Evolved Sport and Nutrition
  • Home/ News
  • About
    • ESN Sports Nutritionists >
      • Ben
      • Emilie
      • Stephanie B
      • Vanessa
      • Ashlen
    • Partners
  • Services/ Store
  • Media
    • Blog
    • Podcast
  • Learning Center
    • Professional Learning Center >
      • The ESN Sports Nutrition Certificate >
        • ESN Learning Center - Sports Nutrition Certificate Level 1 >
          • Module 1 - Exercise Physiology and Metabolism
          • Module 2 - Determining Energy Needs in the Athlete
          • Module 3 - Macronutrient Needs in the Athlete
          • Module 4 - Hydration and Micronutrients for the Athlete
          • Module 5 - Sports Nutrition 101
          • Module 6 - Meal Planning for the Athlete
        • ESN Learning Center Sports Nutrition Certificate ​Level 2 >
          • Module 1 - Sports Supplements 101
          • Module 2 - Sports Supplements 102
          • Module 3 - Nutritional Strategies for Competition
          • Module 4 - Weight loss and Body Composition changes for the Ahlete
          • Module 5 - Disordered Eating in Athletes
          • Module 6 - Counselling Strategies for Athletes
        • ESN Learning Center - Sports Nutrition Certificate Level 3 >
          • Module 1 - Periodization for the Athlete
          • Module 2 - Nutrition Strategies to Optimize Recovery
          • Module 3 - Sports Nutrition for Children and Young Athletes
          • Module 4 - Sports Nutrition for the Aging Athlete
          • Module 5 - Nutritional Strategies for Injury Prevention and Concussions
          • Module 6 - Nutritional Strategies for the Travelling Athlete
          • Module 7 - Tournament Nutrition Strategies
    • ESN Athletic & Healthy Lifestyle Learning Center >
      • The ESN Marathon Runners Guide >
        • Module 1 - Macronutrients for Runners
        • Module 2 - Micronutrients for Runners
        • Module 3 - Nutritional Supplements for Runners
        • Module 4 - Fueling for Different Types of Runs
        • Module 5 - Injury and Illness Prevention
        • Module 6 - Carbohydrate Loading
        • Module 7 - Race Day Nutrition
        • Module 8 - Nutrition for the Master's Runner
  • Contact

Overcoming the Binge

25/8/2016

2 Comments

 
In media, we hear about anorexia and bulimia but what about everything else in between? Disordered eating refers to a wide range of abnormal eating behaviours, many of which are shared with diagnosed eating disorders. The main thing differentiating disordered eating from an eating disorder is the lesser severity and frequency of behaviours. Skipping meals, following fad diets, calorie counting, fasting, binging and obsessing over the scale all are common behaviours.
​
Emotional eating and binge eating are brutal habits to break. Many of us will experience some sort of binging episode at a point in time even if it doesn’t develop into a full blown eating disorder. The truth is that society puts pressure on us to look a certain way or be a certain weight, and we turn to experiment with drastic dieting strategies with major restrictions. These restrictions ultimately set us up to fail and binge on the forbidden foods. The trick is breaking that cycle and building a better relationship with food.
Picture
1) CHANGE YOUR DIET MENTALITY
Following a black-and-white approach to nutrition, where certain foods are labelled off limits, is setting yourself up for binging on all those restricted foods. Many of us get caught up in counting calories and hitting macro goals our willpower gets channelled beyond its capacity. Instead, try to take a break from the counting game to set yourself up for long term success.
Simple nutrition guidelines to try:
  • Eat real, whole foods most of the time.
  • Eat when physically hungry. Learn to distinguish between your cravings or emotional hunger, thirst and true physiological hunger.
  • Eat slowly (seriously, slow down).
  • Stop eating when satisfied, not stuffed.
  • Enjoy your favourite not-so-healthy foods when you truly crave them (approximately 10-20 percent of the time).

