Tag Archive for: overeating

How to Tackle Nighttime Overeating and Binge Eating

Do you find yourself coming home from work after a long day and immediately heading to the fridge? Does it feel like this eating is “out of control”?

There are many reasons why you may be overeating or binge eating at night when you are not physically hungry.

  1. You’re not eating enough during the da,y leading to feelings of ravenous hunger at night.
  2. You are eating for reasons other than biological hunger, such as emotional hunger, boredom, loneliness, sadness, etc.
  3. You ignore the signs of hunger throughout the day.
  4. You are using food as a way to unwind or relax at night due to a hard day or general life stressors.
  5. Eating at night is a habit or a part of your routine (that you just can’t break)

Once you’ve identified when and why you may overeat and binge eat at night—how do you confront this issue?

Here are four ways to end the struggle with nighttime eating:

(1) Eat consistently throughout the day.

Eating meals throughout the day ensures sustained energy, limits glucose spikes and crashes and can be just what you need to stop overeating and bingeing at night.

 

Ensure your meals have a balanced amount of macronutrients—carbohydrates, protein and fat.

 

If you are a chronic dieter, it’s quite possible that you aren’t including this very important nutrient with your meals – carbohydrates! Part of embracing Intuitive Eating is recognizing that all food groups are nutrients fit! Carbs are the preferred fuel source for your body. Add carbs back to your meals throughout the day, and you may just see those nighttime binges disappear.

 

(2) Power up with snacks.

Overeating at night is more than likely due to a lack of sustained fuel throughout the day. Having large gaps between meals with no food can leave you feeling ravenous by the time your next meal comes around.

 

If you have a good rule that states “no eating in between meals”, it’s time to toss that rule to the curb. Adding in a snack, either between breakfast and lunch, or between lunch and dinner could prevent those serious hunger pangs that leads to overeating, both at dinner and late at night.

 

Here are some snack suggestions:

  • Cheese, fruit, and crackers
  • Yogurt and granola
  • A handful of trail mix
  • An apple or banana with almond butter

 

(3) Listen to your hunger cues.

Ignoring hunger cues will more than likely lead to overeating. Choosing to listen to the signals of your body will allow you to give your body what it needs. This in turn will help you build back trust with your body.

 

This feeling of trust is important to develop since dieting has stripped you of trust. If you’re holding onto a limiting belief around hunger and fullness, then work on reframing these beliefs into more empowering true beliefs.

 

For example, if you think “I can’t trust my hunger and fullness signals”, flip it around and start to tell yourself “I CAN eat when hungry and stop when full.”

 

(4) Check in on old dieter habits.

Do you find yourself defaulting to old dieting habits? Do you:

  • Only include certain foods in your meals
  • Deny yourself certain foods because they’re “bad”
  • Skip meals
  • Hold onto food rules (ex: no snacking during the day)
  • Ignore your hunger cues

 

These habits are deep rooted in your diet mentality—check in with yourself to identify if these habits may be surfacing. The only solution is to grant yourself unconditional permission to eat and allow yourself foods that satisfy you.

 

Still stuck in the spell of diets? Pop your name and email in the boxes below and start your journey towards breaking the spell of diets and developing TRUST!

 

What is Binge Eating Disorder and How is it Treated?

According to the National Eating Disorder Association (NEDA), Binge eating disorder (BED) is a severe, life-threatening, and treatable eating disorder characterized by:

  • Recurrent episodes of eating large quantities of food in a short period, while also feeling a loss of control during the binge.
  • Experiencing shame, distress, or guilt after a binge.
  • Not using unhealthy compensatory measures (e.g., purging) to counter the binge eating (if someone binges and purges, that is bulimia).

Why Does BED Develop and Who is at Risk?

While there is not one specific cause for BED, there are a few risk factors that make some people more susceptible:

  • Chronic Dieting: Binge Eating Disorder is one of the many negative consequences of restrictive dieting. The younger someone starts “dieting,” the higher their chance of developing BED. Restricting calories (aka dieting), can trigger a binge, especially in those who have symptoms of depression. (If you need help to stop dieting, scroll to the bottom of this page and join the Break the Spell of Diets in 3 Days online experience – for free!)

 

  • Negative Body Image: Feelings of negative self-worth can increase the risk for a binge, which is often triggered by stress, feelings of sadness, or emotional distress.

