Ep. #454: How to Stop Binge Eating (Even If You Love Food)

Sep 2, 2019

The podcast dives into the surprising link between weekends and weight gain, shedding light on common binge eating habits. It explores the psychology behind cravings and the dangers of restrictive dieting. Listeners learn practical strategies to combat binge eating while still enjoying their favorite foods. Key insights include the significance of energy balance and mindful eating. Ultimately, it's about improving one's relationship with food to achieve lasting weight management.

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INSIGHT

Weight Gain From Cycles Not Consistency

Weight gain usually happens from cycles of bingeing then under-eating rather than consistent overeating.
Weekend binging followed by weekday compensations causes fat accumulation over time.

ANECDOTE

Mike's Large Dinner Binge Example

Mike Matthews shared his experience eating large high-calorie dinners but staying lean by balancing total daily calories.
He saved calories earlier in the day and burned around 3,000 calories daily to maintain neutral energy balance.

ADVICE

Prevent Binging With Flexible Dieting

Avoid restrictive dieting that excludes foods you like to prevent binge urges.
Regulate amounts of diverse foods you enjoy to reduce binge eating with less willpower.

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Pop quiz: which days of the week are most fattening?

Yes, you heard the question correctly. Which days of the week are most associated with weight gain?

Don’t overthink it. Listen to your gut here (it should know!).

If you go with your intuition, your answer is probably “the weekends.” And you’d be right.

Research shows that most people maintain a steady weight throughout the week and gain weight on the weekends.

How does that work, you ask?

Well, what happens to the diets of most people that have trouble with their weight come Friday night? I’ll tell you what happens: mayhem.

The problem with this all-too-common ritual of weekly binge eating is the sheer amount of body fat you can gain in just a few days of overeating. Depending on your genetics and activity level, a couple moderate bouts of bingeing can easily “undo” the fat loss of a whole week of proper dieting.

I’ve worked with thousands of people and, hands down, the biggest mistake made by those baffled by their inability to lose weight is binge eating.

The bottom line is nothing will stop your fat loss dead in its tracks faster than binge eating, and especially bingeing on fatty foods and alcohol (a perfect storm for gaining body fat).

If you want to not only get lean but stay lean, you simply can’t afford to struggle with binge eating. Sure, you can eat foods you love and generally enjoy your diet, but you can’t regularly live out your bacchanalian fantasies and have a physique of the gods.

In this podcast, we’re going to talk a bit about why some people struggle with binge eating and a handful of simple, practical strategies you can employ to prevent and beat the urges.

5:27 - Why do we binge eat?

8:22 - Why do we gain weight from binge eating?

12:49 - How can we enjoy the foods we like without getting fat?

22:49 - How do you stop binge eating?

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