Posts filed under weight loss

How I Overcame Binge Eating + My Top 3 Tips to Beat Binge Eating for Good

It’s official! Coaching with Keia is live on YouTube! Every 2nd and 4th Sunday, I’ll be posting a new video sharing some tips on how to beat binge eating, emotional eating, and live a happy and fulfilling life.

In this week’s video, I share about my honest experiences struggling and overcoming binge eating as well as my top 3 tips to begin healing your relationship with food.

Also I’d love to hear your thoughts, would you please like & comment on the video so I can know what stood out most to you?

How I Overcame Binge Eating + My Top 3 Tips to Beat Binge Eating for Good

>>Watch the video here<<

Why I Threw Out My Scale (Plus 3 More Gentle Ways to Measure Progress as You Heal Your Relationship with Food)

Earlier this year, I was reenergized to clean up my apartment by watching the Netflix series “Tidying Up” with Japanese decluttering expert Marie Kondo.  If you’ve ever spent time decluttering, you’d know that the hardest thing can be getting rid of the things to which we have emotional attachment.

To counteract this phenomena, Marie has her clients do one two things:

1) Pick up the item and hold it in their hands

2) Ask themselves: “Does this bring me joy?”

I love this question because a simple “Yes” or “No” answer helps you bypass the emotional attachment to make a clear decision on whether or not to keep something.

As I picked up the scale that had been sitting in my bathroom for years.  Immediately, I was taken back to the memories I had with this item. For years, when I was dieting and struggling with food, I remember feeling anxious and excited each morning when my my internal dialogue would go something like:

“I’ve been so good this week…. I’m soooo gonna see the numbers go down…. Oh wait, let me pee first so that doesn’t mess up the number”  (If that’s TMI for you, sorry I’m not sorry :P)

From here, one of two things would happen

SCENARIO 1

If the scale went down, I would rejoice!!!  “YES, my efforts are paying off!!”  Then, I’d go through my day feeling proud, confident, and excited.  

SCENARIO 2

  If the scale went up, (which inevitably it would at times due to hormonal fluctuations, water weight, etc.)  I would feel devastated and proclaim to myself: “Why bother?  I’m going to be fat forever!”  The saddest part of this is that this type of thinking would often lead me to eat emotionally.   I was victim to the dieting mentality. Studies do show that dieters can often be triggered to overeat emotionally by having a bad scale day.  What a crazy, insidious cycle!!!

Returning back to the present day, with the scale still in my hand, the clear answer was, “No, this doesn’t bring me joy.”  Since making peace with food and quitting dieting, I also realized that the scale had been collecting dust since I hadn’t even used the scale in a few years…  So into the Goodwill donation box it went...

While the scale can be useful for certain things (weighing your luggage or for people who can be completely objective about the numbers), for me and my clients, it would set off a cycle of self-loathing and sometimes binging.  So if you you are all like me or my clients, I invite you to let go of what’s not working for you and what is not bringing you joy. There plenty of options to measure your progress in a way that is more gentle and useful for the long-term.  

Why I threw out my scale.png

So if you’re ready to ditch the scale, here are 3 More Gentle Ways to Measure Your Progress

  1. By your choices - Perhaps you decided this week you’d cut your sugar intake in half and did that consistently for the week.  Excellent! That’s amazing progress and will lead to the external results you are looking for. Or perhaps like a client of mine, you practice different mindfulness tools and measure your progress by how often you practice...then soon realize that your binges are getting smaller or have disappeared!

  2. How your clothes feels - Perhaps you have a particular skirt or pair of jeans that is a bit more snug.  You can use this as a more gentle way to check in with how you’re doing in your efforts.

  3. Tune into how your body feels - Weight loss isn’t everything.  After all, have you met people who have lost weight but feel miserable?  After your efforts, do you feel more energetic? More calm minded and centered?  Celebrate those internal wins because they are what will keep you going.  

I’d love to know your thoughts! What tip resonated most with you? Please comment below!

How to Love your Body Even if You Still Struggle with Food or Haven't "Lost the Weight" Yet

One common misconception is that if you love yourself now, you’ll stop going for what you want and become a lifeless vegetable. I find this is far from the case. At certain times, choosing to love your body now might mean to stop the striving and fighting especially if you realize it’s not working for you and isn’t getting you closer to what you truly want in life. At other times, choosing to love yourself and your body might mean challenging yourself to work harder to move towards what you truly want.

So how do you practice loving yourself and your body even if you aren’t yet where you want to be with food? Here are 3 ways to start practicing today:

Mindfulness and Brain Science - Why Mindfulness helps people overcome binge eating, emotional eating, and more

For a long time, I told myself I wasn’t a meditator.  I had countless attempts at meditating only to find quieting my mind to be so difficult. Sure, I had heard why it was useful for you but it wasn’t until I worked with my first meditation teachers that it became a habit for me.  I realized it was a mix of technique & accountability that helped me to finally make it a habit.

One of the interesting “side effects” of meditating more for me was improving my eating habits, actually.  I found that meditation helped me to feel more calm and centered, making wiser more centered choices rather than to be compulsive and emotional with choices (hello emotional eating).  It took some time and practice to become a habit but each time I practiced it became easier and easier.

I often use mindfulness as a tool these days to help my clients overcome binge eating, overeating, emotional eating, and more.  As shared in my last post, mindfulness has a vast array of benefits including but not limited to: a greater sense of peace and calm, the ability to weather strong emotions, and the ability to make wiser, more rational choices.

When I first started, I could feel a visceral difference when I got centered and meditated in simply how I felt.  Later on, I learned more about the neuroscience which helped me to buy even more into the habit of meditation.

As discussed in a previous blog post, we can think of two separate brains when it comes to retraining binge eating and compulsive overeating. First, we have our animal brains (i.e. limbic system) which is our emotional brain, the seat of our habits loops. Second, we have our sane brains (i.e. prefrontal cortex) where we make wiser choices, plan for the future, and so on.  When we meditate and focus our attention, we actually are strengthening the pre-frontal cortex, associated with these wiser decisions.  Like a muscle, what we use, we strength and what we don’t use, we lose.  Over time, we can strengthen our ability to stay centered and calm even in stressful events and times where we normally would act compulsively and emotionally from the animal brain, which might look like stuffing our face with fries.

One of the main tools I use with my clients is mindfulness because it actually strengthens our ability to make wiser choices. Research has shown that mindfulness has been proven to dramatically decrease instances of binge eating and compulsive eating.


So how do you start developing a practice of mindfulness? In my work, I usually start my clients with developing a basic meditation practice. There are plenty of free resources out there or you can consider looking for a meditation teacher or group. In my work, combining mindfulness with coaching, nutrition, etc. have been the keys to help my clients stop binge eating for good.

Mindfulness - A Practice that Can Help You Beat Binge Eating & Emotional Eating

I recently finished up a course on Mindful Eating through Mindfulness Based Eating Awareness Program (MB-EAT), which was developed by Dr. Jean Kristeller.  I decided to participate in order to deepen my own understanding and knowledge of mindfulness as a means to break free from the diet culture and have a  more peaceful relationship with food.

What is mindfulness, you ask?  Mindfulness is simply the act of being fully present.  Our minds are often thinking about the past or imagining the future rather than being FULLY in the present moment.  Mindfulness itself has its roots in Buddhist meditation (Vipassana) and is a key element in many spiritual practices & religions.  But whether you are spiritual or not, in a world full of distractions, 24/7 connectivity through our cell phones and the internet, mindfulness is definitely becoming more challenging and equally more more important.