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Question:

Hey Cris, Charles Adler (on Jan 15 radio)never let you finish your story about the experiment where you overate on purpose, gained 10 pounds and found your metabolism had shifted and you had trouble going back to an appropriate calorie intake. How did you break that cycle and get back on track? I'm in the same boat and could use some tips. I eat healthy but just want too much......Regards, Robert

Answer:

Hi Robert,

Go to my Binge Blog for full details. I chronicled the entire experience in the blog.

I didn't say my metabolism shifted, I don't think it would have. I gained fat by eating more calories than I burned off. I lost fat by eating fewer calories than I burned off (a 300 to 800 calorie deficit on most days). The change that occurred, and what I was experimenting with, was how much food it would take before I felt satisfied with eating. Before the binge eating experiment when I would feel moderately full (not at all "stuffed") and knew I had consumed enough calories, I would no longer feel a desire to eat.

The act of binge eating caused me to become accustom to a much larger amount of food being required for me to feel satisfied. I felt like an eating machine and even when my gut was uncomfortably full, I found a way to justify eating more. I had not experienced this before. Part of overcoming the overeating habit I developed involves practicing over and over positive actions and the thoughts that accompany those positive actions. When I feel an urge to keep eating after I have already eaten enough I review my thoughts, feelings, and actions at that moment.

I tell myself I am not factually hungry and that my urge to eat is a compulsive adaptation that I can overcome. I say to myself that there is no reward in continuing to eat, but that there is a reward in stopping eating. I reinforce the idea that I know I will feel better about myself if I stop eating.

I may also physically walk out of the room to remove myself from the food source. At times I'll do a few push ups or simple body weight squats to take my mind off the focus of food. The objective is to practice healthy actions and choices and the thoughts that go with them enough times that the healthy actions become a normalized behavior. This takes some effort and consistency. Allow for some failures, this is normal. Look at it like you are learning a new language: you have to practice the skills over and over before you master them. With due diligence, healthy eating will become a natural behavior.

- Cris LaBossiere

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For more information contact: clabossiere@rhinofitness.ca

This page was last updated on January 15, 2008