How to STOP Binge Eating (My Experience) | 5 Tips That Changed My Life...
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- Опубликовано: 13 сен 2024
- In this video, I talk about how to stop binge eating, my experience with it and 5 tips that helped me and will help you overcome it!
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Hey guys, welcome back to another video and in this one, I touch on the topic of binge eating. Because truth be told, I think this is a major issue in the fitness industry. 10k calorie challenges, 20k calorie challenges, massive cheat days. Creators know what gets views and likes. But unfortunately, these can play a huge role in changing somebody's mentality around what a healthy relationship with food is and it pretty much normalises binge eating.
So, I wanted to touch on my experience with binge eating, how to stop binge eating, 5 tips that changed my life and my outlook on it and these tips that I think will massively help you too.
And as always, I have two new low calorie high protein meals. These are on the sweeter side today which I know a lot of you guys will like and if your goal is to lose fat, gain muscle, if you enjoy follow a high protein diet or if you just like getting creative in the kitchen and experimenting with healthy, low calorie meals, you'll enjoy these!
Low Calorie High Protein Meal 1:
KCAL: 463
CHO: 46
FAT: 8
PRO: 50
Low Calorie High Protein Meal 2:
KCAL: 498
CHO: 53
FAT: 12
PRO: 41
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I think About 200
Waw
Also, I recorded this video a few days before I heard the news about Scott Murray. If I had known before, I would have dedicated this video to him as a sign of gratitude for all he has done for the fitness community. As I said in yesterday's post, he genuinely did seem like a great guy and he was taken from us far too soon. I'm still coming to terms with how shocking the whole thing is. RIP Scott. You won't be forgotten man 🙏
What?!?! No way that’s true?
Kind words mate
@@ewo3710 yes
He was a really good person and came across well hope the family is ok
It was thanks to him that I found you and your channel. I had seen a video of Coach Greg about him and hadn’t remembered his name so I was looking up a young Irish bodybuilder… Kudos to you for breaking the news to us and mentioning him these days thank you Jonathan!
Fitness is not about being better than someone else, it’s about being better than you used to be.
This really spoke to me
Compare yourself to who you were yesterday, not to who someone else is today
I stopped binge eating by eating everything in moderation and listening to my cravings. If I’m craving a donut, I try and fit it into my calories for the day.
Love this 👍
Great vid my tip don’t skip breakfast eat at least 30 grams of protein within an hour of waking. Stop saving calories. For me intermittent fasting leads to overeating later.
Makes sense in a way
I recently started developing a binge eating disorder. I never binged before but restricting certain foods over the past couple of years has led me down the wrong path. Last week I had two binge days and that’s when I knew I had to change something. I tracked macros for 2+ years and stopped doing it now. I deleted MFP and I’m eating intuitively. I’ve tracked long enough to know the calories and protein of foods, I don’t need to lose anymore weight and right now I know that I am eating more calories than I would usually do to maintain. But if it stops me from binging and feeling absolutely horrible for days then I don’t mind the extra weight. I’m hoping that I can overcome this in the next weeks/ months and just eat at maintenance without tracking anything. Great video Jonathan, keep up the good work😊 I’ve been watching your videos for a while now and your recipes are amazing!!
Did it end up getting better? I’ve been struggling for a year after getting too lean.
@@Da-Creams No it didn’t and I’m stuck in the endless cycle of tracking my calories again. However I am completely binge free for 5 months now because I eliminated all the big tubs of chocolates from my house. I keep protein bars, chocolate protein puddings etc at home and I’ll have one nearly every night just so that I don’t feel deprived of the chocolate. I incorporate McDonald’s and eating out into my diet. And also having a routine has helped me a lot! I have weetabix with a chocolate protein shake at 9am, a chicken wrap at 1pm, a fruit snack at 3pm, dinner at 6pm (eat whatever I fancy as long as it fits my macros) and a late night snack (either a protein bar, pudding, yoghurt with fruit or a sandwich) at 9pm. This way I’m constantly having smaller meals and it stops me feeling hungry. There’s no high sugary foods in the house that will make me start binging. That’s everything I’ve done over the past few months, I hope this can somehow help. Hopefully one day I’ll be able to stop the calorie counting too but right now I’m happy that I’m not binging. One step at a time I guess..
@@Da-Creams Also I have realised certain triggers that were starting the binge eating. For example I work in a hotel so I’m constantly surrounded by food. The freshly baked croissants used to be a weak spot for me so now I literally just stay out of the kitchen (luckily that’s not part of my job). Also my partner was eating very unhealthy as that’s why there were always chocolates and biscuits in the house that triggered my late night binging. I finally managed to get him to eat a healthy diet with me and it’s been such a huge help!! Now we have a bowl of fruit and yoghurt together at night instead of a tub of chocolates
How did you end up doing?
