My three steps to controlling food binges
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- Опубліковано 6 лют 2022
- This approach works for ME .... It may be useless to you but lot's of people have asked about the subject, so here goes!
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#foodbinge #donuts #marklewis - Спорт
Wow, I’ve never heard a description of my habits so spot on before. I don’t overeat when I’m sad, it’s when I’m feeling good. And I eat until the food is gone, not till I’m full. I’m only full and don’t feel like eating more about half an hour after I’ve stopped eating.
That’s me 😂
👆 this. Turns out eating 80 million calories (I don't eat junk but this is still an ikkle wikkle bit excessive) the night before really helps me cycle fast and for a long time. Who knew? My "health plan" wasn't in any leaflets I read*. Acceptance in this case, I tried and realised at bit of a compulsive addictive personality "drive" really helped me in my entrepreneurial life on the one hand had also actually damaged the hinges on our fridge door, I realised I could deal with the consequence, almost every time, so I do that. It took me to my mid forties to nail it. I feel great at 53 as a result. *=Not read.
yeah where the hell is the stop switch
I hear you, I don't eat when I'm sad. I eat all the time. I just enjoy food. It doesn't help I'm a nurse who works night shift along with being in college full-time. It makes it hard to cook proper meals. So I find myself eating out a lot.
Thanks for this. I remember trying to explain to my girlfriend that sometimes I eat so much that the only thing I think will make me feel better is eating more, she looked at me like I was a lunatic. Reassuring to hear I'm not alone.
No movie clips, no fancy edits, not even that many laughs! But I got asked the same questions a lot so thought I'd knock this out to address them. Feel free to skip if donuts are not your cup of tea. (mmmmmmmm tea flavoured donuts! 🍩 ) oh, and binging was 100% vegan - as a few people have asked! No animals harmed in the gluttony.
Deeply relates
Don't make it a habit please Mark
Thank you for openly sharing your struggles with eating, depression and anxiety etc. It is great to see others share these issues as well, I have tried to be very open about my similar struggles over the last 4 years of a very unpleasant divorce, and it’s still a world where we get labelled and people seem to identify us with that label and have trouble looking past it. People like you (and I) continuing to be open an honest about these issues only helps others. I also appreciate how you don’t say “it’s ok to be fat, love the body you have”. While I strongly believe there is negative aspects of body shaming, and negative aspect of expecting to look like body builders and movie stars, I don’t like to support the movement of it’s ok to be over weight, it’s not healthy, it’s not good for people, but we need to get people to see a healthy way to accept their weight issues rather than feeling shame about it. You have been doing a great job of capturing the underlying emotions that drive these bad habits. These kinds of expression is how we get people to not feel shame about their weight, how we can positively motivate people to get healthy.
Great job, keep it up!
Thanks for this video. This is something that many of us hide. It’s great to hear someone speak open and honestly about binging.
Hey Mark, just seeing this comment about the Vegan binge and it struck if you had snacks or food around like a Pepperoni Pizza that one of your kids had left in the fridge that you would consider eating that as well or does the Vegan part of your brain override the binge part of your brain. Just curious.
I'm a 28-year-old guy with a 7-8 year history of eating disorders. I really admire your ability to talk about this with such confidence, conviction, openness and honesty. It took me a long time, although I've found it much easier to discuss since I told everyone how much I was struggling.
I think we, in this fitness community, are at especially high risk. For me, everything started with tracking my calories. For a long time, it worked well. After a while, it became unhealthy. I demonised certain foods, ate others in crazy quantities, often under-ate and then found myself on an uncontrolled binge. (A detail, but my binges were usually huge quantities of healthy foods rather than ever going for the naughty treats.)
To be completely honest, part of the reason why I started training for triathlons was probably so I could eat more! Now I love my training and my eating habits are reasonably OK, but I still sometimes feel like I'm not totally in control. It's those unintended, unanticipated, unplanned raids of the fridge and cupboards that really frustrate me. Like you say so accurately: I don't want it, I don't need it, I don't even really enjoy it... but there I am eating handfuls of cornflakes and a dipping breadsticks in peanut butter.
