Ah ha, the final piece to my jigsaw puzzle! Stop cutting out food groups, eat in moderation, allow yourself a bit of what you fancy
“So let me get this right, I am allowed to eat a chocolate bar?”
“I am allowed to have pasta.?”
“Are you lying to me??”
You can lose weight and eat the things you would usually binge on in moderation. You can eat all the food groups if you want to lose weight.
The most crucial factor to consider when trying to lose weight is the total amount of CALORIES we consume, the calories we consume over time will dictate our weight. Eat too many and move too little you’ll gain weight, eat enough and move a bit more you’ll maintain, eat less than you need and move a little more often than normal you’ll lose. Calories in VS Calories out is the formula, and there are no food groups that need to be excluded from that equation.
Something equally as important here is teaching yourself how and when to stop. Some foods, in particular, may be what we call “trigger foods” such as chocolate, ice-cream, crisps, very yummy and very more’ish. Because of your past dieting history when you eat this particular food you might feel like you want to eat more because it’s so god damn tasty, or perhaps just by eating it you are reminded of all of the times you gorged on it, and this thought motivates you to want to do the same. Well, my advice here is to teach yourself to know when you have had enough.
If not, you’ve got work to do, and the only way around this is to keep practicing and become mindful of how you feel at that moment.
“I can stop here I’ve hit the spot.”
“If I have any more, I will start to feel a bit sick.”
“If I keep eating, I am eating just for the sake of it.”
It is surprising how little of something you might actually “need” at the time. Practice and don’t ever expect to be perfect either, there will always be something that tastes SO damn good you want it all, perfection isn’t the goal, practice and making gradual progress is.
At the top of the blog I said I don’t binge unless I choose to and by that I mean this…
There will always be occasions that you want to eat more of something tasty. Giving yourself permission to “binge” because you are really enjoying something is VERY different to bingeing to mask, distract or restrict. The main difference is giving yourself a choice and permission! When you do something because you chose to you own the action. When you do something mindlessly you don’t own the action and that’s where the self-sabotage is born! Some weeks we’ll have a take-away and I will give myself permission to eat more than what I normally would, sometimes I eat a bit too much pudding because I like it however, I don’t bully myself! I know it doesn’t happen every day and I know I can still have pudding tomorrow.