How can I get stronger without eating

7 simple ways you can avoid binge eating

Loss of control while eating is crap. But you can avoid binge eating. Here are 7 ways to return to relaxed eating habits.

Have you ever had uncontrollable hunger?

Many people feel miserable, weak, and bloated after such an episode. I can understand the frustration well. Especially when it REALLY was about lowering the percentage of body fat.

And then you say to yourself: “That's enough. Never again!"

Until the desire is back.

Some people feel trapped in a vicious circle from which they can no longer see a way out.

I understand that. Because very few athletes talk about it, although a great many know it.

Why loss of control while eating is not uncommon

There are a number of scientific studies that have examined and statistically recorded the nutritional behavior of athletes

Most affected are athletes in whom weight has a direct impact on athletic performance - for example, wrestling, rowing, horse racing, bodybuilding, gymnastics, running, diving, figure skating, swimming or dancing.

Expressed in numbers:

  • 33% of males and
  • 66% of female athletes are affected in these sports.

Above all, one thing becomes clear:

Eating attacks are not a fringe phenomenon.

Most likely, these numbers can also be applied to people who do not compete in sports - but rather pursue their own physical goals.

If you want to look good naked, you should know how to avoid binge eating.

The good news is, the odds are 50/50 that you will never have this topic. And if it does, I tell you:

You can find your way back to relaxed eating habits.

AND achieve your goals.

Here are seven simple but proven strategies to help you find your way back to a diet that makes you feel good AND can make progress.

1. Make IF-THEN plans

Psychologists recommend this simple trick for sticking to positive behaviors when willpower wanes. 56

Take a moment and write down all of your previous feeding attacks triggers.

As soon as your trigger list is in place, you create a second list.

Now you note down NEW behaviors with which you can change your previous habit.

Here are a few examples - just to get your creative energy flowing.


“I'm broken, tired and bored. I want chocolate! "


I read a book, play a game, talk to a friend, drink my favorite tea, listen to a guided meditation or an audio book.


“Oops. I ate more than I planned. It doesn't matter now. Let's see what the refrigerator can do. "


Hook on it. There are no bugs, just feedback. I go for a walk, listen to music, do something beautiful that has nothing to do with food.


“Argh. I don't want to count calories! If I don't track, I feel freer and can also eat more. "


I just PLAN for the extra calories. Alternatively, I allow myself a break from my daily schedule and consciously enjoy it until I feel full.

You need this willingness to experiment in order to avoid binge eating. The best thing to do is to write it down three most common triggersthat have caused loss of control in the past.

Then make plans with alternative behaviors that you want to test in the future. This is how you can find out which behavior works for you and which good habits you can work on.

Continue reading:Learn more about emotional triggers in this article.

2. Eat your fill

You can also eat your fill when you lose weight.

On the one hand, by eating slowly and consciously. On the other hand, by giving your body the nutrients it needs.

Otherwise, feeding attacks are often inevitable.7

The more you have lost weight, the more you can be careful to eat ENOUGH.

Specifically, this means:

  • Enough Calories. In order to avoid binge eating, women should cover at least 80% of their calorie requirements, men at least 70%.
  • Enough protein. Of all macronutrients, protein is the number one filler. Too little of it promotes cravings (“protein lever effect”).
  • Lots of vegetables. About half of all meals. Vegetables provide micronutrients, water, fiber and fill your stomach so that you feel full.
  • Enough healthy fats. If certain omega-3 fats are missing, your body can signal cravings. Then fish oil capsules help.
  • Enough vitamins and minerals. Bottlenecks can arise particularly in the calorie deficit, but these can easily be closed with targeted dietary supplements.

If you want to lose weight with a crowbar, you do the math without your body. Because he reacts when he lacks nutrients - with cravings.

So cravings are not bad.

It is a protective function of the body for which you can be grateful. Because without it, humanity would probably already have died out.

And fat loss also works without cravings and feelings of deficiency.

As soon as you find a way WITH and not against your body.

The radical self-discipline path may even work for a while. But in the medium term it can lead to a vicious circle of phases of absolute control and loss of control.

And that is, with all due respect, a shitty feeling.

There is, the path that feels like swimming with the flow. Often it is enough to recognize and serve the physical needs of your own body.

Continue reading:In this article, you'll learn how to get the most important nutrients you need - without going crazy with the details.

3. Forget the prohibitions

If you deal with nutrition and weight loss programs, you will inevitably be confronted with total bans.

Banning something that you don't care about anyway is easy. No problem!

But what if you suddenly have to do without the things you love? Most people score an own goal with it. This creates feelings of deficiency and these are often the beginning of the end of the project dream figure.

