Fitness, Nutrition, Wellness

Deprive and Binge

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There is an endless cycle that exists within most of us. It’s like we can’t help ourselves. We go from one extreme and then suddenly change gears, and go directly for the opposite of that extreme. We put ourselves through hell sometimes and it almost seems impossible to pull ourselves out of it. Think about it: have you ever gone on a diet, so determined to make it work and keep your calories low only to end up stuffing yourself the moment dessert presents itself? Have you ever yo-yo dieted? Have you ever lost the weight only to gain it right back and then some? I know I have and I’m certainly not alone. This is the deprive and binge.

In both cases we are punishing ourselves because somewhere deep down we think that there is something wrong with us and the way we look. So we eat too little or far too much, leaving you feeling weak with hunger (or in denial about it) or feeling like an oompa loompa ready to be rolled out of the room. It definitely doesn’t help that we’re constantly hit advertisements and marketing ploys that push us into that direction too. Even we’re all aware of these things, many of us still struggle to shift away from them and it’s pretty clear why…

There are 2 things that I know for sure:

  1. People in general are not eating enough, but…
  2. Everyone thinks they are eating too much

With everyone that I have coached and worked with and for every person that I`ve ever had a conversation with about nutrition, they all have these 2 things in common. Most people truly believe that they are overeating because they tend to be grazers eating bits of food here and there throughout the day. In reality they are not taking in enough overall calories and when they do eat it`s usually somewhat unbalanced where the nutrient timing is way off. All of this leads to long term undernourishment, making it impossible to lean out and carve out some nice muscular curves. Instead we may end up a little softer than we’d like ultimately leading to the determination to finally get in shape and never eat anything fatty again, until you once again find yourself gorging on nachos and margaritas with your besties on the next girls night out.

Even after we become aware of all of this, we still resist it. I can’t tell you how many people still say that can’t hit their calorie goal for the day or they think it’s too much and they refuse to eat more than 1600 calories. We just can’t quite seem to let go of the notion that in order to look a certain way or achieve that goal weight, we have to eat tiny portions, restrict ourselves and keep the calories low. This is what always leads to the inevitable deprive and binge, where maybe you can keep the calories ultra-low for a while, but you will most likely rebound.

This whole thing is a really hard cycle to break, but I swear to you that it is possible. The first step is to start eating a solid amount of food every day. You need to eat and you need to nourish yourself, and chances are that unless you are in a contest prep like me or if you are 110lbs of muscle with low body fat, then you need to take in more than 1600 calories daily. Keep your meals balanced and focus on nutrient timing. For example, before any workout eat a combo of protein, complex carbs and a little bit of fat, and after working out focus on fast digesting carbs with protein and keep the fat to a minimum. If you lie to nosh at night after dinner, then have a small meal that combines protein with fat (keep the carbs low) so that you get in some slow digesting nourishment during your sleep time. Trust me here, this works. When I finally released the notion of having to restrict myself in order to look a certain way, everything became way easier. I ended up building lean muscle, nice curve and leaning out really well. Getting stage ready and getting into great shape wasn’t as hard as I thought. The struggle was gone and instead I was able to sail through each day and each workout easily because I was fueled up and ready to go.

So how about we all stop going from one extreme to the next by depriving ourselves and then going crazy on food when we just can’t take it anymore? How about we change gears and focus on eating enough of the good stuff every day? There is no reason to punish ourselves or to even entertain the notion that the way we look is a reflection of how awesome we truly are…I know this sounds all woo-woo enlightened and stuff, but to be fair, I know what I’m talking about because I’ve been on both sides of this thing. We do punish ourselves, whether you are aware of it or not. Reprogramming this takes time, but it is possible through feeding yourself well every day. If you can set yourself up for success like this (which I know you can) then the struggle will finally be gone for good.

 

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Nutrition, Wellness

Eat what you want, when you want

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What do we really want? It’s simple actually: Eat what we when, when we want. Is it possible to do so and still be healthy? YES! Does it mean that you have to always focus on portion control and moderation? Nope. Allow me to explain…

I used to think that this concept was all about being able to eat junk food, dessert and big decadent meals all the time. Then it shifted towards eating tiny portions of decadent meals like in the books French Women Don’t Get Fat or Naturally Thin. I tried that out and it was short lived, that style of eating doesn’t work for me or most people for that matter. If it did, the obesity epidemic would not exist because we would be able to stop at one bite. Moderation is rough. What this really means is gaining a bit more self-awareness in order to better understand your cravings and taste preferences, and then eating accordingly.

Self-awareness might sound a bit new-agey, but when it comes to dieting, it really comes in handy. It basically helps you to move away from eating something just cause it’s there or just cause it’s a special occasion and to instead eat something because it’s what you really want.

A prime example that I can give you is my weekly treat. In the beginning I always overdid it and ate whatever junk food was available to me and then I’d end up feeling bloated, heavy and guilty. But now I think about what would really taste good to me and what I’m actually in the mood for and then I can just enjoy every bite without the guilt and then get on with my life.

Maybe instead of saying I want to eat what I want, when I want, we can shift towards I enjoy the foods that I really want, whenever I choose to. It’s so powerful when you are able to get to that space and genuinely enjoy food instead of just shoveling it down. You can look forward to your meals without feeling guilty afterward. Guilt is a huge component of this; how many times have you felt bad after overdoing it or going off-plan or cheating on your diet? It sucks and it can easily send the most disciplined person into a tailspin. So just eat what you really want but pay attention to the food and how it tastes and how you feel. In the beginning it might feel like you’re overthinking everything you eat because it’s a bit of a challenge to gauge your cravings and tastes at first. With time though, you’ll get into a good rhythm and soon enough it’ll just be second nature.

This isn’t to say that you should just eat whatever fatty foods are at your disposal, this all comes down to understanding what your body needs nutrient-wise, what your taste bud preferences are and combining the two to create awesome and delicious meals each day. This concept has led me to create countless healthy and delicious recipes like Pad Thai or Oat Flour Waffles or Protein Brownies. Yes, nutrient rich foods are the baseline for good health and they’re an absolute necessity, but you can still make them taste great. So tune in to your preferences and eat real foods that will nourish you, fuel you and satisfy you everyday.