@@tipofthespear74 I had an injury about 8 months ago which stopped me going to the gym. I stopped tracking completely, and started eating whatever I wanted but in moderation. I’m still not back in the gym, and I don’t know if I ever will. I have a more physically demanding job now and I walk my dog a lot. I haven’t binged in 8+ months because I got out of the ‘I have to eat all this bad food today so I can start my diet again tomorrow’. I realised I can have a bit of ‘bad food’ everyday instead of eating it all at once to the point I feel sick. It took me a while to train my brain to think like that, and sometimes I still have to stop myself from taking it too far. My relationship with food is still a long way from being perfect, I can still look at something and be like ‘should I eat that? It must have around 300 calories’ instead of just enjoying it and getting on with my day. But yeah, I’m definitely getting there now :)
Not necessarily binge eating, but my problem is everything I think about all day is food. I can control myself in a normal routine but when I go on holiday I tend to stuff myself.
I think about food all the time too, like while eating breakfast I’m thinking about lunch and when eating lunch I’m thinking about dinner and so on and so on, even before I close my eyes for sleep I’m thinking about breakfast in the morning lol
@@matpatvan8356 do you have adhd?
@@nutmalone5527 yeah probably, why 😂
Your probably Undereating... Your body wants more food, so is making you think of food 24/7. If your goal is weight loss, do what he says in the video. Put it on hold for a while 😊
train mindfulness and being thankful for your meal that youre eating RN@@matpatvan8356
Had probably my worst binge ever last night and this video could not have come at a better time. I appreciate you and all of your videos bro. Keep up the great work.
How many calories? I binged 5000 calories yesterday lol
@@Labyriiint wasn’t counting but i’d estimate 2-3k on top of my daily intake so roughly same as you
@@kirkknerr9999 it’s tough, it was my first binge in quite some time. Had a bad day. He gave some good advice for sure
What did you both eat to get THAT many calories in such a short period of time?
@@heymrmoo homemade pizza, homemade cream cheese pineapple pie, also ate a healtyish chicken lasagna and some candy and before my binge i was already on 600 calories. I used to be overweight and ate alot every day but even now when i weigh 75kg(185cm guy) i can eat a ridiculous amount of food without getting full.
My solution to not binge eating anything is.... I dont have that many treats readily available. I have a bar of dark chocolate which is usually 90 % dark chocolate and some protein bars.... Thats about it. It requires a lot of discipline to ban that stuff from the house but it worked out for me. I dont feel the need to consume it anymore.
Having less “family sized” treats readily available in the house can make things a lot easier.
Then whenever you’re really in the mood for something whether it’s a chocolate bar one one packet of sweets, you can just pop to the shop and get it 👍
@@jclarkefitness thats what I usually do. The good thing is, by walking or biking to the shop I get some movement in as well... Win-win situation. 😁
I’m so glad I found your channel. You are one of the a few people that gives sound minded advice and good alternatives to calorie friendly foods.
I was never properly diagnosed with an ED or BED, but for the last few years, I was obsessed with the edtwt community and ed diets. As a kid, I was always on the chubby side, and as a girl, that always bothered me. When I was 12, puberty hit, and my weight gain was even faster than before. At my heaviest, I was 155cm and 117kg. In grade 8, i started to have some issues on self-harm, panic attacks and depression, and when I tried to cope with those feelings without harming myself, I turned to comfort eating. I always loved food since I was 4, and my appetite is quite large compared to my classmates. At one point it is so bad that I'll order 100 dollar worth of chips, snacks, and chocolates and eat them within one night with 1 or 2 bottles of my dad's wine (I was 14 then, so yeah, pretty bad AND illegal). After that I'll always try to "reduce the damage" by throwing up all the food I ate, and following a very restrictive diet (approximately 500 calories a day) until I binged again, and the cycle continues. I'm 15 now, and I'm still troubled by binge-restrict cycle, and my SH and depressed thoughts seems to be getting worse. Sometimes I wish I can master the courage to jump off the balcony and not deal with those problems once and for all.
You could very easily be telling my story, so imagine this is you speaking from your future. It hasn't always been easy but at 34 I love my life. I love myself. And I feel like I am powerful and beautiful and loved. You will overcome this. There will be dark times but don't let hopelessness take over your life. There's a light at the end of the tunnel. And the light is your self love welcoming you with open arms.