2) KNOW THAT THERE IS NO QUICK-FIX
Know that you cannot break all emotional eating and binging in a single day. We all want that quick-fix but that isn’t the way we will ultimately be successful. If you have a bad day, don't freak out. A lot of the progress will be two steps forward, one step back, not a straight forward thing. The most important thing to remember is to stay consistent and use positive momentum to build new habits.
​
3) TRAIN TO GET STRONG, NOT SHREDDED
A common trend among binge-eating habits is workouts revolving around burning as many calories as possible. The problem? This creates negative feelings towards working out, making gym sessions more like a form of punishment. In order to break the cycle, that negative mentality must change. Stop using workouts as punishment and start making them about becoming the strongest version of yourself. Don't worry about burning calories, and instead focus on your performance and what your body is capable of.
Picture
Picture
4) Stay off the scale
Many people who battle binge eating also weigh themselves frequently. Get off the scale. That number does NOT indicate your self-worth. That number does not tell you what’s really going on with your body. It does not indicate your success because as there are so many factors that an influence that number, making it a liar of what actually is occurring. Instead focus on how your clothes fit, how you look in the mirror and the confidence you exude.

5) Learn to listen to your body
This may seem common knowledge, but most of us need to relearn how to identify physical hunger. Our body’s signals can often become muddled amidst our emotions, schedule and social life.
When you eat, try slowing it down and savouring your food. Listen to your body’s signals and identify when you’re satisfied. Make an effort to stop eating when you’re satisfied, but not overly stuffed. Eat the foods that make you feel best and cut back on those that don’t. Learn to identify physical hunger as your body is smart and can tell you exactly what it needs.












Alysha Coughler, RD, Sports Dietitian, MHSc, PTS
Sports Dietitian at Evolved Sport and Nutrition
Complete Lifestyle Management

2 Comments
https://www.australian-writings.org/ link
30/5/2020 07:26:50 am

I am suffering from anorexia and bulimia which is a big eating disorder. Because of these eating disorders, I am seeing a lot of significant challenges. It is very hard to break these eating habits.

Reply
토토사이트 link
11/8/2022 01:04:30 am

There were so many things I didn't know, but I got so many things from here that my brain became stronger

Reply



Leave a Reply.

    Categories

    All
    Fitness
    Nutrition
    Sports Nutrition
    Weight Loss
    Women's Health

    Archives

    November 2021
    December 2020
    November 2020
    October 2020
    June 2020
    December 2019
    January 2019
    July 2018
    May 2018
    April 2018
    March 2018
    February 2018
    October 2017
    September 2017
    August 2017
    July 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    June 2016
    April 2016
    March 2016
    February 2016
    January 2016
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    October 2014
    September 2014
    August 2014
    June 2014

    RSS Feed

Proudly powered by Weebly
  • Home/ News
  • About
    • ESN Sports Nutritionists >
      • Ben
      • Emilie
      • Stephanie B
      • Vanessa
      • Ashlen
    • Partners
  • Services/ Store
  • Media
    • Blog
    • Podcast
  • Learning Center
    • Professional Learning Center >
      • The ESN Sports Nutrition Certificate >
        • ESN Learning Center - Sports Nutrition Certificate Level 1 >
          • Module 1 - Exercise Physiology and Metabolism
          • Module 2 - Determining Energy Needs in the Athlete
          • Module 3 - Macronutrient Needs in the Athlete
          • Module 4 - Hydration and Micronutrients for the Athlete
          • Module 5 - Sports Nutrition 101
          • Module 6 - Meal Planning for the Athlete
        • ESN Learning Center Sports Nutrition Certificate ​Level 2 >
          • Module 1 - Sports Supplements 101
          • Module 2 - Sports Supplements 102
          • Module 3 - Nutritional Strategies for Competition
          • Module 4 - Weight loss and Body Composition changes for the Ahlete
          • Module 5 - Disordered Eating in Athletes
          • Module 6 - Counselling Strategies for Athletes
        • ESN Learning Center - Sports Nutrition Certificate Level 3 >
          • Module 1 - Periodization for the Athlete
          • Module 2 - Nutrition Strategies to Optimize Recovery
          • Module 3 - Sports Nutrition for Children and Young Athletes
          • Module 4 - Sports Nutrition for the Aging Athlete
          • Module 5 - Nutritional Strategies for Injury Prevention and Concussions
          • Module 6 - Nutritional Strategies for the Travelling Athlete
          • Module 7 - Tournament Nutrition Strategies
    • ESN Athletic & Healthy Lifestyle Learning Center >
      • The ESN Marathon Runners Guide >
        • Module 1 - Macronutrients for Runners
        • Module 2 - Micronutrients for Runners
        • Module 3 - Nutritional Supplements for Runners
        • Module 4 - Fueling for Different Types of Runs
        • Module 5 - Injury and Illness Prevention
        • Module 6 - Carbohydrate Loading
        • Module 7 - Race Day Nutrition
        • Module 8 - Nutrition for the Master's Runner
  • Contact