Excessive mental restriction is when you aren’t externally restricted (the food you want is available) but you’re not allowing yourself to eat the food you want. This kind of restriction is going to cause you to feel deprived, which is one of the main causes of urges to binge (which drive binge eating). So if you want to stop feeling deprived and stop feeling those deprivation urges, then the mental restriction needs to stop.

What you’ll start doing more of is giving yourself mental permission. You’re going to allow yourself to eat what you want to eat. What does that mean, what does that look like, how do you give permission and not binge, why should you do it, and how will you do it? All those questions will be answered in this episode. This is an important part of what you’ll need to do to stop binge eating so definitely give this episode a listen.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/276

Is one never enough? Is even two, three, ten, or eighteen never enough sometimes? If you aren’t satisfied with an amount you want to be satisfied with, or with what you’d consider to be a moderate amount of food, then this episode is for you.

I’m sharing with you four main reasons why you aren’t satisfied with the amount of food you’re eating. I’ll also tell you how you can be more satisfied with less. It’s possible, so listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/275

Planning your food has lots of benefits and can be a very useful tool for helping you to eat exactly how you want to be eating. But food planning has gotten a bad rap. Many people associate it with dieting but, it’s not a diet. It’s also doesn’t have to be rigid, be inflexible, or take away your freedom. It can actually give you more freedom.

In this episode, I’m explaining the benefits of food planning, how you can do it in a way that will fit right into your lifestyle, and how to do it in a way that won’t leave you feeling deprived, restricted, or resentful. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/274

Do you trust your hunger and fullness signals? If you want to be a “normal eater” that trust needs to be there.

In this episode, I’m going to help you build your trust in your body’s hunger and fullness signals so you can do more eating when you’re hungry, stopping when you’re full, and relying on your body to tell you when to start and stop eating. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/273

If you haven’t binged in awhile and you kinda miss it, you’re not alone. It’s actually more common than you think. There’s reasons why you miss it and reason why you might be grieving it and these reasons are valid. But in this episode, I’m going to help you work through it so you don’t miss it anymore. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/272

Is the food the problem? If you think it is, you might be trying to control and manipulate the food you eat in order to not binge. If that’s not working, you’re going to find out why in this episode.

You’ll also hear what really is the problem and what to do about it. You have the ability to not binge and you don’t have to eliminate any foods in order to do it. Listen in to find out what you’ll do instead.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/271

If you think you’re doing enough but aren’t seeing the results you want to see, it might be because you’re not doing enough preparation or application.

In this episode, I’m explaining why those two things are so important, how they’re affecting your progress, and how to actually apply what you’re learning so you can see the change you’re wanting to see.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/270

Do you self-sabotage? Are you confused about why you do it? Would you like to stop? If you answered yes, then this episode is for you.

I’m breaking down self-sabotaging so you can understand why you would do this to yourself. I’m also going to show you how you can prevent self-sabotage so you can keep moving forward toward your goal. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/269

Do you eat for comfort? Most people who binge eat do and although it’s not always a problem, when you do it too much, it can be.

In this episode, I’m talking about how you can experience comfort without eating food and without doing any of your go-to comforting activities. Doing it this way will help you to create true comfort rather than temporary comfort. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/268

When you’ve been disappointed multiple times, it can be hard to try again. What if it doesn’t work? You don’t want to feel disappointed again and aren’t sure you can handle being disappointed again.

The risk of feeling disappointed stops too many people from doing things that could be EXACTLY what they need to do in order to get what they want. Maybe you’re afraid to try the things you’re learning in this podcast, maybe you’re afraid to join my program, maybe you’re afraid of even hoping you can stop binge eating. Well in this episode, I’m going to help you to stop letting that fear stop you so you can go get what you want. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/267