I hope u are ok rn, please seek help from ur family and from professional, u need support to deal with these problems
This was such a good video! All these tips are so helpful and so on point. And those cookies look amazing 😍
Binge eating is still a struggle at times but incorporating one of your dessert recipes each night is helpful! Also making sure that I am enjoying all the meals I choose. Have also found that as I progress with lifting and swimming it makes bingeing seem less and less appealing since I want to fuel my body to feel and perform its best. This is by far the best RUclips I have seen for flexible dieting recipes
That protein cookie bowl looks INSANE! Need to try this!
Wow, perfect video for today. I have been struggling lately! Thanks 🙏
I’ve been going good for 5 months with my diet and training and thinking I’ll never binge eat because I’m too disciplined until I experienced it, and now I’m trying to stop the cycle from coming around again in the weekends 🤦🏾♂️🤦🏾♂️🤦🏾♂️
I've been struggling with binge eating the last week or so. Since Jan 2022 I've probably lost a good 10kg of fat and am probably at around 10% bf atm. During these months my only "cheat meals" were the recipes for cookies and stuff that I see here or on other channels and these have helped me sooo much. I was always within my calorie range though. Last couple of weeks I just wanted to allow myself to eat whatever I want but one day turned into two and I'm really scared of going downhill now since I've been in this position before, where I'd be feeling very well with my results but started "allowing" myself cheat evenings and then lose control over it. It really makes me question the sustainability or trying to stay at 10% bf
i know its been a year but how has this been for you
Happy birthday (late) I love your videos. May Scott Rest In Peace, was so sad when I found out the news
One thing I do to help with my binge eating is having a day where I can have a ONE! Meal where I can have what I feel. It has to be reasonable too. That day is Sunday for me. I usually will feel an extreme urge to just want eat everything in sight at night, so I tell my self to wait for Sunday. I usually feel really good after telling myself no.
A great tip my problem is I binge in healthy food I just open a tin of beans and eat it with a fork
Yes that works for me too . One meal a week of what I really want and maybe even a dessert with it .
@@AS-ur5gl and it doesn't affect ur weight then whst kind of foods u eat and jow many calories
@@xenaburg2362 hi I would have pizza and a slice of cake with ice cream . Not over the top ie the whole cake or a large pizza . Just reasonable portions . It just stops you bingeing and if you binge you put a lot more weight on.
@@AS-ur5gl true life is too short for restricted yourself
"You cannot binge eat while you are asleep"
Looool tell that to my nightmares of binge eating (when these come I always know my calories are too low and I need to eat more and stop being so restrictive 😅)
Best channel for food/gym information etc.. keep it up! Helped me a lot
I think my issue is the fact that I’m not very organised when it comes to my meals… I like to have what I’m fancying at the time I’m hungry
I've always had an issue with binging since I was a teen. I know the reasoning behind it is stress. I was doing great until I got Covid in January of this year. Now I don't feel hunger or the feeling of being full. I get myself so worked up and stressed that I'm eating too little/much that I will eat all the time until I make myself sick, a lot of times I don't even remember what I eat during the day. I'm working on regulating myself but, I don't know how to get passed the panic I experience when I don't eat.
I am really sorry to hear that you have panic attacks when you do not eat. That must stress you out even more and put you on a downward spiral. I am not an expert but I think you should talk to your doctor about this before it become some kind of eating disorder. I think you need to ban most unhealthy stuff from your house/appartment, like some here suggested. And if you really need to eat, eat veggies. Chop up a bag of carrots, cucumbers etc into sticks and just munch away. It may help with psychological side of things and isn't that unhealthy in terms of macros and calories.
Perfect timing , I'm on binge eating recovery
RIP Scott Murray
Ur videos of what to eat really help man… love the high volume low cal stuff
Smoked paprika crew checking in! Glad to hear you had an awesome (almost) birthday 🥳!!!
Thank you 🙌
I’m happy for you bro your channel is doing well it won’t be long until you hit 100k subscribers you deserve it 👍👍
Happy Early Birthday Mr. Clarke! Thanks for your videos and recipes. Just saw this video and learned your birthday! Don’t cheat too hard. 🤭
One of my favorite videos. There’s the reality check for doing too much cardio. Really appreciate all the tips. You make so much sense Jonathan. Thank you for this video.
I always enjoy your vids, really informative and with great recipes!
I have found cutting out snacks is a great help in reducing Binge Eating (move your snack to your meal).
Eating bigger meals, with the right amount of Protein is best (this keeps me full for longer).
Brushing your teeth after your final meal will also stop you from snacking, continuous eating after dinner 👍
I am taking medication that causes me to overeat. I try to binge on vegetables, thanks to the advice I got on this channel.
