Month: February 2021

Today you and I are going to cover if a 1000 calorie diet is safe and effective for weight loss.

We are going to go over the pros, the cons, and by the end of this article you will know whether you should move forward with a 1000 calorie diet or not.

My only ask of you is to read each point as they come up so you can make an educated decision for yourself by the time you get done reading this.

I want you to leave here knowing without a doubt what you are going to do moving forward so you can start seeing the results you want.

Deal? Perfect, let’s jump in then.

Does a 1000 Calorie Diet Work?

Let’s first define what we mean by “work”.

Most people determine if a diet “works” or not by the amount of pounds they are able to lose on said diet.

Which, I understand the thinking behind this, but we will dive a bit deeper on this shortly.

Therefore by those standards would a 1000 calorie diet work for weight loss? It sure as heck would.

Why would it work? Because the only thing you need in order for you to lose weight is to be in a calorie deficit .

This simply just means you are eating less calories than your body burns in order to lose weight.

If you are doing that, you will be losing weight. By the way, this is the only way you are going to lose weight no matter what diet you do.

A calorie deficit is not a “diet”. A calorie deficit is an energy balance equation and it is the point of every single diet out there.

No matter if it’s a 1000 calorie diet, keto diet, fasting diet. They are all just different methods of getting you into a calorie deficit.

It is that simple, not easy, but simple.

So, if we just established that a 1000 calorie diet “works”, what else is there to be said?

Well because we said it works by the definition of what most people use as working. Let me tell you about what my definition of a diet working is and there may be a slight variance in the answer.

A Diet That “Works”

After coaching clients with their weight loss both in person and online for over 4 years now, I have a different definition of whether a diet “works” or not than what most people have.

You see, I have had literally thousands of people I have trained. From all different age groups, all different parts of the world, male or female.

If there is one thing I have taken from these experiences that I see more common than anything else it is this.

The hard part is not losing the weight, the hard part is keeping it off forever.

Most people can lose some weight. You may lose 20lbs in 2 months doing keto, you may cut out all sugar for 3 weeks and drop 9 lbs.

But what happens 6 months after you start doing keto? Or what happens the 5th week of you trying to do no sugar?

You more than likely gain some, if not all, if not MORE of the weight back that you initially lost.

You see, anyone can lose weight. Hell you reading this right now probably have done something pretty damn similar to what I just mentioned above.

To me, if you lost weight just to gain it back again, that diet did not “work”.

What I define as a diet “working” is if you are able to not only lose the weight, but keep it off forever.

Whenever I take on a new coaching client, my thought process is not “how can I get them to lose the most amount of weight in the shortest amount of time possible?!”.

It is “how can we not only lose the weight, but do so in a sustainable manner that allows them to keep the weight off forever”.

I don’t know about you, but I have 0 interest in my clients losing weight just so they can gain it right back 4 months later.

What in the hell is the point of that? Why would you do that to yourself? That is beyond not only physically exhausting but more so mentally exhausting.

So, What Do You Do To Make Sure The Weight Stays Off Forever?

If you want to lose weight and keep it off forever, then what you do in order to lose the weight needs to be something you can sustain for the rest of your life.

Whatever you do to lose the weight is going to be the same thing you will have to do in order to maintain the weight you lose.

Now I don’t mean the exact calorie number or food consumption because there is a difference between being in a calorie deficit, a calorie maintenance, or a calorie surplus.

A calorie deficit means you are eating less calories than your body burns, causing you to lose weight.

A calorie maintenance you are eating around the same calories as your body burns, causing you to maintain your weight.

Finally a calorie surplus means you are eating more calories than your body burns, causing you to gain weight.

Therefore you cannot be in a calorie deficit forever or you would literally dwindle down to nothing and probably die.

What I mean when I say the same way you will lose the weight is the same way you will keep the weight off comes down to the habits you implement in order to lose the weight.

Let’s dive a bit deeper here, shall we?