Anyway, to the point I wanted to add: good basic habits have really helped me. Setting simple guiding rules. I try to always eat sitting down, at the table or maybe on the sofa, so that I'm not just grazing around the kitchen. Eat from a plate, not direct from the container. Keep meals light enough that I do have spare calories for lots of snacking. I know I'll want to snack around meals. I'll allow myself to do so.
Everyone has a different way and it's not easy, but I hope this video and the positive comments help others. I am certainly always happy to help anyone I can.
Thanks as always, Mark.
Your combo of Dad Humour and common sense advise is walked to absolute perfection. Wish more people were like you
As someone who has lost many family and friends to addiction, this helped me understand what they were feeling...
"The core of addiction is about not wanting to be present in your life, because your life is too painful a place to be, this is also the core of suicide"...
I can't really effectively communicate how much this struck a note with me. It's basically my life, from the 3am "that's it no more" conversations with myself, to ordering kettlebells while waiting for Dominos. It's fucking heartbreaking. I'm at the other end of the spectrum to you, as I am now 7lbs away from being so large I qualify for my own postcode, on all manner of pills and banging my head against the wall of wanting to go back to the me that worked out 4 times a week and tracked every calorie, from breakfast to air sniffed outside a kebab shop.
You've given me hope. Which, as we know, you can have as much as you like and not exceed your daily allowance.
Good luck getting back to it. Just a day at a time, focusing on the right stuff. It’s doable 👍🏼
Thanks Mark, you completely described my relationship with food and binge eating over the past 20 years. I find myself a 39 year old who really just started running again in Nov. I was over 260 pounds before Christmas, im down 45 pounds. Just finished my first race of the year, did 10k in 52.10. Your videos have been hugely helpful for my own motivation. Keep it up.
I got way too lean 1 year ago, basically starving without realizing it. Then I started doing weekly cheat days followed by 6 days of extreme restriction which basically gave me a binge eating disorder. I managed to maintain my weight for another 8 months while still binging every couple weeks and subsequently restricting again. However these last three months it has been at least one massive binge per week and I’m not trying to restrict anymore because I know that’s a huge part of the problem. I’ve averaged about a pint of ice cream every two days for the last two months among many, many other things; it’s almost frightening the amount of food I can eat in a day. Gained about 30 pounds but I was so lean that I’m still in a healthy range. Doesn’t help that I’m an ice cream maker as well.
It’s a nasty habit that started as a physical need then turned into a psychological one. I recommend the book Brain Over Binge, it helped me see some of my unhealthy habits. I believe we can make binge eating something of the past and not something that we have to work around and feel powerless about.
Getting hooked on these videos. I like having someone with a lot of the same thought processes as I do. I'm 64 and have lost 75 lbs over the last 6 months. Diet, biking and not giving up because I fail off the wagon. Was nice hearing how you are human like the rest of us.
Yep!! Cant even remember how many times I've started to regret the binge during the binging. Then throw the food away and decide to stop this and after a hour or so come back to see the trash bin for something to eat. Yes.. that is how low you can go with this.
Seems to be more common then I've realized after reading some comments.
Now at the age of 43 I've realized that it is something I'll have to live with the rest of my life.
Good video! Thanx for sharing these things with all of us!
This resonates so well with me. I'm fit, I run, cycle do triathlons etc and I look healthy. When I tell people I eat too much sweet food, they probably think I eat a regular sized chocolate bar every other day. In fact, I'm more likely to sit down and binge eat a whole family trifle to myself, following by the whole pack of chocolate biscuits that were meant for later in the week simply because they are there. I've just lost about 10 pounds in a week due to feeling unwell (not diet related). Not the best way to lose weight, but now that I'm here and my appetite is suppressed, I want to control my eating a bit better. Your comments will hopefully give me a new outlook and encourage me to stay motivated after I inevitably fall off the wagon next time.
Absolutely this. My wife always moans that its always her buying the snacks and the treats, and I eat them. That's the whole point. I don't buy them because for me biscuits don't come in any other portion size than all of them. I'd be quite happy eating the whole box of breakfast bars when I get up, then going to work and eating my lunch behind the desk at 9:30, then have to go to macdonalds at lunch as I'm hungry again. Then I realise we need cat food, and buy that and a share bag of doritos which I eat in the car on the way home. Then I'm depressed for a week because my running isn't going the way I want.
