Escape the Diet Trap!

Escape the  Diet Trap!
Free yourself from Binge-Eating!

As a society, we are diet obsessed. According to some surveys, up to 50% of women are on a diet at any given time. That means one out of two women are dieting right now. The real question is, if so many people are dieting, why aren’t we all thin by now? Shouldn’t we be successful dieters by now? In fact, we are in the middle of an obesity epidemic. Something isn’t adding up.

Do diets really work?

Research shows us that diets do the opposite of their intended purpose. Research shows that within four years 95% of dieters will gain back all the weight they’ve lost and two out of five dieters end up heavier than what they were before they lost weight. It is a scientific fact that dieting causes people to overeat. Dieting often leads to binge eating. It doesn’t matter if you are the healthiest and happiest person on earth, restricting your food intake makes you susceptible to powerful binge urges.

Many people restrict their food intake by avoiding major food groups like carbs or fat based on misguided assumptions that it’s healthy to do so, or avoid specific foods or entire food groups due to food allergies or intolerances, embark on restrictive detox programs or go on a calorie restrictive diet or over-exercise. Mini ignore their hunger pangs. When you’re actively restricting your food intake this can happen. As your body fights back with hunger you fight back with denial and a war within begins.

To survive, we need Air, Water & Food.

Our body has powerful survival mechanisms that have been in place for millions of years to ensure that we breathe drink and eat. As you continue to restrict your food intake and ignore your hunger your body reacts by adjusting your hormones and neurotransmitters. Your levels of leptin decrease which triggers your appetite and leads directly to powerful food thoughts & cravings. This can lead to a new experience of a different type of powerful uncontrollable hunger, where are you no longer feel mild hunger pangs instead your hunger comes in sudden and erratic bursts that leave you feeling panicked, which makes it increasingly difficult to stay in control around food.

Less is not more when it comes to food! Food is NOT the enemy. Eat to fuel your body.

Often times when you restrict your calories and over-exercise a lot of times people hit weight loss plateaus. Your body responds by slowing down is internal workings see you expend less energy and can survive on fewer calories. As your BMR [Basal Metabolic Rate] slows down your body begins to store any food you do not eat as fat rather than allowing you to expand its energy. Your BMR accounts for 2/3 of your body’s total energy needs.

When you restrict your calories every cell in your body begins to scream for you to EAT! This is what leads to you suddenly finding yourself binging on food and feeling like your body has been taken over and you have no control at all. Each bench leads to greater desire to restrict and diet which leads to even stronger and more frequent binge urges.

Think about your history around food. Do you have a history of yo-yo diet and food restriction?

How do you change this? STOP DIETING & create a healthy LIFESTYLE CHANGE to build a healthy relationship with food. 

How do you change this? STOP DIETING & create a healthy LIFESTYLE CHANGE to build a healthy relationship with food.

You must re-train your mind and body to expect food often and regularly. We need to feed ourselves regularly, which involves eating 3-5 meals each day with no more than a 2-3 hour break in between each meal.

This is my eating schedule:

Meal 1: 7:30 AM
Meal 2: 10:00 AM
Meal 3: 1:30 PM
Meal 4: 4:00 PM
Meal 5: 6:30 PM

** If you would like help creating a meal plan please reach out to me at coachmhord@gmail.com for a free personalized meal plan. Click on this link to schedule a free 30-minute one-on-one consultation with me. 

Skip rope, not meals!

By doing this you’re telling your body, “You don’t have to force me to bend on large amounts of food now because I will provide you with more food soon.”

It will take time for your body to trust that it can have more food later and if you stay consistent and continue to eat something regularly it will become biologically reconditioned to know that it will always have access to food. Your body will no longer feel like it is in starvation/survival mode.

Many people are tempted to skip lunch or breakfast, but this is absolutely not an option IF you want to be free from the diet trap, uncontrollable binge urges and overeating.

When you skip meals, you are more likely to experience a binge urge which when that happens typically you will gravitate towards less nutritious foods and you’ll eat more rapidly and eat for longer periods of time before feeling satisfied. Eating regularly helps stabilize your blood sugar levels which will automatically suppress your appetite.

A lot of people share with me that they are just not that hungry. But 3 1/2 to 4 hours should be the absolute longest you ever leave in between meals even if you’re not experiencing hunger. Even if you do not feel hungry you should try and eat something, something small. Poor eating habits have made your internal food regulatory system unreliable. Eating in a mechanical away like this is important and tell you can trust your own hunger and satiety cues. 

Breakfast is the most important meal of the day!

Be sure not to skip breakfast. Breakfast is the most important meal of the day. I eat my first meal within one hour of waking. A Harvard University study indicated that people who missed breakfast are four times more likely than others to become obese. Further research shows that people who skip breakfast also tend to have a higher cholesterol and elevated insulin levels.

If you would like help with improving your eating habits and relationship with food, please reach out to me via email coachmhord@gmail.com or fill out my Challenge Group Application to participate in my monthly fitness + nutrition mentor program designed to help you dial in your nutrition, create a healthier lifestyle and build new habits, while getting fit, healthy and losing weight or toned (depending on your goal). Click on this link to fill out my application. 

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