 

  • Family History: There is a genetic link between family history and all eating disorders.

 

  • BED is more common in women: In the US, 3.6% of women experience BED at some point in their lives, compared to 2.0% of men.

 

  • Emotional Trauma: Abuse, death, family separation, bullying, or other stressful life events can increase risk factors for BED.

While BED can develop at any age, it most commonly begins in late teens and early ’20s. With an increased focus on diet trends and picture-perfect social media profiles, teens are more susceptible to using food as a coping mechanism to manage emotions. The sooner one receives support, the sooner they will be on the road to recovery.

Health Risks of Binge Eating Disorder

Binge eating can be related to a variety of physical, emotional, and social issues. Chronic health conditions, such as heart disease, diabetes, and high blood pressure, are strongly linked to being overweight and obese. BED can also impact one’s mental and emotional health, resulting in higher rates of insomnia, anxiety, depression, and other mental health issues. Finally, BED can interfere with social relationships and engagements.

Signs and Symptoms of BED

  • Going through large amounts of food in short periods of time
  • Stashes of empty wrappers and containers
  • Appears or feels uncomfortable eating around others
  • Avoidance of eating in public or with others
  • Hoards food in odd places
  • Carves out time in the schedule for a binge session
  • Withdraws from usual friends and activities
  • Always appears to be on a diet and has an extreme interest with body weight and shape
  • Feelings of shame, embarrassment, depression, or guilt after overeating
  • Never feeling satisfied, no matter how much food is consumed
  • Extreme fluctuations in weight, both up and down
  • Stomach cramps or other non-specific gastrointestinal complaints

Treatment

Treatment for Binge Eating Disorder is a multidimensional approach with a treatment team that includes a physician, registered dietitian, and therapist trained in BED.

If you are suffering with BED, or you know someone who is, please reach out for support. Recovery is possible.

 

Article sourced from my newsletter, Radiant Health.

 

 

5 Ways to Overcome Overeating During the Holidays

It’s no secret that it’s easy to overindulge during the holiday season. Between the abundance of food offered and available along with a packed social calendar filled with parties and festivities, it can be easy to overeat. However, if you don’t stay mindful, it can develop into an unhealthy habit that results in weight gain and an increased risk of diseases such as heart disease and diabetes.

Oftentimes, the holiday season can bring on difficult emotions which leads you to eating emotionally. Breaking the cycle of emotional eating and overeating can be challenging, but I know you can do it.

Here are 5 Tips to Overcome Overeating During the Holidays

  1. Practice Self Care. Rest, exercise, and stress management are essential components of a healthy life, and when ignored, it’s easy to turn to foods high in sugar and fat as a way to manage your energy and emotions. The fact is, stress increases cortisol, a hormone that increases appetite levels. Therefore, being stressed can lead to increased hunger, overeating, and, ultimately, weight gain. By making a conscious effort to practice self-care by reducing stress, you can help prevent overeating.

Holiday Tip: Maintain a regular sleep and exercise schedule and find a buddy to keep you accountable during this busy season. Manage stress by listening to music, gardening, practicing yoga, meditation, exercise, and breathing techniques.

  1. Minimize Distractions. From scrolling through your Facebook feed during lunch or eating popcorn while watching your favorite TV show, being distracted during mealtime can cause you to overeat. Distracted eating can also cause you to eat more food later in the day because you do not realize or remember what you consumed at the prior meal.

Holiday Tip: Make an intention to unplug from phones, computers, and other reading materials (aka magazines), so you can tune into your body and the food you are eating.

  1. Understand Your Triggers. Empower yourself for success by understanding what foods or situations might increase your risk to overeat or binge. Simply understanding your struggles can help prevent or at least reduce the frequency of overeating episodes.

Holiday Tip: Remove temptation from your fridge, pantry, or office stash. Share your goals with someone close to you and make a conscious effort not to bring leftover foods home that are tempting.

  1. Use a food and mood diary to help identify patterns and triggers around overeating. Record what you ate, who you were with, how you felt before you ate, how you felt during the meal, and how you felt after. Over time you can reflect and see what food or situations might trigger a binge episode.

