In this episode, we discuss a problematic cycle that many of us find ourselves in when we attempt to lose excess body fat. Many of us assume that the only way to lose weight is to heavily restrict ourselves and dramatically cut our food consumption.

The problem with this way of thinking is it doesn't work. The restrict-binge-restrict cycle begins when we decide to be restrictive with our food. This inevitably leads us to binge at some point due to our hormones telling us that we're starving.

Once we've binged after restriction, we feel a sense of guilt or shame, or some combination of both, causing us to restrict again. Then the cycle repeats.

We're often trying to get our clients away from these types of vicious cycles. We give some tactical ways to avoid this in this episode.

We talk about planning, using a template, and prioritizing protein in our diets.

We also need to recognize that people who maintain healthy body weights are not constantly restricting themselves. They're not white-knuckling through it.

Time Stamps:

0:56 - When we are unhappy with our bodies.

1:46 - The beginning of the restrict-binge-restrict cycle.

3:10 - How the cycle starts.

5:38 - Why do we restrict?

7:23 - Guilt and shame and how they affect us.

9:40 - Trying something else and allowing for some flexibility.

11:01 - Sustainable tactics to try.

12:06 - Plan.

14:13 - Follow a template.

15:12 - Check you social media influences.

16:10 - Resume normal eating habits.

17:08 - Don't punish yourself.

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For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE

Check us out on Instagram at: @betterselfnutrition

Have comments, or questions? Need some help? Feel free to email us at: [email protected]

To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness

To Follow Pamela on Instagram: @pamelamama @_locksbylala_

Check out our free FB Group at: The Better Self Community

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What you’ll get by becoming a Better Self Client:

- Guidance & Accountability

- Food Knowledge & Awareness

- Food Tracking Strategies

- Strategies For Eating

- Recipes: Breakfast, Lunch, Dinner, & Snacks

- Fitness Plans & Workout Routines

- Resources & Helpful Links

- Support

- Mindset Training & Healthy Habit Training

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More about the hosts of The Better Self Project:

Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with.

Kyle has been a certified personal trainer for eight years now.  He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching.  He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.