Prohibitions increase desire.

That is why Jenny and I do not forbid our clients in coaching (the only exceptions are - if at all - competitive athletes in direct competition preparation. And you don't have to do competitive sports to look good naked).

The 90-10 rule works without prohibitions.

That means, for 10% of your meals you let five be straight and eat whatever you feel like eating - pizza, cake or the ice cream from your favorite ice cream parlor.

You simply plan for exceptions.

And by doing so, you avoid the prison of food bans.

Continue reading: "Do NOT think of a pink elephant now!" Exactly. Therefore, food bans are usually counterproductive. Nevertheless, you can change your diet - with the right tactics and the right mindset.

4. Stay in the action

Opportunity causes binge eating. You need space. And that arises, for example, from boredom and loneliness.

Find something that interests you.

You might even make a to-do list of activities that you love - that have nothing to do with eating.

When the desire comes, you simply take a task from your list and tick it off first.

Here are a few "emergency activities" in case you don't feel like checking your list:

  • Call a friend and talk to them (about something non-food related).
  • Go for a walk.
  • Read a good book (preferably nothing related to food).
  • Do a short workout.
  • Have a cup of tea (I love this one).
  • Go to a coffee shop, bookstore (or a combination of both).
  • Play with your pet.
  • Scroll to the bottom of your WhatsApp message list and ask an old friend how it works.
  • Play a game on the PlayStation.
  • Do something with a family member.
  • Listen to your favorite music.

Nice side effect:

You train yourself from the old, (previously) unconscious behavior.

Because sometimes binge eating is just a learned behavior that has become a habit through frequent repetition. And you can change habits.

Continue reading: Here you will learn a simple 5-step method with which you can overcome frustration.

5. Avoid binge eating by making them uncomfortable

Domino food.

This is what Tim Ferriss in “The 4-Hour Body” names foods that are practically impossible to eat just one piece.

"Eat one, ate them all."

Domino foods are individual. For me it's chocolate and pastries, while nuts, chips or wine gums leave me cold. It's different with others.

The best thing to do is banish Yours Domino food from the apartment.

And if that doesn't work, you can stow it where, firstly, you cannot see it and, secondly, can only be reached very uncomfortably.

Out of sight, out of mind

You may even forget that you have domino groceries around the house. In any case, you make use of your convenience.

If your comfort is stronger than your need, you win.

It's often easier to resist ice in the freezer when it's buried deep under vegetable bags.

You can also use a Protein ice cream serve.

This satisfies the sweet tooth, makes you full of cardboard and contains comparatively few calories.

This is relatively easy to implement in a single household. If you live with your significant other or generally in a shared apartment (for example with close relatives), you should bring your roommates on board.

It often makes a huge difference when you ...

  1. initiate into your goals and
  2. ask to stow potential domino food out of sight.

Most people help if you ask them and tell them about your situation.

Continue reading: Here is a simple truth. Sooner or later you will eat the groceries that you buy - or a close relative. Bring your pantry into shape with the grocery shopping list. And create a framework that makes it easy for you to stick with it.

6. See, hear, feel, smell and taste what you eat

Do you know why many people eat out of control?

You eat without REALLY eating.

They are everywhere with their attention, just not while eating. Perhaps they are surfing the Internet on the side, watching the latest Netflix series, checking Instagram, reading a book or, best of all, all of them at once.

Eating can only satisfy you when you are at it.

When you eat, you can enjoy it - with all your senses.

  • You see your meal. Often it increases the enjoyment even more if you arrange it nicely.
  • Listen In some cultures, eating noises are celebrated. With us this is rather frowned upon. Perhaps that is precisely why it is so fascinating to be aware of how eating different foods sounds. Do you hear the differences?
  • Feel the texture. Eating is feeling. Lips, tongue and oral cavity are among the most touch-sensitive parts of your body for a reason. By beginning to consciously perceive them again while eating, you double the enjoyment - without extra calories.
  • Smell. Have you ever observed a wine connoisseur enjoying wine? Before he puts the wine in his mouth, he not only checks the color and texture, but also the smell. When was the last time you consciously smelled the smell of a food?
  • Taste it. Taste is the most obvious sensory perception when eating. But food also works without it - for example, if you let yourself be distracted by other things while eating.

People who are prone to binge eating eat - often as a result of years of habit - decoupled from their senses. 7

As a result, they neither notice how much they are eating nor how they are feeling.8

By training to eat with all your senses again, you can avoid binge eating. In three ways:

  1. Eating becomes boring at some point. If you eat for 30 minutes - and don't focus on anything other than eating - then sooner rather than later you will want to finish and do something else.
  2. Fewer calories are more satisfying. People who suffer from binge eating often occupy themselves with their smartphones, computers or televisions while eating. Eating on without the distraction can be quite a challenge
  3. You notice when you go too far. If your attention is elsewhere, you may perceive a binge eating as a “big meal” until it's too late. By focusing your attention on the food, you not only increase satisfaction. You're also much better at controlling the amount.