1000 Calorie Diet : Will It “Work”?

Now that we have our new definition of what makes a diet work, let’s talk about if a 1000 calorie diet will pass or fail this test.

When looking at if this is something that may be sustainable or not let’s look at what you would have to do in order to eat 1000 calories a day.

First starting off, 1000 calories a day is next to nothing. A simple meal at a restaurant usually averages about 1000 calories. The average American dinner can be anywhere between 5-800 calories.

Hell, just snacking throughout the day alone can have some peoples calorie totals rise up to 5-800 as well.

If you have never truly counted your calories before, I would strongly recommend doing so for at least 30 days to get an accurate intake of just how many calories you are eating.

If you want to learn exactly how to track calories step by step, you can head here to my free YouTube video covering just that.

So now knowing that 1000 calories is also less than what a 2 year old baby needs to eat, what will you have to do in order to eat 1000 calories a day.


Well, for starters you are going to have to eat next to no food.

You will probably have to cut out snacks.

Your meals will pretty much be compiled of plain chicken and tilapia with some broccoli on the side.

Going out to eat with your friends and family will be a thing of the past as we mentioned above the average restaurant meal averages around 1000 calories.

Therefore it is going to be incredibly challenging to still go out to eat and stick to your diet.

On top of you are likely going to have to cut out all of your favorite foods completely, like cookies, donuts, burgers, your spouses favorite pasta dish, etc.

There will be just no way you are able to eat those foods on such a low calorie limit each day. They will take up too many calories and you won’t have room for them.

This will lead you down a path of restriction, which we will touch on here in a second.

Just to name a few things, that is what your life would look like on a 1000 calorie diet.

Do You Think That Is Something You Can Maintain Forever?

Again it is not so much about the exact calorie number, it is the fact that to get to that calorie number the habits you are going to have to take up for incredibly unsustainable.

Cutting out all of your favorite foods, never eating out, eating such few calories throughout the day.

The methods you will be using to eat 1000 calories a day will be unsustainable, therefore whatever results you do see eating 1000 calories a day will be unsustainable as well.

Meaning you will eventually just gain the weight right back, which does not pass the test of whether a 1000 calorie diet will work or not.

Now, not only does it not work, it also brings on other various physical and mental health concerns, which we will touch on now.

1000 Calorie Diet : Binge Eating Disorders

Whenever a binge eating disorder is brought up I do not take it lightly.

I have helped numerous of my online coaching clients overcome their struggles with binge eating so I have seen first hand how much it can take a toll on someones life.

As well as I wrote an entire article on how to stop binge eating at night, you can check that out HERE after reading this article if you want.

I am bringing this up because I take this very seriously. As I told you, the amount of people who come to me on a daily basis with a very disordered relationship with food is nothing short of downright sad and depressing.

It hurts me to see people whole heartedly afraid of eating carbs because they think they are going to gain weight.

Or barely eating throughout the day and binging at night because they were told to go on a 1000 calorie diet.

The fact of the matter is it is bullsh*t and anyone who is promoting eating this kind of way needs to be removed from the fitness space.

What happens when you try to eat such low calories is what we touched on earlier.

You are going to have to over restrict not only your calories, but also your foods.

The result will be you end up not having cookies because they are “bad”, or completely cutting out carbs because you think you can’t have them on your diet.

This is the single most common thing that leads to binge eating disorders is this concept of over restricting foods.

Whether it be from overall calories or certain food groups, the over restrict — binge cycle is one that so many people struggle with.

Having seen the toll it takes on people and having worked people out of that cycle, I simply will not stand for supporting or promoting any type of diet that could induce that.

Again if you want a bit more information on binge eating and if you struggle with it, you can check out my article HERE that I think can help you a ton.

Therefore when it comes to a 1000 calorie diet, I would say it does not pass the test yet again due to its correlation with inducing binge eating disorders.

Physical Health Complications

Funny how we are just now getting to the physical health side of things when it comes to a 1000 calorie diet.

