Binge Dieting

Betsy Thurston MPH RD talks about the importance of risk as you correct your old habits and begin re-evaluating your beliefs. The idea is to begin to try new ways of eating and thinking about food (and life) that could help get you where you need to go on your journey towards freedom from the struggle. At the end of the podcast the talk turns to the concept of surrendering to what "life" might want or need from us.

Betsy Thurston MPH RD talks about the approach to recovery that was presented in the book , "Brain Over Binge" by Kathryn Hansen. In this book the theory is that we absolutely have control over binge eating and that sometimes more in-depth therapy is unnecessary. Betsy talks about the key points in this book and how these ideas compare to other more common recovery models.

Betsy Thurston MPH RD talks about procrastination and how it works to keep us in the cylce of dieting and disordered eating. She presents specific ideas that can help this common habit. She talks about the concept of procrastination as its own addiction.

Betsy Thurston MPH RD talks about how to look at our food and weight and eating struggles from another perspective. Awakening is a powerful message that considers not only food issues but relationship and health and life dramas. Awakening increases our motiviation by decreasing our resistance.

Betsy Thurston MPH RD talks about binge eating from the perspective of addiction and the well-established solution of the 12 steps.  She talks about the connection between food addiction and spirituality and the role of overeaters anonymous.

Just because you're having a salad doesn't mean that you're eating less. Sometimes, an order of salad can have more calories than a burger; calories matter, and calorie counting is an essential tool in weight loss. Knowing about the calories in the food you eat and opting for lower calorie alternatives can make a big difference in your weight loss journey.

In this episode, I discuss why calories matter and the significant difference calories make in weight loss. I also share some calorie comparisons of some foods to show how choosing low-calorie alternatives can make a difference in weight in a year.

Tune in to the full episode to learn why calories matter and how you can cut on calories.

The transformative class will include pre-recorded videos, audio recordings, handouts, and membership in a Facebook community. You can't take this class and not begin to understand the roots of your eating habits that you might be frustrated with. I am so confident that it will help you that I offer a money back guarantee!

If you would prefer more individualized help, contact me so we can schedule a private virtual session.

To sign up for the class or get private help, you can send me an email at [email protected] or visit my website.

1. Why is calorie counting important?
2. What can you do to decrease calorie intake?
3. How to enjoy lower-calorie foods?

• Lose It! by Charles Teague and Anahad O'Connor
• My Fitness Pal

One pound of body fat is equal to 3500 calories. To lose one pound, you need to take in less than 3500 calories than you use. The energy expenditure differs. It depends on your basal metabolic rate and how much energy you burn.

Genetics plays a role in calorie burn or weight loss. Some people are more efficient at holding calories and making food turn into fat compared to others — efficient fat savers. That's a bad thing for people who don't want a lot of weight, but that's the way it is. It's normal. Some people have blue eyes, others have brown, and others hold their calories more than others.

Food quality and hormones can influence the body's response to food. Low-quality food can cause the brain to have a different reaction in the body and hold on to calories a little tighter. High-quality foods tend to be higher in fiber, less processed, less refined, less sugar, and more plant-based. Another relevant factor is gut health, which points to eating high-quality foods.

Stress hormones can change the brain and its reaction to metabolism. We are a mind-body-spirit entity. Calorie experiments in a laboratory are very different from how calories play out in a human body under stress, has poor gut health, or is eating low-quality food.

Calories matter, so calorie counting helps. However, strict calorie counting will backfire every time because it sets you up for rules-based thinking. It's not a good option for people with eating disorders, binge eaters, and black-and-white thinkers.

You shouldn't feel like you're on a diet. Focus on honoring your body with the best quality foods on a cellular level. You should feel good and feel healthy. Calories should be considered when choosing foods, but they shouldn't be the most important consideration.

A study shows that if you change the way you eat, you can change your brain's sensitivity to healthy and unhealthy food. You can train your brain to look for high-quality, healthy food and change your food palate.

Find alternatives with lower calories. For example, you can switch from fat-free milk to almond milk, use non-fat mayonnaise instead of the regular one, or remove sugar from your coffee. Having more natural foods and fewer additives can decrease calories too.

You can make little changes that wouldn't bother you that much. You can have two slices of cheddar cheese instead of four, or you can choose the lower-calorie sauce in McDonald's. These can make a difference in a single year.

In the United States, one order is usually two or three servings. To ensure portion control and avoid eating the entire serving in one sitting, set aside half of the serving and put them in your freezer. That way, they're out of sight, out of mind, they don't smell delicious, and you can reheat them another day.

You can opt for the smaller option to save on calories: this is the idea behind thinner dinner swaps. You don't have to restrict yourself from food cravings. Instead, get what you're craving in a small portion. It is best to check your food's calorie count before ordering to help you make an educated and mindful decision regarding your food intake.

Alcohol can quickly increase calorie intake. However, you can be smart about your alcohol intake too. You can opt for alcoholic drinks that have lower calories. Similarly, you can also opt for party foods with lower calories. Overall, when you become more conscious about the calories of the food and drinks you intake, it can make a long-term difference in your weight. You can feel the difference even after only ten weekends.

It can be extra challenging to control ourselves at parties, so looking into calories and portions can help you stay smart and mindful while still enjoying.

"But I also think calories are relevant. You have to look at all of it. And it's always a puzzle and each person is different."

"And in this case, strict calorie counting will backfire every time because it sets you up into rule-based thinking."

"Sometimes it's really hard not to eat all of those servings if it's staring you in the face. The point of power—don't forget—is when you open your mouth and put in your order."

"But don't think you're doing yourself any favors just because it says the word avocado and turkey burger. We're talking enormous portions as the key problem here."

"I'm not saying it's particularly healthy, but I'm saying if that's what you're craving, get what you're craving in a small portion, and you're going to be better off in terms of this."

Have any questions or want to schedule an appointment? You can email me at [email protected] or visit my website.

To making peace with eating,

Betsy

Betsy Thurston MPH RD talks about brain research and gives specific tools and ideas to help you get more in control of your brain.  Hopefully weight and health issues will then be more easily resolved.

Betsy Thurston MPH RD talks about the difficulties of trying to stay focused on healthy eating while at the same time feeling sick, in pain, or exhausted.  She offers some tools that might prove helpful.

Betsy Thurston MPH RD talks about the importance of incorporating more pleasure into your life and into the experience of eating.  To manage your weight and your eating it's critical to seek out that which makes you happy.

Betsy Thurston MPH RD talks about how to increase your chances for healthy eating by  planning ahead and setting up your house and environment for success. Betsy also will tell you what she has in her pantry, in her refrigerator, and in her freezer!