Can't Stop Overeating Junk Food? If So, Watch This
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- Опубліковано 1 жов 2024
- If you just can't stop overeating junk food, this video is going to be for you. In 6 short minutes I'll give you my 3 most effective tools I've used with my clients to get them to stop overeating junk food.
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You see one of the main reasons you're overeating on junk food is because these foods are made in a lab to get you to overeat them. They are not made to practice moderation in any sort of way.
Even with that being true, there are still strategies you can use to overcome this.
The first is going to be I want you to think of this situation like an un open can of soda. Everytime you are saying "no", can't have this, not allowed to have this, you are shaking this soda can up.
Which eventually is going to lead to the soda can exploding, right? Aka you eating ALL of the food.
Next, you know that you are going to go back to NOT being allowed to have these foods.. So, when you're eating it you don't eat it in moderation.. You eat ALL of it.
Last, the feeling of guilt and like you f*cked something up sets in so you think "might as well keep going".
Sound familiar? I know.
If you can start to change those 3 mindset shifts like I talk about in the video, you will start to have much more "willpower" and moderation with these foods.
I hope this video helped if it did, feel free to like and subscribe, as well as check out some of my other videos on this channel!
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I’m such an all or nothing person i feel like having something in moderation ALWAYS lead to full on binge, it’s embarrassing and addicting and horrible lol
This happens to me too.
"I'll just have a bite" sometimes turns into "I'll just eat the whole thing". 🥴
This mentality changed my life!!! As soon as I understood this concept I started to see major progress! And let’s be real, what’s life without cookies anyways 😆
Love ya dude ;)
EXACTLY! Especially them Oreos 😢!!! I am learning to eat them with moderation🥹
Yup, sugar is so addictive and it’s never easy. I stopped punishing myself and being a cardio bunny on days I messed up and instead focus more on ok, I had fun, get back to eating better. Found that having some dark chocolate has helped me a lot!
THIS yes!
I have been following you for a year, and I have always loved your content. When I lost 90 pounds over a decade ago, not depriving myself was how I did it! If I wanted a brownie, I had a smaller portion than normal, but still had it. As long as we are “working it in”, hitting our protein and calories is what matters most, correct? I think this mindset has been liberating.
Focusing on abundance of vegetables, fruits, and other high fiber high volume foods (whole grains, legumes). Really helps. Filling up your stomach with all these foods 90-95% of the time makes it easy to not want to eat and definitely not overeat on highly processed treats.
Throw protein in there and you’re golden
@@ericrobertsfitness beans, lentils, tofu, tvp have protein?
Yes! Food does not have moral value. I know for me personally, if I say I "can't" have something, it only makes me want it more and makes it that much harder to resist. Also, love what you've done with the space. The podcast poster in the background really elevates it 😂
@ericrobertsfitness I love the thought process behind this video! For myself, I just check in with my calories and macros for the day. If my protein is where it should be and I have some left over calories I will eat something for a snack if I’m having a craving! My go to for keeping it on track are pre-portioned snacks (Canadian here 😊 so I love the Lays ketchup chips 150 cal/28g bag). Keeps it nice and simple with no over-thinking or accidental over-eating!
Love this dude ❤
I definitely do the whole “save the good stuff for the weekend” and more than likely overeat on weekends. Adding the food I actually crave but in moderation will definitely be a challenge but hopefully stop me from going crazy once I actually eat it.
Eric
Always a great amount of info. Didn't like this one though...I was just reaching for my veggie chips and saw this...CRUEL!!!
Haha great timing on this video. I’m good 90% of the time but today I had an ice cream cone .. but I promise I’ll be better tomorrow
Completely agree. When I stopped denying certain foods from myself, I found a lot more freedom. That being said, I’m of the mentality that if you want something, to go out and get a “single serve” portion and I don’t keep bulk of them in my house. That way I’m not tempted by them, but I have to work a little 🤏 bit harder to get them. Worth it though haha
Will power does matter it is very important but with dieting I think that using will power makes it worst because when you resist you will eventually eat that again and when you do you will over indulge in that vs when you only eat 1% better every day like instead of 4 candy’s eat 3 and so on and so forth by the time you hit 3 months with eating 1% better everyday your diet will improve right now I am 325 last year I was 315 and then lost eight I lost 75 in one month with will power and then when I did eat junk after I lost 75 lbs I started overeating and now I’m 325 but fuck that I am going to lose this fucking wight I hate myself and my body so I need to fix it by mental health and eating 1% everyday. Thank you
I am a shaken soda can... and I really don't want to explode...
