How to Handle Binge Eating During Contest Prep
“Have you ever binged or overate while on prep?”
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!)
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.
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.
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
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/