How to Handle Binge Eating During Contest Prep

“Have you ever binged or overate while on prep?”⁣⁣⁣⁣
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This is a question that slides into my emails often.. and the answer is YES! It’s hard to be perfect with your macros all the time especially if you’re dieting. That combined with a low body fat % will signal to your brain that you need to eat. So over eating and/or binging could happen & it’s more common than you think.⁣⁣ HOWEVER we want to minimize this as much as possible (tips below!) ⁣⁣
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More often than not the driver of this is an emotion such as stress, loneliness, anxiety etc. When you’re in a prep these emotions are high!!! You’ve got a lot on your plate, a lot is at stake & it can be hard sometimes to handle the pressure. So we go to food.⁣⁣⁣⁣
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If you’re feeling this way take a moment to breathe. I understand!! It’s not that your will power isn’t strong enough- it’s the nature of being human. Becoming aware of this first is key and then adding in stress reducing activities & structuinf your diet appropriately will help.⁣
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Some examples are:⁣⁣⁣⁣
✖️Take a half day off work⁣⁣⁣⁣
✖️Run a bath⁣⁣⁣⁣
✖️Get coffee or tea with a friend⁣⁣⁣⁣
✖️Cuddle your dogs 😍
✖️Diet breaks & refeed days ⁣
✖️Flexible dieting with macros ⁣
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Like I’ve said before, first it’s awareness then compassion. The more you can become mindful about this during your prep, the easier it will be #AfterTheStage.

Whats your experience? Are you part of my free FB support group for woman post competition? Join us here: https://www.facebook.com/groups/562998270735128/