I love that you talk about this topic. I think this happens more often among athletes than actually gets talked about. I think you nailed it with these 3 things though.
The thing is athletes get to be high functioning binge eaters - in the way that the school run mum can be wasted most of the day but appear they are holding it together to the outside world. People just assume that because an athlete looks in shape and does activities that suggests they are, that everything behind the scenes must be perfect. Just like the mum rocking up at the school gates on time every day.
What's up guys!!?? @Christie miss your videos!
Yeah man. I feel you. 3 years ago I was in the shape of my life running 30 miles a week. Then I slipped. For the next year and a half plus I did nothing but binge eat and drink, all while not getting a single lick of exercise.
I gained 20 pounds. Destroyed my lungs smoking cigarettes while drinking. The bottom of my stomach is basically now one giant stretch mark because of how quickly I gained weight. And that depressed me even further.
But I've gotten back on that horse nearly 2 months ago and I'm fighting for my fucking life against the binge eating and drinking. Thanks for this.
Ah man, glad you can talk about this, you could literally be describing my life - except I'm so far from being in shape its depressing. Since becoming a dad nearly 3 years ago I've gained back the 20kgs I worked so hard to loose in my mid-20's - all through repeated episodes of stress related binges. Parenthood, pandemic, forced homeworking and constant low self esteem as a result of making such bad choices are one hell of a cocktail for making more seemingly involuntary bad choices. Its like an autopilot seems to take over and you have no ability to switch it off, you know its wrong, you know the right thing to do but its just impossible to pull the ejector seat. I recently opened up with my wife last week, it was difficult and scary to admit to her just how bad it had got but it was such a liberating experience and hoping this will be the start of the recovery back to where I want to be but as you say, the beast will always be there, just need to accept it and develop ways to not let it take you down. Cheers Mark - great honest content
Had to send this to my fiance. I have been unable to communicate my binges. This hits the nail on the head.
I can't explain how much of a relief (if that's the right word) to hear that this is something that other people have experienced. Over the past 2 years I have regularly (as in at least once or twice a week, sometimes daily) made a cup of coffee, opened a (large) packet of biscuits (usually chocolate digestives or similar) with the intention of eating a couple, and finishing the entire packet within minutes, then feeling sick and ashamed afterwards 😔
Hi Richard, sorry if this reply is a year late! I also have no off switch, once I've had that first biscuit, then I'll finish the packet, then every sweet thing in the fridge, then the breakfast cereals, then the cooking chocolate. I can't think of anything except all the sweet foods in the house until I've eaten them all.
My solution is to not have sweet things in the house, at all. I stopped buying biscuits and crunchy nut cornflakes and I don't bake cakes anymore.
I hope you're well and in control. Take care!
For me the brain over binge method works the best. I am unable to accept these kinds of binges anymore as they affect my health and wellbeing. The day after I feel worse than a hangover. I sincerely believe this is a habit pattern that is possible to break, eventhough in the beginning it feels impossible! Trust me I know that feeling!
I have exactly the same habits, frenzied eating, hiding my eating,etc. You explain it perfectly. But I have times when things are in control, exercising keeps my sanity. However, I keep moving forward.
I've been binge eating for 55 years and I still lapse. Your definition of binge eating is excellent.
This hit home. The way you described binge eating is where I am. The mentality after a bad day of I'll start Monday. Finally a fitness influencer that gets it. Thank you
Along with binge eating, bipolar and epilepsy meds I ended up at 165kg... down 20kg now , it's nice hearing others who have really been at this brick wall and it being not easy to manage.
This is eye opening. I hadn’t considered what happens to me as an eating disorder before. I can train up and execute an Ironman, but this gets me 2-4 times a week. Completely helpless in the face of it’s power.
Thank you for this video! You've put into words a feeling that I am all to familiar with. I started watching your videos a couple of weeks ago and they have inspired me to try getting healthier. I'm already seeing positive results!
This happened to me in November last year. Because of Mark I’ve lost 10 pounds. I’ve climbed alpe du Zwift Almost weekly now because of him. Now I have a goal to break 60 mins on that climb this year. I think the missing piece is this very topic of binge eating. I live off binging because of my work schedule in the ER is so erratic and stressful. Keep watching he’s an amazing dude.
