How to Stop Binge Eating/Overeating as An Athlete: 19 Key Tips
Binge Eating/Overeating is a highly under talked about topic in the athletic (especially football) industry. Everyone talks about how to eat healthy, how to stick to your diet and how to lose body fat, but many don’t realize that there can be pressure on players to be so lean and fit that it can lead to eating disorders.
You may see Ronaldo, Nani, etc. who are unbelievably lean, and may subconsciously put thoughts in your mind that you need to get like that as quick as possible. I am not saying that it’s impossible to do, but you shouldn’t try to get there “as quick as possible.” That’s what leads to things that I will be talking about below.
If you are familiar with my content, you know I’m all about the long game, doing things patiently, consistently and not trying to cut corners.
This topic is very true to my heart because I have had family members suffer with this and a lot of clients who have gone through the same thing, and it’s definitely not an easy thing to deal with.
In this article, I am going to do my best to explain binge eating/overeating, why people may do it, and how to find a solution for it.
I will provide 19 key tips for you or a friend (that you may be reading this for or with) that will help you get over binge eating/overeating for good.
First, what is binge eating:
The consumption of large quantities of food in a short period of time. Sometimes it happens even when people are not hungry. After an episode, people may feel a strong sense of guilt or shame.
Before I get into this article, I want to clarify that I am not a “binge eating expert” or a specialist. For any of my clients who struggle with this, I always recommend that they see a psychologist before we start getting into it, because it’s not something to play around with.
Though, I have done a lot of research on the subject and have helped a lot of clients overcome it, so I feel I have the right to spread this information to the uninformed.
It is Common. Nothing is “WRONG” with you!
First of all, you need to know there is nothing wrong with you. I’m not saying that it’s a normal thing, but many people struggle with it
To your surprise, it’s very common and sometimes it’s hard for people to admit it and talk about it.
The urge to binge eat may feel like it comes on suddenly, but there are most likely many contributing factors that may lead to you wanting to binge eat.
What I’ve Seen Amongst Clients Who Struggle:
The most common reason people binge eat is because they trying to cover up feelings and using food as a way to comfort themselves.
Getting into the habit of “comforting yourself” with food is never a good thing and can lead to many bad outcomes.
It is best to find other to comfort yourself and to deal with your feelings.
This is different for every individual. It could be something like going on a walk, reading a book, listening to music, doing a workout, talking to a loved one, hugging/kissing a loved one. You need to find what works for you.
Another main reason that I see binge eating can commonly occur is it can come from the “good” and “bad” foods myth.
That’s why labeling foods as good and bad can be very detrimental to your mental and physical health.
Usually, this “restricting” of certain foods makes you want that specific food more. If you just allow yourself to eat everything in moderation and you aren’t so strict about it, you will develop a much better relationship with food.
The “Problem” with Binge Eating:
Regular binge episodes can lead to weight gain, which can contribute to health conditions like diabetes, heart disease, cancers, etc.
Let’s Dive into Some Tips to Help You:
1. The 80-20 Rule:
Personally, what I do myself and with clients is have them follow the 80-20/90-10 Rule, depending on their body composition goals and if they’ve had any history of eating disorders.
This is what it looks like:
80% of the time- Eat aligned with your goals (whole, nutrient-dense foods).
20% of the time- Eat what you love (go out with friends & family and enjoy yourself) and then get right back on track.
This rule has worked with 100% of my clients and they have all gotten very good results, check a couple out here:
Anyways, if you label food as “good/bad” and don’t allow yourself to eat your favorite foods in moderation, here’s what happens:
Eat it- Screwed Up- Keep Going
You may eat that food, think you failed/screwed up, and then you say “ugh, I messed up already, I might as well keep going,” and this leads you down the binging cycle.
2. Learn to set bright lines:
Instead, you can learn to set bright lines for yourself.
Bright Line:
A hard and stead-fast line for yourself.
Example:
“If I go out to eat, I will allow myself to enjoy dessert with my friend.”
Enjoy a hot brownie sundae with vanilla ice-cream (my choice), and just get back on track, and I guarantee you will be much more satisfied.
Binge Eating Comes from Ambiguity and “not being in control of your situation,” so that’s why a bright line with a definite detail can help.
3. Sit with It:
If you start to feel a binge coming on, set a rule for yourself for the first action for yourself:
“I’ll have it in 20 minutes.” This gives you permission to eat it.
-If in 20 minutes you still want it, go ahead, but, make sure to wait 20 minutes.
-Generally, these urges pass, but if you still want it after sitting with it, go for it!
4. Stop the Fad Diets
Fasting or eliminating certain foods from your diet generally will increased cravings and overeating. Like I said before, eat what you love in moderation and just get right back on track!
5. Avoid Skipping Meals
A regular eating pattern can reduce the risk of overeating and may be associated with lower levels of ghrelin (hunger hormone) and fasting blood sugar.
Setting a regular eating schedule and sticking to it is one of the most effective ways to overcome binge eating.
Skipping meals can contribute to cravings and increase the risk of overeating.
6. Mindfulness:
Practicing mindfulness/meditation can help you recognize when you’re no longer hungry and if you’re hungry or bored. This can improve your relationship with food and reduce the incidence of binge eating.