Holiday Tip: Practice identifying the emotion before eating your feelings. Were you hungry? Anxious? Angry? Lonely? Tired? Bored? Embarrassed? While it can be uncomfortable to sit through and feel your feelings, it can also be powerful to realize the emotions will pass. Food is only a temporary fix to your feelings.

  1. Eat on a Regular Schedule. Avoid the temptation to save up your calories by not eating all day so you can indulge in dinner or party foods. Waiting to eat until you are starving only leads to overeating! Eating well-balanced meals and snacks regularly help stabilize blood sugars and hunger levels, ultimately empowering you to not overeat later in the day.

Holiday Tip: Aim to fuel and nourish your body regularly by incorporating plant-based fats, lean protein, and high fiber foods at meals and snacks.

If you struggle with overeating, the holiday season can be particularly challenging. While the tips listed above are an excellent place to start, they are just the beginning.

Contact me to schedule a consultation, and we can work on specific strategies for you, empowering you for a healthy and happy holiday and beyond!

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Food Deprivation Leads to Rebound Eating

Overindulging in a food item that you restrict is common if you are a chronic dieter. It actually makes a ton of sense that you’d have intense cravings for a food you won’t allow yourself to have.

 

When you restrict a food(s) that you really want to eat, at some point the deprivation becomes so great that the backlash is what we call rebound eating.

 

Rebound Eating in Action

You start your diet on Monday and promise yourself you will not eat any chocolate. After all, you’ve been enjoying chocolate almost nightly and find it difficult to stop at just a few squares.

 

Your friend from out of town comes to visit and brings you a box of chocolates. You thank her and think to yourself “I’m not going to eat this; I’m being really good on my diet”. So, you put the box of chocolates away in the cabinet, high up on a shelf.

 

The next day, your partner spots the chocolate, opens the box and enjoys a piece. He puts the box away, but now you know it’s open. You are feeling a little anxious, you want a piece but at the same time you don’t want because you’ve been “so good”.

 

As it turns out, because you’ve been “so good”, you decide you deserve to have a piece of chocolate, almost like a reward for being good on your diet. You take the box down, open it up and pop one into your mouth.

 

You realize you didn’t really taste it; you ate it too quickly. You decide “I’ll just have one more”.

 

And then, the inner critic voice starts to show up. “Oh darn, I blew it. Why can’t I just keep to my diet. I’m just going to finish what’s there, there are only 4 left, and then I promise I won’t have chocolate again! My diet starts tomorrow!!”

 

Once you finish the chocolate, you plop down on the couch and feel miserable. You feel so guilty for eating the chocolate, so disappointed in yourself and decide as a punishment, you will skip dinner. The only problem is, you then find yourself bingeing into the evening.

 

The above example is one way the backlash can happen when you deprive yourself of a food you love.

 

It’s important to know that eating doesn’t have to be this difficult. Learning to eat to honor your body and your health while enjoying all foods (including chocolate) is part of being an intuitive eater.

 

It’s time to make peace with food.

 

Are you ready?

 

Click here to schedule a time to chat about how you can change your relationship with food.

 

Food Overwhelm (and 3 Strategies to Deal with It)

It’s holiday week. Whether you celebrated Easter this past weekend, or you are still celebrating Passover this week, holiday eating can sometimes pose a problem for those working on giving up dieting to embrace intuitive eating.

 

The goal is to have a more peaceful relationship with food, and to learn to trust that your body knows just what it needs and wants.

 

Yet, with the abundance of foods over the holidays, peace with food might be far from what you are experiencing.

 

Let’s look at 3 obstacles that might come up for you. And, of course, strategies to overcome!

 

1) Food Overwhelm: There is no lack for food, no matter the holiday. But with Passover celebrated for 8 days, I hear from many of my clients that they don’t leave the kitchen. They are forever cooking and serving, and it seems like the family is more hungry than usual during this holiday. The meals have 5 courses to them, and there is no “white space” on the table.

 

Strategy: Review your menus and decide if you really need 5 courses. Most likely you don’t. Most people are satisfied after the second course but continue to eat because more food is served.

 

I did just this this last holiday weekend, and by the end of the meal, my family felt comfortable, satiated and happy. They were able to experience pleasure in the meal because they didn’t walk away from the table overfull.

