Good morning!☀️ I am often asked how to stop binging?
Maybe not in 1 day but you can do it.
Firstly you need to realize that our basic eating habits exist on the level of basic instincts and are dictated by years of our upbringing.
Those whose mothers chewed on a salad leaf and went camping are relatively protected from this. Those who had a grandmother with pancakes - no.
Why is there a concept of children of alcoholics, but there is no concept of children of bingers? Unconscious eating is worse than alcohol and drugs because those addictions are not our vital necessity. An alcoholic will undergo treatment, stop drinking and the problem will not be acute. We need food every day. But in moderation. It's like an alcoholic learning to drink in moderation. Tonn of bull, right?
To make matters worse, we were convinced in our childhood that alcohol is bad but you need to eat a lot to be healthy.
Therefore, the main task is to change the subconscious attitude to food.
To start, just accept 3 facts:
1. You will not die if you don’t eat once or stay hungry for an hour. Stop feeling sorry for yourself.
2. You most likely confuse thirst and hunger. Start drinking at least 50 oz of watet per day and feel thirst.
3. If you are an emotional eater who unconsciously or consciously gobbles up everything that is handy, then the problem is psychological and it must be solved with a psychologist. This is not a big deal and often the cause is a slow depression.
Advices on how to solve this will come in the following post 😉
So we've gathered our strength and decided to get in shape for sure this time. Working hard and working smart is not the same thing, right?
Before you go starving yourself and sweating at gyms, read my tips on how to do less and get more.
⚜️ If we do not binge at night and sleep well, we wake up in the state of lipolysis - it's when your clean body is actively burning fat. Allow yourself to be in this state longer and amplify it even more.
Start the morning with a vacuum exercise. Drink a glass of water and do not eat until you really get hungry.
Take the supplements that have to be taken on an empty stomach.
⚜️ Do some exercises before breakfast. 5-10 minutes on the abs, plank, push-ups, even dancing in the shower. If you have a dog, take it for an active walk.
Use the outdoor park facilities for basic exercises.
⚜️ Use your willpower to ignore everything that your grams said about the benefits of having a big breakfast with a pot of oatmeal, bacon and other 'delicious' things.
The secret is that the more protein you eat, the longer you will not want to eat. Therefore your friends are - eggs, broccoli, avocado, chia, hummus and all sorts of protein supplements.
I make myself a protein shake-latte.
⚜️ Drink water. This is not new, but it's a fact. Get a large, pretty bottle or glass and keep it near you.
⚜️ Metabolic window is a myth. Therefore after training, just drink water and eat a proper meal after an hour or so.
⚜️ Try to plan your meals so that you don't get hungry by night. And it’s not that the body stores more fat when you eat late, but that it doesn’t have time to rest properly, you don’t lose weight at night, wake up with edema and risk nightmares too.
Get a jar of casein protein or a pack of cottage cheese. If you end up getting hungry late, eat some casein. It quickly fills you up and you won't feel any more hunger.
⚜️ Listen to your body. Learn to understand when it is thirsty, hungry, when it's tired or bored and give it what it asks for, not what you are used to give it.
Food is not the answer to any feeling you might have.
I hope it helped😉
I will be happy to answer questions! 💗😊
2 hours of dealing with a new application and I made a whole 45 sec video😁
Doing a vacuum 🏋️♀️
Exercise is done in the morning, on an empty stomach, I usually do it while brewing my coffee. Although you can do it in the shower and even in transport.
Idea: vacuum helps us fight bloating and improve metabolic system.
Inhale deeply and exhale slowly, squeezing all the air out of your chest and then from the belly.
You can slowly inhale when you feel your belly button getting closer to your back.
Do the exercise for 5 minutes, without stressing.
Arch your back a little bit to get rid of any left air.
If it’s doesn't work very well at first, just continue practicing, it takes some getting used to.
If it doesn’t work out at all - write me ❤️
The main weight losing mistake, in my opinion, is the danger of overdoing it, just like any other new beginning. Rookies and even experienced ones rush to do great things and forget to estimate their strength.
Well, of course.. For so long we have been accumulating motivation and strength.. And then, all of a sudden, we finally feel that we are ready to move and we take off.
Although super motivation is very admirable, I advise to do everything gradually, attentively watching the changes in your health and mind.
Do not start a diet and training and some courses, as well as shopping and something else on the same day. Instead you can gradually reduce portions, replace bad food with healthy one, cut down on junk, train 2 times a week, then 3, 4.
I've noticed that our motivation is usually enough for a month or two. Then we begin to feel that we have over worked, and the results are not as expected and therefore we get demoralized.
My calorie count today is 1568 + cardio and I feel great!
What are your tricks to stay on track?
Reload starts on Friday 😁 So I did what all rookies do - went and bought myself a bunch of protein powders, aminos and fat burners, which btw, I've never used so it's a chance to rate them.
Last night I finished my 🍕 to avoid remorse in the morning. Woke up ready for a new day.
Had breakfast around 11 due to some workload.. A nice protein shake and coffee. My breakfast tip is not to force yourself to eat before you're actually hungry. It's better to throw something in your bag and eat it later.
Veggie soup with meatballs for lunch (2 bowls in fact😁) and casein protein shake with some berries for dinner.
Didn't plan my exercise well so spent all day working behind computer and the total caloric value of today is 780 calories, which is extremely low but I'm so full, I can't make myself eat anything else.
My actual goal is 1500 calories (with high protein) + exercise.
Ideally I should be losing around 2.5 lbs per week to feel good and fed ☺️
Tomorrow I'll post my fat butt, measurements and my new protein selection 😁