In our day and age, attention is one of the most valuable commodities.

If you observe the people around you, you will notice how many people are doing one thing - while they are doing something else. They go from A to B answering messages, checking emails while cycling and Instagram while driving.

Anyone who plays with a smartphone at the wheel
risk losing control of his vehicle.

If you play on your cell phone while eating or watch TV,
risk losing control of his body.

Conversely, this means that healthy eating behavior CAN only arise if you give it the space and the mindfulness it deserves.

Continue reading: Here are 3 more mindfulness-based belly-away tips that work - no need to change your diet.

7. Spend time with friends, family, and strangers

Emotional eating is normal. In fact, it can be very healthy.

We don't always eat just to supply our bodies with nutrients. That's okay!

Or would you say at your own wedding dinner: “Nothing for me, please, my body doesn't need any nutrients right now”?

Now there are also less good emotional reasons to eat something:

Some people eat when they feel lonely, frustrated, or stressed out.

Such motives also increase the risk of food cravings and loss of control

Close personal ties protect against uncontrolled eating.11

Scientists assume that binge eating is often intended to compensate for social closeness - a role that they of course cannot fulfill.

Because of this, emotional hunger can fizzle out as soon as you look for someone to talk to.

Face-to-face meetings are better than phone calls. And phone calls are better than text messages.

You may be amazed how easily you let go of the thought of food once you have a real conversation with someone you care about.

Here is another option:

Eat in company.

Often it is much easier for you to find healthy eating habits if you eat with someone who is a role model for you in this regard - even if they do not know anything about it.

Continue reading: The people we surround ourselves with determine who we are and will become. You can find out more about this in my book Looking Good Naked, Chapter 2, “Success Factor Social Environment”.


The most important first step in avoiding binge eating is to accept that behind every strange behavior there is an important (and legitimate) need.

It is possible that your body is simply crying out for essential nutrients. It can be based on emotional needs - the desire for love, closeness, relaxation or security. Sometimes it's just a stupid habit.

You want to find out what you are about. Then you'll find a new way to use it. It's that simple and so challenging at the same time.

Change means training.

Nutrition is in no way inferior to sport.

When you try something new, it's normal that it doesn't work out as planned on the first try. You can assume that.

But if you stick with it and keep experimenting, you will change your habits - and with it your body.

You have now learned about seven new techniques that can prevent binge eating:

  1. You make IF-THEN plans
  2. You eat your fill (and fill up on all the essential nutrients)
  3. You forget the prohibitions.
  4. You stay in the action.
  5. You make it uncomfortable not to eat healthy.
  6. You see, hear, feel, smell and taste what you eat.
  7. You spend time with people who are important to you.

Just that we talked. Binge eating is not a nice experience.

And if you had thought that you could never break the vicious circle and eat like a normal person again - then let me tell you one thing: You can.

You can!

As long as you are willing to invest some time and patience.

I know that from my own experience and from working with clients who used to have this topic and have now become accustomed to new behaviors.

Question: If you have had the topic before - what helped you to avoid binge eating? Do you have any other strategies that you would like to share with us? Write a comment.

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  7. Mathes WF, Brownley KA, Mo X, Bulik CM. The biology of binge eating. Appetite. 2009; 52 (3): 545-553. doi: https: // [↩] [↩] [↩]
  8. Wansink B. From mindless eating to mindlessly eating better. Physiol Behav. 2010; 100 (5): 454-463. doi: 10.1016 / j.physbeh.2010.05.003. [↩]
  9. Higgs S, Woodward M. Television watching during lunch increases afternoon snack intake of young women. Appetite. 2009; 52 (1): 39-43. doi: 10.1016 / j.appet.2008.07.007. [↩]
  10. Temple JL, Giacomelli AM, Kent KM, Roemmich JN, Epstein LH. Television watching increases motivated responding for food and energy intake in children. At J Clin Nutr. 2007; 85 (2): 355-361. Available at: [↩]
  11. Iacovino JM, Gredysa DM, Altman M, Wilfley DE. Psychological treatments for binge eating disorder. Curr Psychiatry Rep. 2012; 14 (4): 432-446. doi: 10.1007 / s11920-012-0277-8. [↩]

Category: SlimmingTags: Appetite, Eating, Fat Loss, Stop Cravings, Sports Nutrition