I mentioned earlier that 1000 calories a day is less than what a 2 year old baby needs to survive and I meant it,

Our bodies run off calories, it is our source of energy and fuel.

You know how the plants have the sun or your car has gas, we have calories.

If your car doesn’t have any gas, or it is constantly always 3 miles til empty, it’s not going to run too well.

If plants don’t have the sun, well, you know what happens then.

When you partake in eating such low calorie amounts there are serious health risk factors that come along with this.

Some of which are mentioned below.

Physical Health Complications With A 1000 Calorie Diet

• Low energy
• Extreme fatigue
• Extreme exhaustion
• Dizziness
• Restless sleep
• Loss of period for women
• Micronutrient & Vitamin deficiencies
• Extreme cravings
• Loss of sex drive
• Lowered Metabolism

To name a few.

How do some of these examples happen?

When there is a loss of period in women or loss of sex drive in men or women, the body does not have adequate calories and dietary fats coming in there will be a massive hormonal imbalance.

Your metabolism will essentially shut down that side of the body since it is technically non essential for living and it will only complete the tasks it needs to live, resulting in loss of these two things.

On top of that your metabolism will lower for a few reasons.

Number one is because when you go into a calorie deficit your metabolism lowers regardless, but it can be mitigated.

This is done bynot going too low in calories, preserving lean muscle mass, and strength training.

If you cut your calories so low, your metabolism will slow down exponentially causing things like what we just mentioned above to happen, as well as losing lean muscle mass.

Losing lean muscle mass is not good because it will not only slow down your metabolism even further but also decrease your strength while increasing your risk of injury as you age.

I have a whole video discussing metabolism and what happens when you eat too little calories, you can check that out HERE if you want.

I could go on and on but I think the point has been made, going on a 1000 calorie diet is a serious health risk and should be avoided.

What To Do Instead Of A 1000 Calorie Diet

Now that we have established that a 1000 calorie diet is not the way you want to go about losing weight because it doesn’t “work” nor is it optimal for mental or physical health, what should you do instead?

Well don’t worry because do I have the thing for you.

I mentioned earlier that what you need to do in order to lose weight is to be in a calorie deficit.

You know you shouldn’t be eating 1000 calories a day but how many should you be eating?!


I got you covered.

I have an entirely free calorie calculator that you can head to in order to figure out how many calories a day you need to eat to lose weight.

Just plug your numbers in and it will be a simple way of knowing how many calories to eat.

You can head to my free calorie calculator HERE .

Beyond that, there a few things I want you to prioritize within those calories you are eating.

Protein

Protein is by far the most important nutrient when it comes to weight loss. It is also the most under consumed nutrient by those looking to lose weight.

If you want to to be successful in your weight loss journey, make protein your 2nd most important priority behind your calorie number.

If you want to now how much protein you should be eating, I will tell you in the calorie calculator above.

For some ideas of high protein foods, check out my YouTube video HERE going over my list of favorite high protein food.

Finally, if you want 5 of my best actionable tips to implementing more protein into your diet starting today, check out my article HERE .

Like I said protein is the second most important thing behind calories when it comes to weight loss, so treat it as such.

Vegetables

I am going to be short and sweet here.

Quite frankly, I don’t care if you like vegetables or not. I am sorry but I just don’t.

I don’t like paying taxes but I am a grown adult who has to pay taxes.

You are a grown adult, eat your vegetables.

There is a reason they are normally involved in any healthy eating routine.

They provide numerous health benefits, they fill you up for incredibly low calorie, and they should be a staple in your diet.

Start eating more of them today.

3 Meal 2 Snack Method

I first learned about this method from good friend and mentor Jordan Syatt as well as learned about it more in depth when I obtained my precision nutrient coaching certification.

The 3 meal 2 snack method gives you an easy, simple way to set up your eating for the day.

Essentially what you will do is just what it says, eat 3 meals and 2 snacks per day.

Let’s say you wake up at 6am.

Breakfast is a 6:30am.

