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Breaking the unhealthy habit of binge eating

When discussing eating habits, especially within the fitness population, the subject is often a very touchy one. I followed all the old school dogma of eating clean and very frequently often 6-8 meals per day. I was obsessed with every minute detail about eating healthy but I was completely missing the forest for the trees. After months of following strict, rigorous diet guidelines, I would go on week-long binges only to feel like a complete failure afterward.

Needless to say, I was tired of the everlasting cycle, so I sought answers. I found my cure in the form of Intermittent Fasting IF. Nowadays, I am not too concerned with my food choices as long as they fit in with my current training and aesthetic goals.

I basically eat when hungry while focusing on fresh, whole foods along with some junk throughout the week. False Hunger Cues As creatures of habit, we often get used to a certain schedule, especially regarding our dietary habits. Now these habits can be deemed good or bad depending on your perception, beliefs, and goals. For the readers in America and those outside of America who know how fat we areI think we can all agree that the western diet is pretty crappy in terms of food selection and caloric density when compared to a diet full of fresh, unprocessed food.

Their intake is normally high er calorie foods and they often eat as a result of false hunger cues: This is a HUGE problem and we need to fix it. If you want to know what hunger feels like, I encourage you to go on a 24-hour fast. You might feel starved even though in the real sense of the word, this is hardly the case.

Hunger pangs are largely controlled by hormones in the body ghrelin, letpin and others. So when one is used to eating multiple times during the day and are on a constant sugar rush, hunger pangs will be at an all time high.

This is a good thing, however. In order to change our bad eating habits, we must relearn what hunger feels like.

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Make Yourself Feel Full Being full possesses a plethora of meanings to many people. They will stop eating, even if their plate has remains of food energy to be consumed.

Thank goodness for refrigeration. Consequently, by this time, I need a couch to pass out on to cope with my bloated and miserable self. We need to find a happy medium.

So our food choices may be slightly different or higher in kcal energy than someone who is not very active.

The principles still apply though. But what are the principles? I stick with whole foods and I eat only 2-4 meals per day depending on my training. Here are a few ideas to keep in mind when satiety is your sole focus.

Break Bad Eating Habits With Intermittent Fasting

Eat protein at every meal. Eat lots of fibrous veggies. They are very low in calories and provide a lot of bulk for your diet, not to mention all the vitamins, minerals and fiber they possess. Fat is satiating but also very easy to overeat on. I recommend nut butters, cooking lightly with butter and consuming semi-fatty cuts of red meat.

Instead of processed carbohydrates, focus on fruit. The water and fiber content of fruit will leave you feeling full much longer than some cereal or bread. There is no rush.

  • Fasting does not present you with a wondrous cure to eat whatever you want and magically attain the body of your dreams;
  • Remember to eat slow enough to allow the full signal to reach your brain in a timely manner instead of stuffing yourself silly, only to feel miserable and regretful shortly after breaking your fast;
  • Eat protein at every meal;
  • Eat protein at every meal.

There are multiple ways to go about fasting so feel free to choose the one that will fit your schedule and temperance. First, we have the up to 24 hour fast in which you eat nothing and drink only water, tea, coffee, etc.

You stop feeding at one meal and then eat nothing all the way up until that same time again the following day.

This approach is best practiced only 1-2 times per week.

  1. According to a study in the New England Journal of Medicine, if we cut that much out of our daily diets, we'd lower our risk of heart disease by up to 9 percent.
  2. Needless to say, I was tired of the everlasting cycle, so I sought answers. The 2008 Physical Activity Guidelines for Americans recommends adults get at least 150 minutes of moderate-intensity physical activity, such as brisk walking, each week, plus 2 or more days of muscle-strengthening activity or 75 minutes of vigorous activity e.
  3. I followed all the old school dogma of eating clean and very frequently often 6-8 meals per day. But studies suggest that feeling deprived—even if you are consuming plenty of calories—can trigger overeating.

Always allow 2-3 days of feeding in between your fasts. Or you have another option made popular by Martin Berkhan. This method consists of a 16 hour fast every single day. This is my preferred method of fasting as it fits well with my training and academic schedule.

After The Fast Feeding Time Now if you want to drastically change your eating habits, you must learn some self control. You will definitely feel hungry and may have a headache or what not because you are simply not used to going this long without food.

Some self-discipline will come in handy at this point. Remember to focus on whole, natural foods as they tend to fill you up faster than processed, sugary junk. Remember to eat slow enough to allow the full signal to reach your brain in a timely manner instead of stuffing yourself silly, only to feel miserable and regretful shortly after breaking your fast. There is no excuse to go on an all-out binge here.

10 Unhealthy Habits You Need to Break Now

You will want to keep track of your calories just like you would on any other diet. Fasting does not present you with a wondrous cure to eat whatever you want and magically attain the body of your dreams.

Self-control needs to be a focal point here. Nothing has to be set in stone.

It will only take a few weeks of IFing to relearn hunger cues and to get oneself back on track. Once you regain a firm grip on eating out of necessity as opposed to other reasons, you can resume your normal schedule and eat when you feel hungry, not when someone brings in a pizza or when you hear the donut commercial on your way to work.

Find out what the "IF Life" is all about and learn why your fears about not eating all day may actually be keeping you from getting the results you are after. Mike's programs are based on years of research, experience and getting people results. Mike created "The IF Life" in 2008 as a place to help people break free from complicated solutions. Mike is also the author of the 2 Meal Solution.