Great video! I struggle with binge eating too. The biggest help for me is to never do UNPLANNED EATING. So measure/ track every gram,
No spontaneous eating! I prepare food in containers, even take them to restaurants.
If I can’t prep food, I try to at least plan my food in the carb manager app. Then when faced with situational or peer pressure, I can survive. Also I have an accountability partner that I email my calories for the day - every night. Another huge help I changed to eating all high volume low calorie foods, with INSANE volume. That’s where your videos helped me a ton !! I would love to see videos where you go for the INSANEST volume ever, by food group. eg for protein I like egg whites & broccoli. And I stopped drinking protein shakes, I make protein “mush” / - which consists of protein powder, water, 100g blackberries, and 500g of zucchini baked with cinnamon to thicken it and fill my tummy!
I've been struggling with binge eating to the point i think I'm sick when it comes to food, I'm on a deficit or at least i try to be to lose the last 15 lbs to get super shredded and I can't control myself. I'm very active i walk 2-3 hours almost every day i stand a lot i i do 1 hour cardio sessions 4 times pew week and additional 3 calisthenics workouts the remaining days, and naturally my appetite is huge on its own. I can eat 1 month worth of food in 1 sitting no problem I'm actually insane with binge eating all i can think about is food and nothing else. I guarantee if a person see's me eating he'll get sick, i have no idea how i dropped from 290 lbs to 165, now I can't seem to be able to control myself at all, i never feel full or satisfied no matter how much i eat
This was a really good video, and very helpful! Thank you!
Absolutely! I’ve wrestled w binge/emotional eating for decades honestly (why I know about weight loss) & it’s a total freaking process to get to more of the matter. I’ve found that being unhappy, having shit on my heart/mind, LONLINESS, & feeling disregulated nervous system wise have all been parts of this for me. Nervous system regulation is probably the quickest fix for most, but there’s obviously more for many too. There are many quick hacks to help us calm down fast. Look it up here. Vagus nerve stuff too. ♥️
At uni I defo developed it. I tracked my macros all term and was fairly strict on my cut. But, I found once I let myself have one cheat meal, Id build a habit of it and it would escalate until I was flat out binging. Difficult to get over man. My solution was making not cheating an iron rule.
this is happening to me rn tomorrow i hope i can reset and continue my cut
At age 53, I’m hoping to visit my family in Rural Ireland (Dunshaughlin, Co Meath) very soon from Manchester U.K. as I’ve not seen them since my birthday in October 2022 - I usually come over on the train and ferry from Holyhead on SailRail and by comparison, it’s a much more relaxing experience than flying and air travel - although my favourite ship is the Irish Ferries Ulysses Cruise Ferry, it will be even better when the high speed rail tunnel under the Irish Sea from Holyhead to Dublin eventually gets built and when the M3 Parkway line is extended to Navan (they just need to sort out the LUAS or the DART line from the Irish Ferries terminal via Dublin Docklands lol)
Hey Michael. Dunshaughlin was exactly where this video was filmed haha 👌
@@jclarkefitness I’ve lived in Manchester 23 years but I try to come home to Dunshaughlin as often as I can, 30 years in supermarket retailing - I’m still looking for a boyfriend/husband at age 53 and I’ve been told that I’m a shameless flirt, mostly with guys half my age, always on hunk-watch, I’ve been told that I’m ‘man-mad” lol - I previously lived in Dublin for 3 years and I used to go to The George and the Front Lounge a lot before I started going to Manchester’s Canal St, but I’ve calmed down a lot since my wild days lol
Good game plan I’m excited to try these (and super scared!)
If you like empanadas, you should try taquitos. They are just mini fried burritos
Love taquitos 👍
Omg Jonathan!! We have the same birthday!! 🙌🙌
Hope you had a great birthday!!
I didnt start binge eating until I started counting calories and increasing my cardio to lose more weight than I was with just eating intuitively and resistance training. Probably should have increased my calories from all the running I was doing, but it seemed counterintuitive. Remember to fuel your bodies properly!
Yeah my binge eating got really bad after counting calories and doing a ton of more cardio like you said
I wake up every night between 3-4:30am and devour peanut butter or leftovers in the fridge. I have no idea why! It's the one thing that is holding me back from dropping some weight. I lift 5x per week and do an hour of level 2 cardio.
Great content! Please could you use a lav mic or such for better audio? Keep up the good work, thank you for sharing this!
I don't binge eat, I just get soo hungry all the time and high fiber foods litrallery have 0 effect on me. Any tips?
