Our tummies do a roll and the taste buds get tickled looking at the large-size, cheese-burst pizza at that party and boy does one dare to stop us! A chocolate lava cake sounds just right to seal the deal. Returning home, we are ready to get into our sweatpants, hit our bed, while the taste of it all continues to roll on the tongue. And, as you settle in, the stress and guilt hit home. Panic rises remembering every bite of extra calories that we binged on. All of this eventually ends with most of us feeling demotivated for the future period of dieting.
Many people trying to lose weight can vouch to have been caught in this vicious cycle of dieting, binging, stressing, and then giving up. But, fret not! Take a look at the following dos and don’ts by INFS faculty member and FITTR coach – Praveen Budhrani, and thank us later. Mind us, these can help you get better at controlling your craving to simply binge and also keep you motivated to stay on your diet track.
This is bound to come as a surprise but Praveen’s very first tip is to not compensate for the binge-gained calories. It is a human tendency to think that by eating less or by exercising more, one can make up for the extra calories they have consumed. But this will possibly not work out as you might not really know how far you have to go to offset the binged calories. Moreover, by putting strict restrictions on yourself, you might crave for your favorite food even more and in turn, fall into the vicious cycle of binge eating. The best practice to follow is to let go off of the guilt and resume with their planned diet, starting from the very next day.
Don’t Play the Blame Game
You all have been guilty of blaming yourselves for not having a stronger will-power when it comes to refraining from over-indulging. However, rather than beating yourself, you should put more effort into analyzing what caused you to binge. A few simple questions that you may ask yourself for assessing the cause are:
- Was I actually hungry?
- Is it a specific food that triggered my cravings?
- What should I do to avoid such a situation in the future?
Earnestly answer these questions and they might possibly help you in keeping away from over-eating the next time.
Set Realistic Goals
In order to lose weight, you have to be on a calorie deficit. But this has to be achieved gradually. In case you have been dieting very aggressively for a long period of time, you might crave harder and repeatedly binge eat. So, you must have realistic goals and then set your calorie intake accordingly without dropping it too low. According to Praveen, you must target a weight loss between 1.5% and 0.5% per kg of body weight per week. You can achieve this with a calorie deficit of 500 to 1000 kilocalories per day which results in a weight loss of one to two pounds per week.
Don’t Cut off Your Favorite Food
Many of you commit the mistake of completely cutting out the sinfully tasty donuts and cheesy pizzas from your platter as time and again you get told that they are responsible for you having gained weight. But this makes you crave them even more, ultimately leading to binge eating. A wiser decision would be to incorporate your favorite foods in a limited quantity rather than keeping away from them.
Dieting does not necessarily have to be a stressful process. But the vicious cycle of binge eating can make you feel guilty, proving to be an obstacle in achieving your fitness goals. Pocket these above tips and we bet you’ll be able to recover from a binging episode in no time.
About the Author : Ketki H is a wandering soul who loves travelling solo, and firmly believes in enjoying the journey rather than hurrying to the destination. Although a graduate in Mechanical Engineering, she took to writing for reaching the masses.
Institute of Nutrition and Fitness Sciences (INFS) was established with the intent of providing comprehensive and practical knowledge in Health and Fitness. INFS Nutrition and Training courses are divided into levels so that everyone from a general health enthusiast to someone who wants to build a career in Fitness industry can benefit from them.
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