Your first snack is at 9:30am.

Lunch is at noon.

Second snack is at 3pm.

Dinner is at 6-7pm.

It works insanely well for myself and all of my online coaching clients and I know it can for you as well.

I go way more in depth on the 3 meal 2 snack method HERE if you want some extra guidance on it.

1000 Calorie Diet : Final Word

There you have it. As promised we covered everything you need to know about if a 1000 calorie diet was safe and effective or not.

As well as what you can do moving forward to ensure you see the results you are looking to see.

I hope this article helped you. If you have any questions or concerns don’t hesitate to drop them below and or shoot me an email to coacheric@ericrobertsfitness.com.

If you want to see if we may be a good fit in my online coaching program, you can head HERE To fill out my application form.

Other than that, just know I am always here to help.

Look to talk soon,

-E

If you have been wondering how to stop binge eating at night and take control of your diet, you have come to the right place.

It seems that all day you do good with your diet only until the night time rolls around and you become a snacking machine.

You are eating everything in sight and just can’t seem to stop!

Don’t worry because in this article you and I are going to cover everything you need to know about how to stop binge eating at night.

The issue of binge eating at night is a complex one that every individual struggles with in a different manner.

I am going to lay out 5 of the most common reasons why you are binge eating at night and how to go about fixing them so no matter what your issue stems from, you will get an answer for it here.

To not dilly dally any further, let’s dive right in.

How To Stop Binge Eating At Night

Disclaimer

Before I dive into anything I am going to talk about I have to make this very clear first and foremost.

I have helped tons of my online coaching clients who have struggled with binge eating in the past get to a place where they can overcome it and or at the very least manage it incredibly better.

I have first hand experience working with these individuals which is why I can write this article to offer my 5 most common scenarios an how to fix them.

Yet I will say this, I am not a therapist or mental health expert. I am a fitness and nutrition coach.

I have helped dozens of people with their binge eating but I am not naive to know that sometimes certain scenarios go beyond the scope of my practice.

This article is going to be speaking about what I know within my field of coaching clients on nutrition and fitness.

There will be some mental health information included as well, but I would encourage you reading this to see or speak with a therapist if you have ever thought once about it.

If that is something you are fortunate enough to have access to, I encourage anyone and everyone to do so.

Speaking with a mental health professional is something I believe will become more and more common over the next 10-20 years. Remember even the strongest people need help sometimes.

With that being made clear, let’s now dive into the top 5 things I have seen as a coach helping my clients on how to stop binge eating at night.

How To Stop Binge Eating At Night : 5 Most Common Scenarios

When it comes to binge eating, what I have found as a coach is normally there are patterns that pop up.

Something I talk about often is it usually isn’t the singular, specific event of the actual binge eating that is the issue.

There is usually a chain of events that leads up to that scenario, that is just the straw the broke the camels back.

Much like if you were to quit your job, you don’t just randomly decide on a whim to do so.

You are probably frustrated with your boss, the commute to work sucks, you don’t like your co workers.

Then maybe yes one day you say to hell with this, but it was the sequence of events that led up to that point.

Very similar situation here. Normally if you can pin point where you going wrong during the day, you can “break the chain” and a different outcome will at night.

Let’s dive into the top 5 most common chain of events and how you can fix each one.

1. Labeling Foods “Good” And “Bad”

If I had to pick the single most common scenario that leads to binge eating, it would be this right here.

Labeling foods good and bad.

In this world of health and fitness, people often look at foods on an extreme level.

A salad is “good”, a Oreo is “bad”. (I say shame on anyone who puts down oreos, they are amazing!!).

Eating plain chicken with broccoli is “good, eating a burger is “bad”.

The fitness space likes to swing on these extremes pendulums.

Here is the reality, there are no “good” and “bad” foods.

Why?

Because first off no one food is going to make you gain weight or make you inherently unhealthy.

The main thing that matters if you want to lose weight is that you are in a calorie deficit, aka you are eating less calories than your body burns.

