research assumed that participants wouldn’t be able to stop eating. Exactly the opposite happened. Since they didn’t anticipate to be deprived, they didn’t eat to make up for the upcoming restrictions.

 

What we learn is, when we decide if we really want something to eat or not and how much we really want to eat, we naturally eat less in the long run.

 

This is how a lot of slim people stay slim. They allow themselves to eat only as much as they want to feel satisfied and comfortable. They stop when they are full. Notice that they tend to leave food on the plate and not finish it all off.

 

When I suggest this to clients, they often feel anxious and have fear they will end up eating the entire pantry till it’s empty. I had a client who said to me: “when you first said that, I thought it is all BS and won’t work. But I wanted to trust you. I am glad I did. As soon as I told myself, I can eat, if I really want it, I have noticed that I eat so much less. I don’t even want biscuits like I used to. I used to crave them every day. Now I hardly ever want them.”

 

My client experienced basically exactly what the researchers found. When she gave herself permission to eat what she wanted, she inevitably ended up eating less. Give it a try yourself!

night time binge eating

Start tuning in

 

I have shared my personal story many time and how yoga was a huge part of my recovery. It allowed me to change my focus from only my body and food to listening to my desires, to feel love and compassion with myself. When we connect with ourselves, we finally can hear what our body, heart and soul really desire and most of the time, it is not food.

Diets do not address the underlying conflicts that make you turn to food in the first place.

We don’t take a pack of biscuits and make the decision to eat the whole lot because this is

good for us. We do it for other reasons.

 

These are:

1. Distraction

2. To numb yourself against difficult feelings

3. Loneliness at night time etc.

body love yoga online

Figure out what you are really hungry for

 

A lot of people look for the right diet and nutrition plan when they can’t stop eating. They often believe if they find the right diet and stick to it by having strong will-power and by changing their mindset, they will be fine. I wish I could say this is the truth.

 

It is like, every gardener knows that if you yank up a weed, it will grow back. To get rid of the weed for good, you have to get to the root. Similarly, with weight and food issues, you must get to that proverbial root.

 

You need to look at what food represents to you. When we can’t stop eating at night time, or any time of the day, it is because you are mostly likely using food to cope with things like: stress, difficult emotions etc.

 

I suggest to write in a diary and ask yourself: What does my heart desire right now? What do I really want, if it is not food?

sabotaging eating choices

Change your routine at night time

 

Binge eating can become a habit. When we do something often enough, it becomes another routine of what we do. Therefore, we need to break the routine.

 

Integrate self-care activities. Start a new hobby, add some excitement into your life. Plan something different to create a new routine that doesn’t involve binge eating on food. Have you always wanted to do yoga maybe? Join our Body Positive online yoga community. I teach all my classes exactly in a way that helped me to recover from all my disordered eating behaviors; Body Positive, Mindful, Compassionate, Slow, Kind and Gentle.

Be your own Best Friend

 

Notice your own thoughts. That inner critic creates pain which makes you want to eat more food. Watch your thoughts coming and going.

 

Observe them in distance. Notice they are there. It is not who you are. You have been conditioned to think that way. You got used to thinking that.

If you feel out of control with binge eating at night time, download this FREE Guide and get immediate access to my tips to beat night time binge eating for good. Keep the guide by your side to figure out what triggers your binge eating and set yourself one daily intention to follow which I suggest in the guide.

 

If you feel that your night time eating is not getting better, please contact me directly to discuss further treatment options.

How to stop bing eating at night

FREE GUIDE

 

Night Time Survival Guide

 

HOW TO GET THROUGH THE NIGHT WITHOUT BINGE EATING

 

Ditch night time binges. Feel in control and live a life fueled by freedom instead of diets, weight, and food obsession. Finally step off the yo-yo diet roller coaster for good.

 

  • Beat Night Time Binge Eating with simple and yet powerful action steps

 

  • Learn to ask yourself the #1 question to prevent you from finishing that entire bag of chips.

 

  • Learn reasons for binge eating and overeating at night time.

 

  • Understand what to eat and how much to eat so that you don’t binge at night time.

 

  • Address the root cause of why you feel addicted to food to heal from inside out.

 

  • Eat flexibly without restrictions and restrictive food rules.
Yes, I want to beat Binge Eating
weight loss: sustainable and long term

Weight Loss Goals: Take the Focus Away From Diet and Food.

weight loss: sustainable and long term

Weight loss goals are a very common New Year’s resolutions followed by exercising more and eating healthy to feel and look good. It is number 1 resolution every year. If we were successful at this, why do we set the same goal every year over and over again? There are thousands of books introducing new diets, shakes, pills, nutrition plans, food replacements and strategies out there. We are not short on information and yet, 95% of dieters re-gain their weight back and more.