A lot of people say that protein + fiber makes them feel full, but for me I have found that higher fat usually makes me feel full. I would experiment with higher fat meals
Fat fills u up more try drinking buttermilk very filling healthy and low calories
Do you meal prep? Would love to see a meal prep series..
Rip Scott Murray. To get over Binge Eating. Try being kind to yourself. Think how you speak to yourself. Instead of all or nothing thinking, which goes with this.
If you don't enjoy your current meals and snacks and you binge on things you eradicated from you diet. You will still binge eat. A good way is to assess your diet and lifestyle and then add in your favourites. In Moderation. Remember, one off plan meal didn't make you fat.
Be kind to yourselves.
100% 👍👍
Happy Belated Birthday!🎂🥳
ive tracked the amount of calories ive had so far which is 1181 calories... is this good or bad, im drinking loads of water to stop hunger pangs and just had one square of a milka bar few minuites ago. i did my workout this morning and went for walk coming to 6000 steps, i dont go for 10,000 as my legs get shin splints so its the best i can do for now.
I know this video is old but I don't think these snacks are on nutrition hub, are they?
Hi Jonathan please please could you do a workout video of a bicep resistance workout as i do not have weights
Ha! My birthday is February 26th as well, just turned 26, cheers to that 🍻
Oysters are one of those types of foods where you need to acquire the taste. At first, I hated oysters but now I've grown to enjoy them. Funny thing is, as an Asian I was never raised up with eating cheese. I strongly recall the first time I had a taste of it and I almost threw up. Now, I enjoy it but it was definitely an acquired taste that took some time to really respect.
Interesting, have you considered trying meth?
No smoke paprika in the video wtf?
ps. those cookies are KILLERS
i just recently started binging and its become a huge problem. idk how to stop it. its uncontrollable
Thanks❤
Jonathan quick question...if I'm in a calorie deficit of 2000cals..and I'm only hitting like 1800...1700 or even 1900, Is this a problem or what? Thanks
I don't eat much anymore maybe its because of my age of 70yr old but my body fat up to 27.2 maybe its because of lockdown trying to lose bodyfat the weather in Scotland has been pretty bad couldn't get out much started doing two hundred pushups on pushups bars a day I hope that this helps
I am pretty sure it is empanada and not empañada, so it's just a regular "n" sound ❤
For someone looking to mainly lose weight do you recommend making a dessert everyday? Or maybe just do it once a week? I’m 325 trying to get to 250.
As long as you're in a calorie deficit you can be flexible and have dessert type things. I'm down from 265 to 219 and regularly have stuff like greek yoghurt with berries and chocolate protein powder. Good luck man
any tips for someone who just can’t decide on a food and wants a little bit of everything (has a really big sweet tooth)
Omg bday twin 🤍
Bro your food look good but it's still too much calories for big eaters like myself
No way~I just got back from there too!
Great city!
I live with people who binge eat. Im terrified of the kitchen im 5 stone 1 at 5 feet 1 though i gain lean muscle i have nightmares i end up obese. Very distressing. People eat most of day 12 or 14 meals. Could someone gain weight by proxy.
No
After I have my dinner, I brush my teeth immediately and this has stopped me from binge eating in the evenings because as we all know everything tastes like s*** after brushing your teeth lol
I struggle quite often with benging
Dude, just use a fork for that banana. Works so well. XD
Not to be in deficit for too long and not to drop calories too much otherwise you’re doomed 😮
Oysters are RANK!!
EMPANADA *** 🇺🇾
I use weetabix protein for the weetabix recipie
Not too much off a difference in terms of protein vs normal Weetabix - think it’s a few grams max. But every little helps 👍
@@jclarkefitness yeah thanks for all your awsome content you are the best. Nutrition hub is a heaven for me
Yea bro it’s a problem for me to I’m stuck at 89 kg I’m eating to much dairy milk chocolate that’s my down fall 😂😂cutting it on the head bro I have your hub since like oct 21 or so and stripped from 107 kg it’s great I got to start following your hub 6 days a week again and get back to the jym . From crossmaglen and I work a lot but thanks no excuse, thanks Jonathan your an inspiration 👍👍I’m lucky I don’t drink take care lad love the channel.. good Irish channel with down to earth truth 😜
His voice is different
also where is the tshirt from
The source of my binge eating was the strict control I had over
my treats, so when I allowed them I went too crazy
You need Chef's Larder Smoked Paprika, you get a large tube, around 400g, I'm sure you will nail that in a month 😉👅
Mate next Time you’re mashing a banana, try a fork. It’ll change your life.
🥵
Amazing physique in your preview image.
Over 4 minutes before you got into it. Mostly talked about yourself!🙄
I turned 26 the 25th 🤣
On the 28th was my bdau