As well as having a burger or an Oreo every now and then isn’t going to kill you. The fact that if you have them every day at every meal, that is the issue.

Food is simply that food.

A salad is going to have high filling foods for low calories.

An Oreo is going to taste absolutely amazing.

Chicken and broccoli is going to be high protein and very nutrient dense.

A burger is something you may share with your friends at a 4th of July bbq.

None of them are good or bad.

They are just food.

This notion that you are doing something wrong if you eat the Oreo or the burger is the single most common thing that leads to binge eating.

For a few reasons.

When you label these foods bad what happens? You restrict yourself from them.

In your head they are off limits and you should not have them.

Well, what happens then? The same thing that happens when you walk into the store and tell your kid “don’t touch anything”.

What do they do? Touch literally everything 4 seconds later.

When you label these foods bad you want them that much more. This creates this anxiety and stress in your that builds up and builds up.

Then eventually when you do have the Oreo, or the burger, what happens?

You don’t have it in moderation, you eat the entire sleeve of oreos or you absolutely demolish the burgers and fries.

Because at that point two things happen.

One, it is “off limits” so after you are done having it, you will go back to not being allowed to have it again.

Therefore when you do have it you are going to be sure to have all of it. You don’t have any in moderation.

Two, because it is a “bad” food you feel like you did something wrong. You feel guilty. You feel like a failure.

What happens then? Since you feel that way you think “Well, I already f*cked up, so might as well keep going”.

Which again leads to nothing in moderation and you completely binging out.

So, How Do You Fix This?

You first understand there is no such thing as good or bad foods.

Like I mentioned earlier, you can still eat oreos and lose weight.

You can still eat a burger and fries and be healthy.

How? Because as long as you are in a calorie deficit, you will lose body fat.

My online coaching client Mary here below lost over 80lbs eating some sort of dessert every single night.

If you want to learn more about a calorie deficit and figure out how many calories you should eat, feel free to head HERE to check out my free calculator.

Remember, everything in moderation. I mentioned earlier the fitness industry works in extremes, I don’t want you to do that.

The key to a healthy, sustainable lifestyle is moderation, not over restriction either way.

You can enjoy your favorite foods in moderation and still be healthy, I promise.

In terms of how to stop binge eating at night, this is the first and possibly the most important piece of advice I can give you.

This how you “break the chain”.

2. Not Eating Breakfast

Man oh man, do people love skipping breakfast!

I get it. You might have an insanely busy morning. The kids are getting ready for school, the dog is running wild, you are trying to get yourself ready for work.

It can be incredibly easy to just let breakfast fall by the wayside.

Or maybe you just aren’t hungry at breakfast time, so it is easy to skip it and keep moving along with your day.

I am here to tell you, skipping breakfast is by far one of the biggest culprits to bing eating at night and I will explain why.

I understand you may not be hungry or you may not have time to cook a huge breakfast, but here’s what happens.

Let’s say you finish eating dinner around 7pm, then you snack the rest of the night. You go bed at 10pm, and wake up at 6am.

From the time you last ate to the time you woke up that is 11 hours.

Then once you are up, you skip breakfast for whatever reason falls under your scenario.

So at about 11 or 12 you finally get to eating some real food because you are damn starving by then. I mean, it has been 16 hours since you last ate.

You have a good size lunch because you haven’t eaten all day so you make sure to fill up.

This large lunch then fills you up and leaves you stuffed, making it so you don’t really eat until you arrive home.

Maybe a snack here or there, but nothing big.

You get home around 5-6pm and man, you are getting hungry.

In the last 22 hours you really only have eaten one meal. You get home and the hunger and cravings start to kick in.

You look for any food you can find. Chips, cookies, pretzels, anything. You chow down on those while you wait for dinner to be cooked.

600 calories of pretzels later, dinner is served. Those pretzels did nothing to actually fill you up or provide you any real nutrients, so you are still starving. It seems you can’t get enough!