In fact, something seems to be not working. In fact, nothing seems to be working.

 

Could it be that the essential puzzle of weight loss is missing? Could it be that diets and the idea of it is fully flawed? Or, is the focus on weight loss the actual problem?

 

Focusing on weight loss creates pain

 

When I ask people what they associate with the idea of dieting, they say: hunger, deprivation, no social events, anger, frustration, binge eating, control, obsessive behaviour etc…

 

To me, any if these sound fun, pleasant or exciting. From psychological point of view, as humans we seek pleasure and avoid pain. So, if dieting is creating pain, isn’t it not a surprise that diets fail?

 

That’s why I have a different approach which personally allowed me to stop yo-yo dieting, binge eating, and restricting food. At the same time, I am now lighter than I was when I was always dieting. I also see similar results with clients. I believe that we need to focus on what inspires us and set goals that excites us. Imagine your goals like a magnet that pull you towards them. You don’t want to be pushing yourself to achieve your goals as this is never sustainable and will require your will-power.

 

Creating goals that excite you will give you motivation, rather than requiring will- power. Motivation does not come from willpower. Willpower breaks and falters in the warm trance of the present moment: maybe I’ll just eat that entire cake.” Motivation comes from progress, self-belief and from the feeling of excitement. Here are some ways to create weight loss goals that excite you and spark change. 

 

Ask yourself WHY you want to lose weight

 

If you don’t have a strong reason as to why you want to lose weight, it will be difficult to achieve. Your reason for losing weight may be that you’ll feel more attractive, you’ll have more energy or you’ll be more confident. Identify the why, instead of focusing on the weight loss itself. Focus on what you want to achieve. Do you want to be more happy or healthy or feel more sexy? Again, change the focus from weight loss to what you want.

 

Write it all down

 

Start off by completing this sentence: “When I lose weight, I will…” and then write it down. Your answers might be: When I lose weight, I will be confident, healthy, active, more intimate with my partner, etc. You see, what you want are those things and weight loss might be a vehicle to get there. To be honest with you, weight loss alone won’t give you any of that. It is only ONE of many more possible vehicles to achieve all of that.

 

Take the focus away from dieting and restricting

 

Take your journal out and write down the word: Confidence on top of it. Then make a list of all the things you can do to grow your confidence. Here are my examples: wear my favourite clothes, put make up on, do my hair, get better at (insert your hobby), listen to podcasts, connect with like minded people who like and love you exact the way you are, etc.

 

Exercise because it feels good and gives you energy – not just to lose weight. If your end goal is to have more energy, write down the things you’re going to do to get there. For example: getting 8 hours sleep, eating more vegetables, moving your body, de stressing and drinking water.

 

 

Do you see the difference? When we create an exciting life and work directly on what we truly desire, we start eating less for comfort or because we are bored or lonely. When we feel good, we stop using food for an emotional crutch. We heal and change from inside out.

When we stop judging other people – we stop judging ourselves

 

Try to stop constantly talking about food, how we look and how other people look. If you find yourself surrounded by people who constantly comment on these topics, whether they be positive or negative, kindly ask them not to speak about it or just change the subject. Why not start focusing on new exciting projects you are currently working on or new experiences you are planning to gain this year? There are so much more topics to talk about other than food, diet and body.

Counter condition ourselves

 

We get conditioned a lot by the media, so we need to counter condition ourselves. If you are confronted by an image on TV, in a magazine or on social media that triggers you and doesn’t making you feel good about yourself – unfollow the account or stop watching it. Follow people and accounts that make you feel good. There are plenty of social media accounts who promote all kinds of body shapes and present un-edited images. 

 

Are we connected on Instagram? Let’s meet there.

If you are done with the constant dieting, restricting and then only end up binge eating and overeating, I would like to invite you to my Food Freedom Formula program. It is a 6 weeks online program to free yourself from binge eating and emotional eating and release excessive weight in the process.

Stop binge eating and emotional eating

Free yourself from Emotional Eating and Stop Binge Eating with Food Freedom Formula.

 

6 weeks online group program

Register now

 

If are you ready to finally free yourself from food obsession and free your waistline from excessive weight –

without going on another diet and giving up eating cake –

then this program is for you!