 

2) Once a Year Favorites: When a certain holiday only comes around once per year, it can pose an inner conflict for you when it comes to foods. With the annual holiday, comes special foods that you usually only eat during this time. The thought of “I can only eat this now, and then I have to wait a full year to eat it again” can instill a mindset of “I better get it all in now.” The future deprivation causes overeating.

 

Strategy: Consider whether these special holiday foods that only come around once per year really have to only be eaten once per year, on this holiday. For example, one of my kids favorite foods during Passover is Cottage Cheese Pancakes. They look forward to it every year and they make sure that it’ll be on my Passover menu at some point throughout the 8 days. I realized one day, “why do I only make these cottage cheese pancakes on Passover? I can surely make them all year round.” And that’s what I did. Don’t get me wrong, they are still something my kids look forward to on Passover, but they don’t have to go overboard on them since they know they can eat them any time of the year.

 

However, I do realize that there are traditional holiday foods that only show up once a year. In this case, the best thing to do is to acknowledge the fact that you will only get to eat this now, but also realize that if you eat slowly and savor every bite, you will no doubt have more pleasure in this special food than if you eat it quickly without really tasting it (which is what happens when you try to get it all in now!)

 

3) Pushy Family Members: We all have them! Those family members that push you to eat more food even after you’ve said you’re full. Or, family members who give you looks when you take more food on your plate (you know, those judge-y people) . This can be very challenging, especially if mixed messages are flying around such as “eat more”, and “the diet starts tomorrow”.

 

Strategy: Do not feel obligated to eat after you’ve decided you are comfortably full. Tell your host that you enjoyed the meal but just cannot eat another bite. For those that appear to judge you when you take food, stand up for yourself and ask them to keep their eyes in their own plate (you can say this more diplomatically if you’d like, but I’ve said it just like this and man, did it shut them up!).

 

As for the endless diet talk, excuse yourself to go to the restroom and remind yourself that you have given up dieting. Have compassion for those folks who are still swimming in diet culture and give yourself a hug that you are staying true to yourself. Then go back to the table and change the topic (“what movie have you seen lately”, works great!).

 

As you continue on your intuitive eating journey, you will see that these obstacles aren’t obstacles any longer. These are opportunities for learning and growth. You’ve got this!

 

Need help on your intuitive eating journey? Just head on over to www.TalkWithBonnie.com and schedule a chat with me.

 

How to Advocate for Yourself at the Doctor’s Office

My client walked into my office. We’ll call him Bob. I had not seen Bob for 2 weeks because I was on vacation. Bob has recently decided to quit dieting. Yes, after 50+ years of trying every diet known to man AND undergoing bariatric surgery (of which he gained back most of the weight he lost) he decided he needed to finally address the true underlying reasons why he was overeating.

 

Emotions.

 

Namely sadness and loneliness with a dose of frustration thrown in there.

 

But Bob knew that no matter how much his doctor told him he had to lose weight because he has diabetes and other chronic conditions, the diets just did not work. He was able to follow the diet for a short time and then an emotion would hit, and he would numb out with food. The diet was over.

 

Is this a familiar story to you?

 

On this night when I saw Bob in my office he had only been working with me on intuitive eating for about 2 months. But he was doing a great job at rejecting the diet mentality. So I was surprised that this night when he walked in, I can tell by the way he was speaking that he was slipping back into diet mentality.

 

I asked him what was going on. He shared with me that he was having terrible back pain and all the doctors he’d been to over the last 2 weeks while I was on vacation told him to lose weight to heal the back pain. He was seriously considering starting a diet, although I pointed out to him that he was already restricting (a.k.a dieting) which I could tell based on what he was sharing with me.

 

He looked me straight in the eye and he said “you’re right. I didn’t realize my actions were actually dieting”. Yet, he was still so shook up by the doctors prescribing weight loss to him AGAIN, that he was desperate.

 

Bob is a physical therapist and I asked him how he would treat one of his patients who complained of back pain. He laid out a physical therapy protocol. I then asked him “Bob, wouldn’t this protocol be appropriate for you?” And he said yes.

 

And then he realized what’s really going on!

 

He was embarrassed by his doctors, ashamed that he had gained weight again, that he was forced to get on the scale and that his doctor’s only treatment prescription was weight loss when there were a slew of other treatment options they could have suggested.

 

Unfortunately, this is not uncommon.