Dinner rolls around and you stuff your face because you are damn hungry! You haven’t eaten any real food all day!

Even with stuffing your face you aren’t truly satisfied because again, your body didn’t get food all day so it is going to have to get some nutrients at some point!

This is where the almost uncontrollable binge eating at night happens. Since your body has been deprived of food all day, you are going to have to eat at some point. Your body needs calories to live.

Therefore when night time rolls around, you are going to make up for not eating all day and then some.

This is why when people come to me and say “ I do so good during the day I barely eat anything!”, that is in fact not a good thing at all.

That is the exact thing that is causing this chain of events to occur to end up leading you to binge eat at night.

So, How Do You Fix This?

It is quite simple actually, you make it a non negotiable to eat breakfast.

With many of my clients who come to me with this, this small change right here has made the world of a difference.

It doesn’t have to be huge starting off, you don’t need a gourmet meal, but something.

This could be a protein shake, a greek yogurt, an egg omelette.

Preferably you want to make it something with protein (we will talk about protein & it’s role of how to stop binge eating at night a bit later on).

Point being just make sure you get something. This can get some food in your stomach, get some calories in your system, and make you less of a ravenous beast at night.

Also, another tip that I have seen work with a few of my clients, try not to “save your calories” for night time. Aka, don’t under eat during the day just so you can eat more at night.

This usually is a sure fire way to promote binge eating. Eat more through out the day to eat less at night.

3. Not Eating Enough Protein

I mentioned it earlier and now we are here.

If there is one nutrient in the world that is under consumed more than anything it has got to be protein.

I can understand why, it is normally more expensive to make / sell and less convenient to eat.

I mean you can’t just carry around a warm chicken breast all day after all.

Yet that doesn’t change the fact that it is one of the biggest reasons why I see people binge eat at night.

Why is this?

Protein is by far the most satiating nutrient. This means it helps fill you up and keep you full the longest.

It helps keep your blood sugar / glucose levels stable as well, which helps fight off cravings.

If your blood sugar / glucose drops, your body is going to need a quick source of energy to get it back up.

What is this quick source of energy? You guessed it, sugar. Therefore this often comes in the form of sugar cravings.

The funny thing is your body doesn’t actually want sugar at all, it wants protein so it can be back to a normal level sustainably. Our brains just say “Get quick energy!” Which turns into sugar cravings.

If you would eat protein when you have sugar cravings, the cravings would go away and stay away.

As opposed to if you just keep eating sugar, as you probably know, you keep needing more and more because you can’t sustain the level it just goes up and down constantly.

This leads to continuous eating and eating and eating, aka binge eating at night.

So, How Do You Fix This?

Simply put you need to start eating more protein. There is no way around it.

It can be one of if not the bigger game changers for you.

If you want to know how much protein you should be eating, I did an entire YouTube video covering all things protein HERE.

If you want to check out some of my best ways to start adding in more protein into your diet, check out my article HERE .

Add in protein, break the chain.

4. Too Many Temptations

Let’s face it, we only have but so much will power in a day.

Being in control of your food takes willpower as well. It takes you being physically and mentally conscious of the actions you are taking.

It is not easy, we know this.

On top of that you have your kids, your spouse, the dog, your work and stress from that.

You have a ton of things pulling at your willpower each day.

The fact is your environment is going to dictate your outcomes sometimes.

If you constantly have chips, cookies, desserts, brownies, or whatever the thing you consistently seem to binge on in the house, guess what?

You are that much more likely to indulge in them.

That is not to say you can’t ever have these foods or they are off limits, because that was our first rule.

Yet the fact remains the more temptations you have in your house, when you are tired from the day, stressed from work and your kids, and you haven’t eaten all day long, it is going to be a hell of a lot easier to succumb to temptations.

So, How Do You Fix This?

Maybe instead of buying a whole box of oeros, you buy a two pack.

Rather than buying your favorite chips, buy a different option that you know you aren’t going to be as tempted with.

