That thing we’re all too familiar with!

Below, you’ll see the restrict/binge cycle that so many of us have been in or still find ourselves in sometimes.

We want to lose weight so badly that we restrict ourselves, we severely limit the amount of food we have, we stop eating entire food groups, we give ourselves new strict rules around food that just aren’t sustainable. Then we FEEL restricted and deprived!

We get cravings for those foods we’re missing, we’re hungry, we reach for the junk food, it’s the only thing that will satisfy us!

Now we get the feelings of being a failure, of being useless. We’ve failed on our new rules around food, and we think we may as well just give up now, the damage is done, so we reach for MORE food.

Now we feel ten times as bad – all the guilt and shame surfaces, we start to hate ourselves and feel angry with ourselves that yet again, we haven’t been able to lose the weight.

But deep down we REALLY want to lose this weight!

We try again, or we come up with NEW strict rules that will definitely work this time (or so we think!) and we’re back on the cycle.

Phew! Exhausting! But so many of us do (or have done) it! Some people think it’s the only way to do it!

binge restrict cycle

When I first started to lose weight, I found myself in this cycle, and I got stuck in it for a very long time! Eventually, I found a better way!

Eating less really isn’t the only way to lose weight, and if you’re restricting yourself too much, it certainly isn’t the best way!

All you need to do is make a few simple changes…

  • Reduce your portion sizes if you need to. If you’re not sure, a good place to start is to find out the recommended portion sizes for the foods you’re eating, and stick to those
  • Don’t eat until you’re stuffed! Eat until you are satisfied but could continue eating, and try to eat slowly as it takes a little while for your brain to recognise that your stomach is full
  • Switch your white carbs to wholegrains. They are far more nutritious, and digest more slowly so you’ll feel fuller for longer and get a more balanced energy release without highs and crashes
  • Eat plenty of healthy fats like olive oil, oily fish, nuts and avocado. These help you feel satisfied and full, and also help your body to absorb the nutrients from your food
  • Cut down on junk food, takeaways and eating out. Try to cook your own meals more so you know exactly what goes into them, and you’ll save lots of calories, unhealthy fats, sugars and salt that comes in pre-packed, processed food or restaurant food
  • Drink plenty of water. This keeps you hydrated, helps flush toxins and excess water weight out of your system, and generally helps your body run better. You’ll see changes in your energy levels, mood, how you look, and how you feel.

If you make even one of those changes each week/month, you’ll see massive changes very quickly!

We teach all of these things on our plan, and help you develop these habits, and they get fantastic, long-term results!


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