Holy sh*t, so much of this resonated with me. Exactly matches so much if the ridiculous food binging I've done for years. Particularly the part about still being triggered when You're happy a d things are going well. I managed to drop 16lbs over the last couple of months after getting back up near my heaviest and the last week has been slipping back to disorderd eating. So hard to explain but this video goes a long way! Thanks.
I've got 110 pounds to lose and finding your channel has been an absolute god send. You somehow manage to package exactly how I feel about this stuff and give common sense advice for a problem that seems to defy common sense. Thank you SO much.
Thank you, it’s so true… if I’ve eaten more of something that isn’t the healthiest, it’s easy to think “ oh well I might as well finish it all off “, or “ it’s not worth saving this small amount of leftovers for another day” but you don’t want to throw it away “ food is expensive” so do that with every meal everyday… and before long you’ve put on the poundage and are wondering “ how u got there”… thx for your help
Like you've mentioned before about fitness influencers, it's easy to feel that anything less than perfection is a failure.
I struggle too with binge eating and it can lead to my whole week being ruined. Thanks for the perspective it helps!
This is spot on. I'm at a point where I'm addressing this issue properly. Change is hard but it'll be worth it.
I can totally relate to this. Thanks for posting. There are times I have an iron will, only to lose it in just a few minutes or an hour. I am not unhealthy overall, but I hate how my bingeing thwarts my ambitious athletic goals. I will replay this video several times.
Your comment about the last fry made me laugh. I have the same issue - brought up to clean the plate. My diet (keto/low carb) allows me to eat larger portions without putting on weight. I find that I can get back on track after a binge through intermittent fasting.
Thanks Mark. You’ve helped one of those people. 👍🇨🇦
Refreshing to hear an honest account of how we all act . My love of cheeseburgers takes over once a week so now i accept it that i can average it out and not ruin my mental health post eating .
This is the second time I've watched this one. Me and my partner both struggle with this, even though we are both into fitness and considered slim/normal. The line about the coco pops being finished is so funny.
Great inciteful video as usual, this one hit home with me as everything you described is what I've been doing since adulthood, a constant battle with good and bad days. Thanks Mark, keep up the good work.
I have never been diagnosed with BED, but I certainly recognize myself in some of the descriptions you use. I absolutely don’t have it figured out, but I’ve tried a few things that at least work sometimes. 1. Recognizing that, for me, some foods have no brakes (once I start, it is incredibly hard to stop) and trying to keep these food out of the house. It’s far easier for me to have no chocolate than just one chocolate. 2. Recognizing triggers (if I’m really sleepy, I’ll automatically reach for sweets and, because I’m so tired, I won’t have the willpower to stop). 3. Break into the cycle wherever I can (eating 3 servings of chocolate is bad, continuing to eat more is worse). This might be as simple as doing a chore like getting the mail or changing the laundry, or it might involve taking a bath ( which will force me out of the food environment).
Amazing honesty Mark - really love your channel.
Great description on binging. I too try to offset the bad days with long distance runs. Something that helps me is recognizing when i've ordered too much and throw items in the trash. Money is already spent, but better for my body if it's gone.
I resonate with this so much. Thank you for sharing your struggles and triumphs. It really helps.
Mark, came across your channel last week and I just have to say your videos are so good! Loving all your content. Learning loads. Thank you!
I love the way you put these vids together and tell the story - great way to get the message across to us men (we love a story we can relate to).
I’ve been waiting for this video for a long time. Awesome, I’ve been struggling with food binges for buns and chocolate, I’m sooo depressed with it.
Thank you so much for letting us learn more about your journey, it means a lot
Mark Lewis thanks a million for this. I totally get it !! This really hits home for me. I really enjoy your videos. Keep up the great work. 😁👍
I don't know if I've commented on this video, but, even if I have, I'll comment again (well, I've watched it about 3 times, so it would be appropriate!) Sounds like you have created for yourself what they call in mental health terms, a WRAP plan - a wellness recovery action plan. Folks put these in place when they are well in anticipation of the times they are unwell, Also, you acceptance of the binges, observing them and then moving on, is very much a mindful approach (acknowledge, observe, but don't get "lost" in them). I really do applaud you for making this video, for lots of reasons. I don't "save" many videos to my library but I have saved this. Best wishes from a fellow traveller. xx
Love the preentation and vibe of these videos, top stuff, Mark! An above average video for sure 😊😊😊😊😊
Thank you for this video and for sharing your thoughts and your 3 steps!
