Hey everybody, Happy Thursday! Now today’s video is something that I’ve talked about in the past, and I’ll link to a playlist at the end of this video if you want to watch more videos like this. But I get so many questions about it that I think it’s important to talk about more and to have a more candid conversation about. So the question is “Hey Kati, how do I stop overeating? Am I bulimic? I always binge eat but now I’m taking control. Sometimes it still happens to me though and I crave something. And then once I eat it, I just can’t stop anymore. And then I feel so bad about it the next day that I exercise to try to make up for it. But then it’s a cycle. I binge eat again. And then I never lose the fat, because it just keeps happening. I get frustrated sometimes, because my friends think I’m too much of a health freak because I’ll tell them I’m on a diet and then when they’re eating I’ll choose not to join them. But the truth is that I cheat myself. And I still binge eat those unhealthy foods from time to time. It’s really a struggle for me, but I don’t know if it’s bulimia already. Or if I’m just too self conscious. I would like to add that sometimes I can’t concentrate too, because what’s on my mind is what am I going to eat next and how much? Does anybody have advice on this? Now this was asked I think on the website. So the reason I want to talk about this is because I think it’s far more common than we realize. And getting stuck in this overeating, restricting, binging, purging type cycle can be really hard to break. With regard to this question, it sounds like an eating disorder to me. Which one? I don’t know. I’d have to talk with her more and understand her situation more and have to know how often. There’s a lot of different factors. If you want to watch my videos about what bulimia, what anorexia is click here. I’ll link the playlist to it. But with that aside, what I think is important to talk about is how do we get out of this binge restrict kind of cycle Whether or not it’s fully an eating disorder doesn’t really matter to me. This is eating disorder behavior. And the truth of it is that first you need to work with a dietician. I know that we don’t all have access to a nutritionist or a dietician or anybody to help us with that, but even ask your doctor for somewhat of a structure of a meal plan. Because what happens is we restrict. That’s usually how it starts. “I’m gonna go on a diet. I’m gonna get fit for summer, fall, for that dance, my wedding, whatever the hell is going on I’m gonna restrict. Then all we can think about is that food that we won’t let ourselves have. Whether it’s “a junk food” or whether it’s just something that our body is craving. Because believe it or not our body actually tells us what it needs if we listen. Like understanding what your body is saying. Listening to it. It’s going to want chocolate sometime. Maybe it needs more sugar. It’s gonna want certain proteins and vegetables and things. It’s gonna guide us to a healthy diet. We just have to listen to it. Now that’s like way down in the stage of recovery and not having eating disorder thoughts or behaviors But we have to eat every 3 to 4 hours. I’m gonna say it again, we have to eat every 3 to 4 hours. That means we’re having 3 meals and 3 snacks every day, because if we restrict and we get really really super hungry, Guess what our body craves? Sugar and carbs Why? Because it’s extremely low on energy. It’s like well shit I can’t deal with this. I don’t know what to do. I need this now, because I’m dying here. I can’t handle it. I have no energy to do what you’re telling me to do. And so we crave it. And then we overeat on it., because we’re so hungry. We’re not even checking in with our body to notice when it’s hungry or full. Okay. There’s a great workbook I’ll link in the description, the Intuitive Eating Workbook. It talks a lot about this. And so in order to break ourselves out of the cycle whether we’re purging through exercise, or laxatives abuse or actual vomiting. Doesn’t matter We’re purging the calories and we’re purging the energy that our body needs And so it’s going to request more. If we’re training for a marathon. If we’re exercising a lot those people eat a lot of food. And a lot of carbs and a lot of fats to keep their body going. And not to mention, I’m studying. Back in the day when I was studying for my license exam, When I was studying in grad school. All that stuff. I had to eat a lot of fatty foods. Whether that be like avocado or a slice of cheesecake, it doesn’t really matter. My brain was using so much energy. Our brains need a lot of fat to operate. It was requesting more and more of those foods, so I gave it to it. Does that mean that I gained a zillion pounds and things just went off the rails? No. Because our bodies need different at different times. That’s why it’s so important to work with your doctor, dietician, nutritionist, because I am not licensed to talk about exactly how much and when and what you need to eat. I just know our bodies operate best when we eat every 3 to 4 hours. If you eat every 3 to 4 hours, you don’t need to any compensatory behavior because most likely you’re not overeating it. Because we’re not under eating on others. And don’t let your eating disorder get all sneaky sneaky where it tells you just cut this one snack out, it will be okay. No, we’re sticking to our plan. We stick to our schedule. That way we don’t get too hungry, so then we overeat. Cause that’s what keeps us caught in this cycle. Eating disorders are sneaky mother fuckers. They will try to wiggle their way in regardless of what’s really going on. And be like “oh, just cut out that cheese, cut out that avocado, just stop doing that.” “Just take that one snack off.” or “just run this extra lap just this one time.” Trust me, it’s never just this one time. Don’t listen to it. Fight back And if you are struggling with an eating disorder and all of this you’re like yes, oh my God, this all the time How do I do that Kati? I don’t even know where to start. Please reach out to a therapist. Find out if they specialize in eating disorders and also you can click the link over here and it will take you to my website. I have a free eating disorder workbook. I know it’s hard work. I know many of you are like “I only got through the first few tasks.” It’s hard work. It’s a place to start. It’s a place to better understand what’s going on with you. To help you get some help you need maybe while you’re waiting on a wait list to see someone. I’ve heard from a lot of you the wait list in the U.K., other parts of the world are insanely long I hope that helps. I hope this helps get you out of that cycle. We have to eat every 3 to 4 hours you guys otherwise our body will crave some intense amounts of things We’ll feel like we’re over eating and we’ll go back to that whole purging restricting binging purging restricting binging purging cycle I love you all. I hope that this helps. Please share this video. You never know who needs this information. And who it could help. And if you like this kind of content give it a thumbs up. And as always I love you. Share in the comments your experiences and I will see you on Monday.