Ok this is VERY helpful...but what happens when you love the taste of this shit so much u can't stop eating at "moderate" amounts? And then u do that 4 times a week and u get fat. Then what? Because I've been on both ends..allowed myself to have as much as I wanted and I always wanted it and a lot of it. This was before I started to restrict..that's why I started to restrict ffs. Some ppl cannot ever just have a little, period. I am serious..then what? I am not even over weight but I don't want to eat this crap. It always starts with one piece or one cookie...then it's 15 pieces...
My gosh Eric!! It's liking your talking all about my life. I lost 54lbs but the unhealthy way. Restricting those foods they labelled bad. Punishing myself for that so called syn I ate. To reaching my goal weight to then not understand or be educated on how to eat in moderation. This results into me piling it all back on and fearing who I trust to go to for fitness and nutrition guidance. Your podcasts, Instagram and reels are helping my to gain that trust back and move in the right direction.
For that I thank you
You just described it being will power hahah
I always struggled with sweets but ever since I started weighing my food I’ve made sure to work at least one serving of ice cream or something into my calories on days I really want it😁
This video was great in reinforcing the concept of moderation and not beating yourself up if you do eat certain foods. Love the fact I can keep coming back here for all these videos to help motivate me. MAMBA MENTALITY!!!!
Love waking up to a new video 🙌 This is so true about moderation. Have your treats and enjoy them slowly and mindfully. Also, thanks to studying your content, I've recently begun being extremely intentional about hitting my protein. I find when I do that and drink water, my sugar cravings completely disappear.
My last "trigger" I need to work on is during the days I'm home taking care of my young sons full time. When I go long stretches without any time to myself, I get pent-up anxiety about "when will I get a chance to take care of myself today?" It inevitably leads to grabbing not great choices out of the pantry because I want some quick energy. I believe the answer to this is noticing that thought, recognizing it is a thought, and knowing I don't need to latch onto that thought. I do always end up getting a break and I will get that time. Just need to be extra patient on those days and take a deep breath!
There's so much fitness content on social media that makes me feel like such a failure for even thinking of eating certain foods.
The whole moralizing of food can be so messed up, it's created so much guilt and stress around food for me, I even reached a point where I was having recurrent dreams of eating chocolate because I was restricting it so bad lol.
Thank you for this video, sometimes all we need is a reminder that food is not evil and that a realistic approach is the way to make sustainable lifestyle changes.
Commenting for the algorithm ❤
Love your mickey mouse look today
Weed... Weed makes you hungry
yes! making something "bad" or "off limits" automatically makes us want it more! when we have a craving and just have a bit of it, just that little bit is often enough to satisfy it
I just went thru that 😭
thanks
I can relate to this so much! I would mess up and just binge eat like crazy. And after I would binge eat I would feel so bad about myself. Start over and do it again. But once I started to change my mindset I realized it’s about the consistency I create in the gym AND my nutrition. It’s about the good habits I’m being consistent in. Also if my nutrition is good 80% of the week it’s way better then totally blowing the week over one day! This was a great video that helped reinforce that for me!! Thank you! 🖤
Not helpful
Yes exactly..being by myself it’s almost like having someone here with me/the junk food
"white knuckle your way through..." THAT is what it feels like!
I've finally accepted that I can eat what I want to eat when I to eat it - as long as I always live MY healthy lifestyle.