7. Make Sure You’re Hydrating:
Drinking more water can help keep you full, which will decrease your calorie intake and prevent binge eating.
-Sometimes hunger masks itself as dehydration.
8. Eat More Protein
-Increasing your protein intake has been shown many time over to decrease your calorie intake because it will help you from overeating.
-Protein will enhance your feelings of fullness, and is obviously very good for preserving and gaining muscle.
-Try including at least one good source of protein — such as meat, eggs, nuts, seeds, or legumes — in each meal and enjoy high protein snacks when you feel hungry to keep cravings at bay.
9. Eat More Fiber:
Fiber can help keep you to feel full, which will reduce your calorie intake and decrease feelings of hunger.
-Fiber will also help you visit the toilet more often, which is very good for your digestive system.
10. Clean Out the Cupboards
Removing trigger foods from your kitchen and stocking up on alternatives that align with your diet can improve diet quality and make it harder to binge eat.
-Also, if you don’t have it in your house and easily accessible, it’s definitely much easier to stay away.
-You may say, “but Ric, you said I could eat what I want in moderation!” Yes, this is true, but trigger foods are foods that ‘trigger’ other cravings.
-For example: chips are a trigger food for me, because they don’t make me full. I also know if I eat chips, I will instantly crave sweets. So, I keep it very simple and just don’t keep chips in the house.
11. Regular Training Schedule:
-Training can reduce the risk of binge eating and decrease stress levels because it puts you into a rhythm and a routine.
-If you are training and making your body and mind feel better; it is less likely that you’ll have the urge to binge.
12. Eat Breakfast!
Eating a fiber and protein-rich breakfast can help prevent cravings and keep you satisfied throughout the morning, which will lead to less snacking and overeating throughout the day.
-It’s also an excellent way to start the day with positive healthy momentum. -When you achieve a positive task early in the day, it is much more likely that the rest of the day will be better!
13. Sleep at Least 8 Hours
-Good sleep helps put you in a better mood, reduces cravings and is proven to allow you to make better decisions throughout the day.
14. Notice Patterns:
-This is very important for you to be mindful and keep in mind what feelings or emotions give you that urge to binge.
-Notice which feelings lead to the feeling to binge eating, write them down, and note why you’re feeling that.
-If you notice any particular moment or feeling that you get before you have the urge to binge eat, sit with it, and try to find a way to re-wire that pattern. Replace it with another “healthier” habit.
15. Talk to Someone!
-Good relationships can help you mentally and physically. Strong relationships and connections actually produce good hormones and endorphins in the brain.
-I have also seen that people tend to binge when they feel lonely. If you feel lonely, reach out to a friend or loved one to talk about what’s on your mind instead of reaching for food.
-It has been shown that a good social support system may be linked to decreased binge eating and levels of overall stress.
16. Meal Prep
-Meal planning can improve the quality and variety of your food choices.
-It can help you avoid sporadic eating habits, which can lead to binge eating.
-Have you ever come home from a hard day of work or training and you just reach for anything because nothing is cooked or ready, and you’re too “lazy” to cook? Meal prepping can help prevent this.
-It can also make sticking to a regular eating pattern easier and ensure that you have ingredients aligned with your goals on hand at all times.
If you need help meal prepping, check out this video:
17. Get Help
-Like I said from the beginning, get help if you feel like you need it!
There are people who specialize in this. Cognitive behavioral therapy is considered an effective treatment method for binge eating. Other types of therapy and certain medications can also be used.
18. Stop weighing yourself
-If you’re emotionally tied to your weight, stop doing it.
-If it goes down, you’re in a good mood. If it goes up, you’re in a bad mood.
-Stop doing it and track your progress in different ways (pictures, measurements) and/or don’t measure your progress as often.
Final & Most Important
19. You Can’t Screw Up
This is easily the most important point!
-The only way you can screw up is if you quit and you don’t try again, and I know you won’t do that.
-Like I’ve stated many times, if eat what you love in moderation and don’t look at foods as good or bad. Eat what you love and just get right back on track as quickly as you can.
-The only way to screw up is if you don’t get back on track and you completely give in.
“Giving up because of a setback is like slashing your other 3 tires because you got a flat tire.”
-Jordan Syatt
I hope this article helped you and gave you some more information on how to stop binge eating/overeating as an athlete.
The RicFit 1-on-1 Program
If you are looking for an individualized program according to your needs and your goals, my 1-on-1 online training program may be right for you.
The program is structured so you get
- A new gym training program every month individualized to you and your goals.
- A nutrition plan centered around your goals and your lifestyle. This will allow you to develop a better relationship with food, and help you perform better than anyone else, while reducing any excess body fat you my have, so you can feel confident and look better than you ever have!
- A new technical training (if you’re a footballer) program every month.
- A new coaching video every single week, (from my 70-video library) that will teach you how to optimize your habits and routines, so you can take full responsibility for your health and fitness.
- A recovery plan so you can teach your body how to recover in an effective and efficient way, so that you can bounce back stronger, faster, and you can be more resilient on and off the field.
- If you have the ability and prove through your hard work, dedication and commitment that you have the mindset to play at the professional or collegiate level, I WILL personally introduce you to my contacts.
If you believe you’re a good fit for the program, apply here:
https://ricfittraining.com/online-coaching-ricfit
I look forward to hearing from you.