 

One of the biggest fears I hear from clients about going to a doctor’s appointment is hearing the words:

 

“Get on the scale”!

 

And then the chills, the heart racing, the stomach sinking…and the words that follow:

 

“Lose weight and your blood pressure and blood sugar will come down”.

 

Well, dear doctor, you’ve said this a thousand times before and where has it gotten your patient?

 

I’ll tell you! A lifetime pass on the diet roller coaster ride.

 

What to Tell Your Doctor

  1. It’s time to take a stand. To let your doctor know that you will not be fat shamed.
  2. That you will no longer take “lose weight” as a solution to your current health issue.
  3. That you will not let your health evaluation be determined by a number on the scale.
  4. That you want to know what treatment options he gives his patients who are in smaller bodies – that’s the treatment options you want to discuss.

 

Listen, I realize it’s not always easy to advocate for yourself. I get that. But you know by now that weight loss and dieting is not the answer you are looking for.

 

I want to help you get off this vicious cycle of yo-yo dieting so you can learn to focus on habits and behaviors, not weight loss.

 

Please join me for a free webinar:

 

“THE 5 STEPS TO BREAK FREE OF DIETING”

So You Can Make Peace with Food, Enjoy Guilt-Free Eating and Get The Body You Love

 

======> Reserve your virtual seat here

 

You will discover…

  • The 3 essential ingredients you need to never diet again.
  • Why diet and food restriction are not the answer to long lasting weight loss.
  • The #1 reason why changing what you eat is keeping you spinning your wheels.
  • My 5 step system to finally achieve the body you love (that you can start using right away).

 

You will walk away from this training with the knowledge you need to get started so you never have to be afraid of the doctor’s scale again!

 

Click here to register now!

 

Bob called me the next day. He called to thank me for caring about his health and wellbeing. And for guiding him on how to advocate for himself at the doctor’s office. He reported to me that his back pain was hardly noticeable that morning. That’s the power of CARING SUPPORT!

 

Hope to see you on the Webinar. Join us here!

 

How to Slow Down the Pace of Eating

timerIn today’s fast paced society it’s only natural that we rush around trying to get everything done before the day is over. You rush to work, school, and everywhere else you have to go. While moving fast may be a necessity for you, eating fast can be detrimental to your health and body.

 

Did you know that eating your meals quickly can actually lead to overeating and weight gain?

 

Think back to your last meal… did you inhale it or take the time to enjoy every bite?  How long do you think it took you to finish your meal? If it’s less than 20 minutes then keep reading.

 

Don’t worry you’re not alone, most people devour their meals in about 5 minutes. They put a forkful of food in their mouths and before they even swallow, the next forkful is ready to go. Do you do this too?

 

When you do this you’re not savoring your meal and you’re not being mindful as you eat. Slowing down as you eat will allow you to really taste every bite and get the most satisfaction out of the meal as possible.

 

Eating quickly also prevents you from eating until you are comfortably satisfied because you don’t pay attention to your inner fullness signals, instead you eat until the food is gone. It takes the brain 20 minutes to realize that your stomach is full. If you eat fast you can completely miss that fullness cue and you can overeat. It can even cause bloating, gas and heartburn.

 

In a Japanese study of over 3,000 people, both male and female, those who ate quickly until they were completely full were three times more likely to be overweight than those who ate slower.

 

Slow down your eating by:

  • Setting an allotted 30 minutes to sit down and have a good meal
  • Putting your fork and knife down between bites
  • Chewing slowly
  • Using your non-dominant hand to hold the fork
  • Eating with someone else
  • Eat without distractions (meaning no T.V. or Phone)

 

Challenge yourself

Set the timer on your phone and see how long it normally takes you to finish a meal. It might be 5 minutes and you might think that stretching it out to 20 is impossible. It’s not! Continue to use the tips above every time you sit to eat to help lengthen your meal minute by minute. Before long, you will be eating slower and using your inner fullness signals to guide you when to stop. And, you’ll enjoy your meal a whole lot better.

 

Comment below and let me know how this goes for you!