It is JUST AS EASY to say "Fk it I may as well finish off the bag of oreos..." as it is to say "Fk it, I am going to have 1 or 2 oreos"
Remember every bite after the first, tastes the same
Ofc people screw up on their diets. Junk food is a source of dopamine and your body needs dopamine to function well. If you eat healthy foods your body won’t be having the same dopamine as it once had. So the body wants to strive for BALANCE and not PERFECTION so id say keep healthy foods at 80% and unhealthy foods at 20% A DAY. That way your dopamine levels are stable and you get constant satisfaction without having to think a lot. Allocate some of that junk to your calorie goals. Remember a calorie deficit is NEEDED to lose body fat. So if you allocate that junk and are still in a deficit you will still lose fat. Keep track of your calories as this gives you feedback on the food choices you make. This is tedious at first but once you get better at it then you can eat without tracking cause you are familiar with the amounts of food you are ingesting. I recommend to use a food scale, weigh yourself in the morning cause that’s when you poop out or pee all the waste from the day before and look at yourself in the mirror. Based on what you see, you can assess your physique based on your past physique. Ask yourself: have I gotten leaner or do I look the same or have I gained some body fat. The scale and mirror will tell you the answer for that. For the scale take the average weight for the week and use that as a metric to compare it to the other weights you have listed. You can the compare these results to other listings and come with an assessment. Hope this helps sorry if this is long but this is MY strategies for losing fat with and without tracking calories. Ultimately if you follow MY strategies you will be able to lose body fat. Big credit to Eric for teaching us how to lose body fat and have healthier patterns of eating.
First in going to apologize for my lame English, I’m from Argentina and love your videos and IG. Personally I had a TCA (well have) and the main problem with restriction and binge eating is that in opposition with drugs for example you will always need food to well…live! and in the moment you have a taste of this junk you’re going to need more and more and is not as easy as it seems to have a healthy approach to having 1 oreo each day.
I know this is a personal opinion solely based in my experience but for people like me is easier to go and restrict everything because that one cookie is going to be the ruin and the route to binge avenue
Stop 👏🏻 pathologizing 👏🏻 food 👏🏻
I couldn’t agree with Eric more here. No food is good or bad. It either fits your goals or it doesn’t.
Tracking every morsel, hitting my protein and calories has made me so much happier in life. I know exactly when I can eat an Oreo or two v when I need to hit some cottage cheese. Makes me feel like a winner.
Hi Erik, thanks for the great video! I really like this approach.
But I was wondering, do you have any advice for people who just like to eat food? I mean, I eat healthy whole food that I cook for myself, and I enjoy eating so much I always want to eat more
I usually don’t keep the cookies and candy in my house because I know I’ll binge eat it. When I go to my parents house, who keeps that stuff in the house, it’s hard to resist. I need to learn how to eat outside of my home and have moderation. But I just want it all because I know I won’t have it for a while. 😢 I’m a work in progress 😂
Agree 💯. Looking at “junk food” as regular food to have on occasion helped stop my cravings for ice cream and chocolate chip cookies especially. So now I can see ice cream in my freezer and cookies without acting like a fein. If I want some I take a little bit and if I don’t - whatever man. They are just another food item. It did not happen overnight but it happened - that’s all that matters!
The reality is, you have to normalize food and repair your relationship with it while holding yourself to standards and being accountable. It's true for me, when I told myself no, i was doomed for failure. White knuckling it is not sustainable. A simple mind shift in the way I spoke about it and thought about it made all the difference.
nI fact, you can be overeating on oatmeal if you don't weigh out the portion size! lol, but in all seriousness, every point mentioned is valid. Great video! I'm at the point though where I include my favorite junk foods during the week, but still splurge on the weekend.
The problem is no matter the philosophy I will over eat these, there is no such thing as moderation, the system where I was not treating these as inherently bad is what got me overweight in the first place. Yes you're right about how these explosive cravings work but that just means both roads lead to failure, it is increasingly apparent that I simply just can't help myself, the version of myself that I am when I get these craving doesn't give a crap about any of the techniques that would prevent or moderate my unhealthy eating.
