How I Stopped Binge Eating - QUIT BINGING FOREVER!
I’m no stranger to the infamous binge eating disorder. When I began binge eating I didn’t really know what I was doing. And today I'm sharing my tips on how I stopped and overcome this destructive habit.
You may be desperate and wanting to hear everyone share their “how i overcame binge eating” videos looking for hope and inspiration. Knowing how to stop binge eating is not something that is easy to find out because someone just telling you to stop overeating does not work. With the tips shared in this video, you will confidently walk away knowing how to stop binging and how to stop compulsive eating. If you’re ready to get real advice on how to not binge eat then press play.
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Hi everyone. In today's video I'm gonna show you how I overcame binge eating and how you can too. Before we begin, don't forget to hit the bell below because every Wednesday I upload new videos on overcoming poor food choices and becoming the healthiest and most productive version of yourself.
If you don't know me, my name is Kevin Burciaga and I help professionals and entrepreneurs overcome destructive eating habits and implement new ones. By the end of this video you'll have five concrete steps to overcoming binge eating and I know it may work because I use them myself to overcome binge eating and quit forever. So let's get to it.
Step 1: Do a complete inventory of your behavior. So when did this problem begin? Surely you weren't born this way, it started at some point, so what decisions or what ideas or what actions did you take in the past that precipitated this problem.
For me, for example, I became very interested in health and nutrition when I was 20 or 21 years old and I became very regimented, very strict, I started weighing all my food, I started counting calories and this and that and then it became orthorexic, which is like a really strict version of eating and eventually my brain and my body just rebelled and I started to chew and spit food, I started to binge and purge and then I binged for the next eight or nine years of my life.
So that was the origin of my destructive eating habits, but what are yours? I think it's important to understand where you came from in order to understand the problem today. Also, you want to take into account which foods are you typically eating and what time of the day.
For me it was after work, say 6:00 or 7:00 and I had nothing else to do and I would just spend the rest of the evening grabbing food at grocery stores or fast food restaurants and watching mindless YouTube videos and just eating in front of the computer screen. That was like the thing I enjoyed most during the day, but that's when I was the most vulnerable, I wasn't very vulnerable in the morning or the afternoon.
Another thing you want to ask is why haven't you stopped yet. What have you tried? Have you tried meditation, have you tried exercise, have you tried therapy? It could be anything. I tried a million things. I tried every diet under the sun and nothing ever seemed to work.
Step number 2: Determine that you need to stop. Now I know this sounds obvious and you're probably thinking, "Oh Kevin, of course I need to stop." Well, do you? Because for a long period of my life I had just become complacent and binge eating had just become the norm of my life, it was just something that I did habitually. Yeah, I kinda wanted to stop and I didn't like the weight gain and I didn't like that I couldn't run anymore, but it was manageable. It didn't create too many health problems, I was still alive, I could still move my body. That's why it's super important to remember how destructive and how abnormal this behavior is and why you need to stop.
So why do you need to stop? Is it better body image? Do you need to lose weight? Do you want to improve your health? Do you want to focus better? Are you tired spending all your money and time just getting food, preparing it and eating it? Is it all of that?
So, remind yourself that this is a problem, that you need to take action on today, and remind yourself that this isn't normal behavior. So my first question for you is, why do you need to stop and what's one thing you can do today to get this process started?
Step number 3: Calculate the pros and cons of stopping binge eating. Now one of the tricks they use in sales is they show the client a list of reasons why they should buy it, a list of reasons why they shouldn't buy, and it's kinda like this Ben Franklin approach. It's a very logical, analytical thing to do, but it's super useful.
I remember when I finally stopped binge eating I made this huge list of reasons to stop, everything that I would gain if I stopped and then I made a list of reasons why I shouldn't stop and the reasons to not stop was like one or two, it was a very short list. All binge eating does is it provides a temporary stimulus and this rush of endorphins that makes us feel good in the moment, but the reality is it destroys every other part of our life and if we're only eating 30 or 60 minutes a day, that's not a really good trade-off, is it?
So think of everything that you'll gain. Maybe you'll look better, maybe you'll fit into better clothes, maybe you'll impress people at the wedding or at the beach, you'll have more time, more focus, more energy, more this, more that, and I finally realized how much I could gain if I stopped it and I found this super helpful.
So sit down, make a list. You can just use pen and paper, a list of reasons to quit, a list of reasons not to quit. I think you'll see what a good decision overcoming binge eating is.
Step number 4: Determine that you are going to take action and when. A couple caveats here. I can't tell you how many times I set a date and then I just ignored the date and pretended like I had never set that date in the first place. I call this moving the goalpost, kind of a football term because I would set a date and then it would come and then I would just set a new date and then I would just set a new date and I just played this game for 10 years of my life and it never worked. So one thing you need to do is set a date and be super strict. Like, "On this date I'm going to get this process started."
Another thing I need to say about this is you don't need to completely transform yourself in one day. It usually doesn't work that way. I tried that so many times and it never worked, but what you can do is start making better decisions. You can make one better decision tomorrow than you made today and yesterday and if you make one better decision each day, in 90 days you're probably not gonna be binge eating anymore. This is called the compound effect and decisions today have a dramatic impact on your quality of life in the future.
I'm a huge fan of mini steps. So instead of completely transforming your life, just take one or two steps today to get this process started. Maybe you could drink more water, maybe you could have a protein shake, maybe you could fast food just twice week, maybe you could eat out less, maybe you could wait a couple hours after you wake up to have breakfast. I don't know, there are so many things that you could do to improve the way you eat starting today, but don't try to change everything, just start taking steps today.
And Step number 5 is to take action. Like I said, this doesn't mean that you're going to be an angel today when you were a devil yesterday. That's not what I'm talking about. What you can do is just start making those better decisions today. Again, one better decision each day for 90 days will have a dramatic impact on your life in three or four months.
So my question for you is, when are you going to take action? Is it today, is it tomorrow, is it one week, two months? If you find yourself procrastinating, ask yourself why. Why are you procrastinating on this process? What is it about binge eating that keeps you going back?
Let's recap. What are the five steps I took to overcome bing eating? The first step is to take inventory. Remember, in order to understand where you are now, you need to understand where you came from. When did this process start and why haven't you stopped yet?
Step number 2 is to decide that you need to stop. Remind yourself that this isn't normal behavior and it's not healthy behavior and you shouldn't do this much longer.
Step number 3 is to calculate the cost. Make a list of reasons why you shouldn't stop and make a list of reasons why you should stop. The list of reasons to stop is much longer, trust me.
Step number 4 is set a date. Set a date and don't change it. On that date you're gonna start making some better decisions. Remember it can just be one better decision, it doesn't mean you have to completely transform your life and your behavior in one day.
And step number 5 is to take action. Start taking action today, no later than tomorrow. You don't want to wait too long because the next thing you know you've been doing this for another five or 10 years.
Those are the five simple steps that I took to overcome binge eating, but making this transition can be difficult. So how do you implement new behavior and start generating momentum? Fortunately for you I have a free web class on my website, kevinburciaga.com and I'll show you the five mental shifts that I had to make to overcome destructive eating patterns and overcome them for good.
Also, if you want to join my community on Facebook, you can do that. My group is called The Empowered Eater and there I will share my best advice and tips on overcoming destructive eating habits and implementing new ones. If you like this video, please like it, comment below and subscribe so you never miss a video. Thanks for watching. I'll see you next time. Bye guys.