 

Chocolate Doesn’t Solve Your Problems

Overwt woman contemplating chocLife is hard sometimes, wouldn’t you say? Things can be going along wonderfully and then all of a sudden BAM, you get hit in the face with a situation that you are not quite ready for. What I’ve learned in my life is firstly that this is just a part of life. We become better people when we go through tough situations and we learn from them. And, secondly, I’ve learned that food (and for most people…chocolate) does not make the problem go away.

 

Now, I know you are reading this and perhaps you are saying “you are wrong Bonnie, chocolate makes it all better”.

 

And, to that I say, it makes it all better for the moment you are in your empty body, stuffing the chocolate in your mouth, pushing your feelings down deeper and deeper. But now, the chocolate is gone and what are you left with?

 

THE PAIN! The pain of still dealing with the difficult feelings you had originally, AND the pain of the GUILT of bingeing on chocolate and the PHYSICAL PAIN of eating too much of it.

 

So, what are you to do when you just don’t want to deal with the situation that has presented to you in your life?

 

You SUCK IT UP AND DEAL WITH IT!

 

WITHOUT. THE. CHOCOLATE.

 

Yes, I know that sounds harsh, and I don’t mean to be harsh. But it’s just a part of life. You are here on my blog reading my articles, following my work because you want help. You want and need someone to say to you “let’s learn how to deal with your emotions and difficult situations in life without using food. Because food is not the answer.”

 

Here are 2 steps for you to take immediately so you can learn how to turn away from the chocolate when feeling down:

 

Step 1: Make a list of the situations and/or emotions that cause you to turn to chocolate (or any food for that matter).

 

Step 2: Click on this link to request to speak to me so I can help you craft a plan to overcome emotional eating.

 

I look forward to speaking with you soon!

 

 

 

 

 

The Negative Effect of T.V. on Eating Pleasure

TV watching - LaurenThis past Sunday was a busy day. I’m sure you have busy days too. But what I experienced Sunday really brought what I teach my clients to life.

 

My day started off cleaning out our storeroom. I’ve been after my husband for a long time to do this, so I was so glad we began this adventure. We then had some errands to do, and eventually we dropped my daughter off at her friend’s house for a birthday party.

 

The party was for 2 hours and it was a distance from our home. We wanted to hang out in the area and just go back and pick her up at the end of the party. We found a nice park to walk around and it was beautiful.

 

We decided to find a place to eat dinner, as it would be too late to eat when we got home. So, we went into a local restaurant, seemed nice enough. I ordered food at the counter, my husband went to find a table. When I brought the food over, I noticed that our table was right under a television hanging on the wall. I looked around and realized my husband chose this table because it was the only table available.

 

As I began to eat my chopped salad filled with artichokes, hearts of palm, egg whites, sun dried tomatoes and mandarin oranges, I was feeling very out of touch with my eating experience. I quickly realized that the T.V. blasting above my head was taking away from the pleasure in my meal. I was frustrated and wondered why on earth this restaurant needs to have a T.V. on in the dining area. Yes, it’s casual dining, but really? Doesn’t the restaurant owner know anything about mindful eating?

 

Apparently not.

 

I concentrated on my inner satiety signals, wanting to be sure I didn’t miss comfortable satiety. I took a few more bites and told my husband I was finished. I packed up the rest to take home.

 

As we were driving home, I thought about this experience. I was looking forward to this delicious salad, but the distraction and noise from the T.V. took away from my pleasurable experience. What a shame. Had I not been aware of this, I would have probably gone home and looked for food, anything to achieve satisfaction.

 

A lesson learned. I won’t be going back to that eating establishment any time soon.

 

Your turn to take action: Have you had a similar eating experience? Please share below.

 

 

 

Powerful Strategies to Conquer Overeating

I recently started a series called Powerful Strategies to Conquer Overeating on The Diet Free Zone Show™ on my YouTube channel.

In case you don’t subscribe to my channel (although you should…here’s the link to subscribe for free https://www.youtube.com/channel/UC_vbh0Zqy6Y2TSQCbHQwziA ) I wanted to share the first 3 strategies with you here.

 

Click on the images below to watch the videos, then come back and comment below.

 

Stay tuned for the next 3 strategies in the coming weeks.

 

Strategy #1: Be patient!

Powerful strategy 1

 

 

 

 

 

 

Strategy #2: Talk to yourself!

Powerful strategy 2

 

 

 

 

 

 

Strategy #3: Make new friends!

Powerful strategy 3