I have actively practiced this in the recent months. I definitely have an all or nothing mentally and over the recent weekend. I went to Costco with my family and of course my children wanted to have pizza and a churro. Knowing we were going I logged into my Fitness Pal and added a slice of pizza and the churro. Cause Mama wanted it. This my lunch and intended to have a light salad since the pizza and churro would keep me full and satisfied until dinner. In the past I would have gotten a whole pizza (for the family) and had several slices, a churro and an ice cream. I enjoyed every bit of it and yes I still was thinking of that ice cream after but chose to not give into my all or nothing past mentally. It's hard and it's Def a work in progress. The mind set of good food vs bad food is heavily pounded into the "diet culture". Relearning and teaching ourselves to enjoy things is moderation has been leading to my success in sustainable weight loss and working toward building muscle is my next phase in my healthy lifestyle changes. 💪 Thank you for your ongoing support Eric ❤
While I think this is really good advice i feel the reality is that most overweight people are overweight because they haven’t figured out how to have things in moderation (those that have are probably not overweight). This is something thats great to implement once you are further along your weight loss journey but when you just start out perhaps its best to generally step out of the “sugar haze” and try to focus on eating protein and whole foods (even if it shakes your “soda can” up a bit here n there). Just imo.
Another great video, E! I can so relate to this, villifying foods doesn't help long-term. I've been in the CH for almost 4 months and I have been doing so much better incorporating small amounts of my favorite treats so I dont feel like I'm missing out, or go nuts because I crave them so bad.. Love your content! Thanks
You helped me recognize that It’s ok to remove the “morality” from food…no food is inherently good or bad… and that I don’t have to “punish” myself for “doing something wrong. There should be no guilt in my relationship with food.
Thank you for all of your education!
Yesss! Changing your mindset will help so much in the long run and help change your relationship with food and the restrict and binge cycle. I am actively working on these every day. Even though I know you shouldn't label foods good or bad, sometimes I still feel guilty eating higher calorie less nutrient dense foods because i've been brainwashed by media and my own environment to believe so. Although i do still track calories and am under for the week, I still kind of follow a restrict/binge cycle as I tend to eat higher calories on the weekend, but still aware of the calories i'm consuming. When I do have these "fun" foods, less nutrient dense and higher calories, I at least try to only eat the serving size so I can still satisfy the craving but not over indulge. Your videos and podcasts have truly helped in my weight loss journey so far! Thank you so much for all the information you share with us daily!
Thank you, Eric!! I loved everything about this video. Using a shaken soda can was a perfect visual example for me. I've been working hard to be less restrictive and enjoy occasional treats (I suffer from BED and other disoreded eating), I still have some growing to do as far as how I react to days when I think I may have overdone it, but I haven't had a binge episode in months and I haven't over restricted myself, when I think I may have indulged more than I should. Having followed you and been a CH member for the last year and a bit, I have learned to shake that can less and less and have done a huge turn around on my relationship with food. I very much appreciate the time you take to educate and support us! ❤
I am the epitome of good food/bad food. It’s been so difficult to shake that mindset. Even though it feels wrong including the things that I enjoy, I have noticed less “binging”. I know accepting that all food is good will take time, but for the most part including them has been a positive experience.
Super insightful, thank you!!
My grandma always said everything should be in moderation. I never really understood that until adulthood when I learned the "why" behind the psychology of moderation from people like you. You teach me that while it's not about simply willpower, there are practical ways to set yourself up for success, and it's also empowering to understand how the food industry is built to encourage us to consume, consume, consume. I have paired your teachings with what I've learned from Atomic Habits (best book ever). I've been habit stacking, so I tuck in my 3 kids for bed, put my shoes on, put on my headphones, and listen to your podcasts while I get in my 10K steps. Best part of my day. Thanks for your insight!
I love your videos, always! I completely agree that you need to ditch the guilt and shame if you didn't eat as planned. But I must admit I still don't want to eat certain foods that I used to binge on during my past ED. I think everyone needs to figure out what works best for them. For example I love to cook and bake, so I prepare tasty treats that I enjoy without guilt. But despite not eating junk food I don't label them anymore good or bad, and if you are able to integrate them in your nutrition in moderation it's a great win. I am not there yet 😊 maybe in the future!