Or to be honest with you, if you know for a fact you can’t control yourself around a food, it may be a good idea to keep it out of the house for a short period of time.

I have had multiple of my online coaching clients in the past where we completely took a certain food out for two weeks.

After two weeks if we wanted to throw it back in, awesome, if not, that was okay too.

You can also take an Audit of your kitchen, specifically your counter.

Is your counter littered with chips, cookies, and desserts? It is a mess with other stuff as well?

Or is it clean, organized, and maybe having some apples or bananas out on it.

Control your environment, limit temptations, and break the chain.

5. Your Routine

We are all creatures of habits.

You normally do something over and over and over again in your day.

I am sure your night time routine is no different.

It probably looks something like you work all day, have dinner, throw on some loose and comfy clothes, sit in front of the tv and veg out for a few hours.

I get it, there is something to be said for periods of relaxation after you worked all day.

Yet if you constantly finding yourself binging out on the chips or cookies at night when you are watching Netflix, might be time to switch things up a bit.

So, How Do You Fix This?

Well, look at incorporating more mindful activities into your routine.

Often times this mindless-ness is what is causing you to binge. You are just sitting in front of the tv mindlessly snacking.

Try incorporating some different actives into your routine.

This could be exercising, this could be taking 5 minutes to journal your thoughts and what happened that day.

This could be taking 5 minutes to plan out your food for the next day or simply taking 5 minutes to meditate and practice awareness.

One of the things that has worked tremendously well for my online coaching clients is journaling. This helps not only be aware and conscious but it also helps de stress you from the day as well. Getting your thoughts, feeling, and emotions out can be a key driver when it comes to how to stop binge eating at night.

Something that is going to stimulate your ability to think, be mindful, and allow you to be in control of your actions.

Don’t just subconsciously let yourself demolish food in front of the TV. Break the chain.

How To Stop Binge Eating At Night : Journaling

I touched on this briefly above but wanted to make it’s own section because I believe it is that important.

A lot of people struggle with emotional and or stress eating. When you are sad, upset, or stressed, you turn to food for comfort.

Trust me, you are not alone, and this is incredibly common.

Just remember that the food is not going to solve the issue. After you are done eating the food, the same issues or problems will still be there.

Therefore when it comes on how to deal with these emotions, again I am no mental health professional, but one thing I have seen work wonders for my clients is journaling.

They set a 5 or 10 minute timer on their phone and use that timer to journal their thoughts, nothing else.

When you take time to sit down and truly journal your thoughts, feelings, and emotions, your brain has to work in a logical manner.

Often times in our heads our emotions can get so bottled up and it is like chaos up there. Journaling provides you an outlet to safely and effectively get your thoughts out.

This makes the logical side of your brain work. It is much like when you are telling your best friend a story that happened at work and you start it off by saying “Okay, this is going to sounds crazy but!”.

Why didn’t it sound crazy in your head, but when you say it out loud it does?

This is the same concept. When you journal you can get everything out, and after 5 or 10 minutes, if you still want to eat then by all means go right ahead.

Yet often times you will realize after 5 or 10 minutes of working through and getting your thoughts out, the urge to binge eat can dissipate.

You feel more in control, you feel less stressed, you feel a sense of calm.

I would strongly recommend using journaling as a way to help in your journey. I promise you it can make a world of a difference.

How To Stop Binge Eating At Night : Final Thoughts

Well there you have it. All of my thoughts on how to stop binge eating at night.

Again I realize this can be a complex topic with many underlying factors so once more, I would strongly recommend spewing with a mental health professional.

Beyond that, I hope what some of I was able to share with you today helped.

If you have any questions or comments, feel free to drop them below.

If you want to see if we may be a good fit for coaching together, I will link my application form HERE.

Beyond that just know you can do this. It is possible, I see it every single day. I am going to leave you with what one of my online coaching clients sent to me in a check in a few weeks back (during a global pandemic by the way!).

If she can do it, so can you.

Always here to help if you need me. Talk soon,

-E