I will definitely give it a try, because steps 2 and are/were always those where I fail/failed the hardest. Thank you 🙏🏻
Great honest info Mark.. and excellent ways to mentally deal with these feelings
The part about thinking about how much I haven't enjoyed the food and how bad I feel, before then going and grabbing more food is so spot on. Great video as usual!
Another fantastic video, Mark - you specialise in giving me and others lightbulb moments of insight on what makes you tick and, in a lot of cases, make us tick too. This one really resonated for me personally.
Fortunately, the only thing I’ve binged on lately have been your videos. Great presentation here as always. Thank you sir.
This is so good and describes my situation perfectly. Even watched it at 11.20 at night eating peanut butter on toast and chocolate biscuits. It's made so much sense. Well done on a great subject.
Eating shreddies at 10:30pm and watching this. Fed up of the yoyo eating habits. Thanks for the realistic summary of these issues 👍
Thank you I really needed to hear this.
Thank you so very much for this! I have felt like this for 8 years. I’m lucky to be in a place like you where I exercise, not overweight but I get these exact urges once a week/fortnight. To look at you and hear this makes me feel so much better that not all is lost when these uncontrollable times happen. Thank you
Thank you for this.
Thanks for the open honesty.
It's definitely left me thinking.
I appreciate this a lot. I struggled and still sometimes struggle with binge eating. Glad to hear someone else has been through this. Coach Greg's meals have been killer for making those binges low calorie when they happen
I'm a skinny girl that was very underweight at one point and I still struggle to put on healthy weight, especially muscle. However, I was eating while watching this video and it resonated with me, because I was a binge eater for years despite being underweight. Just like you described, I always eat fast and don't stop until I feel sick. My partner has to remind me to be aware if I'm full and it's still hard to feel where the line is crossed, because your brain demands the plate, the pot, the cup, the package to be finished. So, for the first time in a while, I actually put the fork down when I felt that I got past the point of being full. Your video got me to realize I don't need to try to fix it like a control freak, because shaming and controlling just doesn't work either way and it's just a part of my life I can accept and work with little by little you know. So, thanks!
This was a amazing video! Thanks for the serious addressing of eating problems!
Great vlog. Sums up my last 30 years of cyclical training and binges. Great advice regarding not beating yourself up or setting unrealistic goals 👍🙌
Seriously man, your realism is incredibly inspirational. I’m vegan until it falls apart. I eat well until I don’t. I’ve always banged out the workouts, but the in your head eating part is a lifelong grind. Thanks for the channel.
Nice to actually hear someone else admit to being vegan until it falls apart
I come back to this video every now and then when things go sideways, and II find it insightful. Thank you, Mark!
You continue to make a LOT of sense, Mark. Not only can I relate this to my binge eating but also my binge drinking. This video doesn’t excuse my poor drinking/eating habits but it does help me keep them in context of the bigger picture ie the many days of good nutrition, exercise and not drinking myself into mess.
knowing and accepting oneself is one of the amazing developments of aging into the wisdom. control is then part of the flow. excellent video, once again.
I really appreciate this! I’m in the process of trying to reach the next level in my weight loss. Diet has been the biggest thing so I appreciate that you’ve been through this and shared your input.
Really good vid bud. It has put perspective on the thought of a binge. Great channel.
so glad to have someone come out and honestly speak up on the matter. Helps deal with the guilt and self loathing. Respect. 🙏
"And then I ate it."
You're sharing space in my head.
It takes balls to admit your weaknesses and take ownership of them with such pragmatism and humor, nice one!
I love the honesty.
Super useful, inspirational, and informative. Thank you for talking about this.
Been following for a while now. Very informative & Great content. Been on a similar journey. Was 24stone at peak now between 12.5 - 13. Cycling changed my life. Love it. VAMOS!
Thank you for sharing. Very well said. I relate to this completely.
Fantastic explanation, Mark. I really like the polarisation of behaviour idea combined with the proactive response to the acceptance that there will be binges. Dealing with what you can do rather than wallowing in 'I've failed' is just so positive and, more importantly, productive. Thank you.
