The Surprising Skills That Help You Stop Binge Eating For Good (Josh Hillis)

This week, I joined forces with Josh Hillis to answer your questions about binge eating.

Josh is a nutrition coach at One By One Nutrition, and takes a habit and skills-based approach to coaching his clients. He says it’s all about practice, and I agree.

You can also find Josh at losestubbornfat.com or doing cool, upside-down gymnastics movements on Instagram.

The timestamps and images below are there to guide you through the podcast.

So let’s get to it!

 

[Download MP3] [2:10] WHY FOCUSSING ON HABITS AND SKILLS CAN HELP YOU OVERCOME BINGE EATING AND EMOTIONAL EATING

  • Skills are incrementally built to help you stop restricting and cope with your emotions in different ways
  • You don’t need to give up coping with food, just create more choices for yourself. So when/if you do go to food, it’s an intentional choice.
[5:55] HOW TO BUILD OTHER SKILLS TO COPE WITH EMOTIONS, RATHER THAN TURNING TO FOOD

  • Binge eating: evenly-plated meals of protein, carbs, fats, veggies. Feeling full throughout the day (satiety skills). Eating slower and more mindfully.
  • Emotional eating. Use the act matrix:

[8:05] The ACT Matrix:

[10:55] — WHAT IF WE TAKE ACTIONS TOWARDS WHAT MATTERS TO US, EVEN WHEN WE FEEL BAD? YOU GET TO DEFINE YOUR VALUES AND CHOOSE WHAT TO LIVE BY.

[13:10] — GEORGIE FEAR’S LEAN HABITS BOOK

[13:50] — IF YOU’RE BINGE EATING, GET BACK IN TOUCH WITH YOUR HUNGER AND SATIETY, RATHER THAN TRYING TO USE ANOTHER “WEIGHT LOSS” STRATEGY:

  • First, up your portion sizes until you have fewer urges to binge, you binge less often, and/or with less food each time:
    • What does it look like to have a satisfying meal 3 times a day? (~4-6 hours between meals)
    • What does it look like to be hungry ~30-60 minutes before a meal?
  • Only then: what does it look like to eat just enough, to eat more mindfully, and assessing your hunger throughout your meal?
  • Step 1: the binges need to be evened out. Only then can we think about working on weight loss.
[17:40] — I’M FED UP OF BEING TOLD TO LOVE MY BODY:

  • You don’t have to love yourself to change, but it does help to look at the facts, accept where you’re at, then take committed actions with things you value.
  • You don’t need to feel like a parent every day to take care of your kids every day. You don’t need to feel amazing every day to choose to take actions that align with your values.
[21:40] — ERIN BROWN: “START WITH NEUTRAL IT’S THURSDAY. THIS IS WHAT MY BODY LOOKS LIKE ON THURSDAY”

[22:20] — Two Wolves Cherokee Proverb

 

[23:30] YOUR THOUGHTS AND FEELINGS AREN’T PERMANENT, THEY DON’T DEFINE YOU. YOU ARE HUMAN AND THAT THERE IS ROOM TO HOUSE ALL OF THE THOUGHTS YOU’RE HAVING.

[26:10] QUESTION FROM RICH: WHAT TO DO ABOUT THE “SNOWBALL EFFECT”

[34:10] QUESTION FROM ANONYMOUS: WHAT TO ABOUT INSTANT CHOCOLATE CRAVINGS

[36:30] QUESTION FROM KATHY: HOW TO STOP BINGEING AFTER GOING KETO

[43:15] HOW EMOTIONAL EATERS CAN LOOK AT THEIR BEHAVIOUR AROUND FOOD WITH MORE LOGIC AND LESS EMOTION

[49:55] HOW TO DEAL WITH LOSS OF MOTIVATION WHEN YOU’VE STARTED YOUR JOURNEY

[52:30] ONE ACTION STEP YOU CAN TAKE RIGHT NOW TO MOVE AWAY FROM BINGE EATING AND TOWARDS HEALTH AND WELLBEING

 

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