Preventing Binges (Long term and Fact based)
This post is going to be kind of long but worth the read. This grocery list, tips and tricks and general lifestyle choice tips I’m about to give you are proven by studies and science to ensure you are on the right track to losing that fat.
First, the ten most important tips:
1) Relax on exercise in the beginning. Exercise is scientifically proven to not do much for your weight loss, sure you are burning calories but you are also hungrier and more likely to binge or eat more than you would like to. You should stick to about 30 minutes to an hour of exercise every other day.
2) On the first month, do not restrict below 1000 calories (intentionally)! I know, insane, right? Well an average human body needs about 1500 calories just to keep alive. If you are constantly under feeding it while rapidly losing tones of weight (which you are more likely to do while on this detox/diet plan) you will be more likely to crave that fatty, starchy food that you want to avoid.
3) Do not make small changes to your diet. Go big or go home. Cut out the fatty, sugary gross stuff out of your life right away, lose the weight and you will feel better for losing 3 lbs per week rather than only one.
4) Heal your digestive tract. This is key. Make sure you get those probiotics inside of you! Studies show that skinny, healthy people have completely different bacteria in their stomachs than overweight and downright fat people have in theirs. Probiotics can speed up your metabolism as well. Certain foods contain probiotics as well, such as goat milk yogurt.
5) High Quality, lean protein and low carb vegetables are a perfect way to go! They are also low in calories. Things like lean meats, lentils and eggs (I don’t touch the yolk, I go for the white as it holds the protein) are great for protein and bell peppers, broccoli and asparagus are amazing low carb and low cal veggies to keep you full and energetic.
6) Do a carbohydrate detox for 3-10 days. That means no bread, no rice, no oats and nothing else with grain or wheat or anything of the sort. While you are at it, I recommend sugar cleanse at the same time but after you complete the carb detox you will notice water weight dropping off. This means you will look slimmer and less bloated but you will also need to drink plenty of water to hydrate yourself!
7) Daily walks. Rain or shine, go outside and take a brisk 20-30 minute walk. Not only are you burning calories, you are getting vitamin D, lowering stress levels, keeping your body active and keeping your mental self healthier than if you shut yourself in your house all day!
8) Eat healthy fats! Avocados and most nuts contain healthy fats that help your body. They tend to be high calorie though so watch out!
9) Sugar cleanse for real this time! 10-21 days no sugars! That includes the sneaky sugars they put into yogurts and stuff. Really analyse the nutrition label of everything you or your parents buy!
10) Exercise 3-5 times per week after detoxing! This will keep your weight loss constant and you can lower your calories at this point but I recommend maintaining at least 300-700 calories so you do not binge.
Time for a shopping list! These foods are all organic and safe for the sugar and carb cleanses!
Fresh or cold water fish (trout, salmon, halibut)
Amazing Grass Sugar-Free Protein Powder
Manitoba Harvest Organic Hemp Protein Powder
Traditional Medicinals Tea
Flax Seed Oil (do not heat)
Hemp Seed Oil (do not heat)
Raw, Unsalted Organic Nuts & Seeds
This section is where everyone will hate me..
Avoid all Dairy, Peanuts, Peanut Butter, Soy, Corn, Nightshade Vegetables (Eggplant, Tomatoes, Peppers, Paprika, Cayenne Pepper, Potatoes), Coffee, Refined Sugar, Caffeine and Alcohol.
I know some of you won’t be able to last a day without your coffee but please please please try and you will feel so much better after the detox! Then you can go back to drinking one or two cups per day!
Now for general life style.
1) Chew your food slowly. Your stomach does not like it when you just swallow food. Chew slowly with small bites. It makes you feel fuller for longer and it practices your self control.
2) Sleep! Sleep at least 8 hours per night if you can. Anything less will increase your appetite. Less than 6 hours can increase your appetite by 15-20%! That means an extra 200 calories!
3) Drink water! Lots of it. 2 liters is the minimum. More is great! But nothing more than a liter per hour. If you are scared to chug water then sip slowly every time you see your water bottle or cup!
4) Feed your mind! Take an hour of your day to just sit down, read something or write something down just to clear your mind. You sometimes need to just forget about everything and have time for you! You’re working so hard that you need a break!
1) DRINK WATER! You just consumed all that sodium so flush it out! Try your hardest to drink as much water as possible! It may feel impossible and it doesn’t matter if you are 100 calories over or 10,000 calories over, drink away that sodium.
2) Do NOT fast straight after a binge! This is VERY important because if you fast after you binge and make yourself hungry, you are more likely to binge again. It just becomes a viscous cycle. Stay safe, eat maybe a little less but do not fast!
3) Think LOGICALLY! One pound of fat is 3500 calories. You may have gained 10 lbs after one binge but that is just food and water weight! I promise, cross my heart, hope to die, stick a needle in my eye, that you have not gained 10 lbs of fat! If you binged on 2500 OVER your daily recommended (meaning you would have to eat at least 4000 calories) then you don’t even gain one whole pound of fat!
Stay safe, lovelies! I hope this all helped and sorry for the long post. Give yourself a pat on the back if you made it this far! xx
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