What a totally realistic approach! Thanks for sharing. I think this could apply to many areas of our lives. Keep up the good work.
Thanks for this video Mark! I just recently found your channel (the Rowing video piqued my interest as a former rower myself it was fun watching you battle my nemesis the 2K )
I am a similar build to you (6’7” sitting around 250 lbs) and this video hit home. The frustration at being unable to keep myself from polishing off an entire box of my kids Oatmeal Cream pies, whole boxes of Oreos, a pizza and then a few too many beers and the dealing with the self hatred is something I’ve struggled with for a while. I was almost 300 lbs a couple of years ago but dropped down right before the pandemic but never got enough control on my CICO to get where I wanted to be.
I really appreciate your content and am excited to have a great resource and inspiration to watch. Keep it up and thanks for all the content!
This is a brilliant video. You have articulated your understanding and perspective so very well. The description of hidding in the bushes with a pair of binoculars and accepting , calmly, what you see while planning ahead is a great mind set.
Thanks so much for all your clips, I can totally hear you describing myself, I lost ten stone 15 years ago and have given up being normal and just go wi the flow like you. Thanks again
A very interesting insight and perspective! The addicts description of what it's like to not be able to "just say no" was also fascinating. Thanks for sharing!
Very well put. Thank you!
Some of the clearest, no bs, insightful advice on UA-cam. Excellent content.
Love this! Perfect timing!
Excellent perspective. You bare your burden honorably, keep striving to be your best. Great improvements have been made, great example for us watching.
Thanks for this! Really hope this helps me as I have struggled with binge eating for a few years now. Thankfully I've been slowly making progress.
Thanks for the video Mark!
Thanks for this video. I am myself a runner and overweight and binge eat. Its time to do something about it. 👍
This is great content, I've seen some of your vlogs, true to so many I'm sure. Some of your sayings have me in stitches. Cheers
Too right on this one. Weekends for me are binges of 3-4k and Mon to Friday is just under maintenance. It hangs in the balance at the moment just need to fine tune a bit to loose weight. Just getting into your channel it's awesome and you're a very good communicater. I've started rowing this week and you've inspired me to get running too although slowly like you did when you started out.
Appreciate the honest conversation!
Nice one mark, pleased I was introduced to your channel!
absolutely nailed my thoughts on this, good video
I love the realness of this content. Probably one of the best fitness channels on the whole internet.
Ooo, bond strap? Love this video too, very articulate and well explained. Thanks!
Thank you. Very useful for me. Accepting our limitations & weaknesses, and focus on what we can do when we are in control. That is my take.
Thank you so much for this video!! I don’t comment on here ever but wanted to on this occasion as you have really nailed it with the explanations. I’m going to send this across to those I know who fail to understand me and my sugar consumption. Thanks again!!
I go through phases of feeling the same way. Particularly if I feel like I've 'earned' the right to binge eat.
I've been losing weight and running for a few months. I hit 100kg at the weekend, and had a huge calorie deficit yesterday with a lot of exercise and not feeling like eating beyond my ~2000 calorie target.
Today I've woken up and felt compelled to binge. I've just had lunch, and despite feeling full, I walked to the shop, bought a bag of sweets and inhaled another 600 calories in about 3 minutes. I know I'm probably going to feel like snacking later too.
While it's not ideal for my goals, I try not to let it derail my motivation.
I know it will happen, but it's getting less and less frequent as I see progress on the scales and on my runs, so I just accept it and keep going.
In the past I would have done this, while being sedentary and even heavier.
Compared to then, I'm in a much better place, and it impacts my health relatively less.
Great relatable vid. My biggest downfall with binge-eating is the scenario where I've had a shocking night's eating and I start thinking, "Well I've f%$ked it now, might was well keep going since today's a write-off". I have strategies (alternative foods, mindfulness exercises) but often, the binge wins.
Thanks Mark - nailed it exactly and describes exactly how I feel with my bad days and how I get over them. Can you do a video on dealing with plateau?
Glad to hear it is not just me that eats like this. Great vid keep them coming.
Thanks for the great content! At 47 l, recently got back to park run and loving getting fit again… it’s both refreshing and entertaining!
Serious topic, handled with sensitivity and humour. Bravo.