From your email-this is so helpful-I’m still working on not thinking of foods as good and bad-I also need to use the serving size info and not go crazy!! Thanks
💯 Ever since I’ve stopped labeling foods as good or bad, I’m more in control than I was before. Working treats into my calories has helped big time, too.
Thank you so much for breaking it down this way! I do well over all but sweets are the only thing I cannot resist. My biggest takeaway is to remind myself that I can have it, and then STOP. I do not need to have the entire cake 😂
This makes so much sense. Yup yup. I used to do this. Very insightful. Now to know I am not the only person makes me feel a hell of a lot better. Thank you my friend 😊
I’m finally starting to slowly learn moderation & not labeling foods good or bad, thanks to watching your video’s & listening to your podcasts! Damn! I ate ice cream last night! So! Today’s a new day right back to it!❤💪 My thanks to you Eric!
One thing that you mentioned that I struggle with is remembering that I didn’t ruin all my progress overeating one time. That will often cause me to spiral and end up overeating even more later in the day, which doesn’t make any logical sense and doesn’t help me in the long run. I need to focus on what you said, that one time didn’t fuck everything up, and get back on track. Thanks for the video!
Thank you for this reminder! Even when I moderate the “bad” food I still tend to feel down but this video was great to watch. Resetting my mindset 🙃🙌🏽
This mentality definitely alleviated binge eating for me. If you don't want to buy individual servings, as soon as you buy the snack divide it into snack bags. I go as far as having someone hide them too 😊
It’s like you are speaking directly to me 😂 I think the most important thing is to work the “treats” into your normal routine instead of “saving” then creating the binge. I think once we allow ourselves to do that it creates a healthier relationship with food. Thanks for sharing all the great content!!!
Those three simple mindset tips are 🤯 for me. I needed to hear them. I’ll also remember “we’re here for a good time, not a long time” when eating certain foods. Thanks for this video!!
Thank you Eric! I’ve been listening for a few months now, coming from a restrictive diet, and you’ve helped improve my relationship with food immensely already! Albeit, I still have to remind myself daily it’s ok to have something that was formerly off limits, but it truly does help me be able to moderate the amounts. Tracking calories has been super helpful, too, and more frequent weigh-ins give me that data that shows I’m maintaining weight overtime.
Thankyou, well said!
Super glad it was able to resonate :)
Totally agree. And always need the reminder !
I listen/watch to a lot of fitness people. I have to say, your videos are the ONLY ones I go to when I want to know form, the whys, the food info (such common sense you preach)! Keep on keeping on please!
Love this! Trying to stay on track and have been struggling the past several weeks. I needed this!
So glad this video came at the right time you can do this
Thanks Eric!
So welcome Jen :)
Removing the term “bad food” from my vocabulary made a massive difference in my relationship with food.
Oftentimes when I was demonizing certain foods it didn’t matter how much I filled up on veggies, high fiber, high protein my cravings were still there and eventually I acknowledged I was in a binge and restrict cycle where I would absolutely eat everything I could think of for 24-48 hours and go right back to Nope, can’t have that now.
Now, I can eat my planned foods and if I want to have an Oreo or two or a Poptart or an ice cream cone (because it’s summer and who doesn’t want an ice cream cone constantly in the summertime? 🤪) I can have those and not go in to the pantry and eat 2000 calories extra in a sitting.
Thanks for sharing this quick video!
you're a fuckin beast dude ;)
Yeah getting rid of the shame has been a big one for me. The other thing is sitting at the dining table, without my phone. Because I will scroll or watch something and just gobble things down not paying attention. So portioning out, and creating some parameters like okay I want this candy bar, but I’m not going to eat it in bed while I watch a show. Sometimes it helps my brain figure out if I really want to eat that thing or if I’m just bored, thirsty, etc. But I’m trying to not just eat anywhere and everywhere like standing in the kitchen, on the couch, etc-granted there are times for that cause let’s be real. But just dedicating the time and space to food has helped change a lot.
Love it!!
A little to accurate 😅
it's almost like I've done this a time or two.. ;) You can do this