3 Ways To Combat The Winter Binge

Winter is often a death trap for people wanting to maintain of even push forward in their fat-loss goals

Comfort foods, shorter days, and a natural tendency to seek happiness in eating.?

While indulging occasionally is normal, binge eating can lead to guilt, weight gain, and even health issues over time.

Tackling binge eating requires more than willpower—it involves understanding the psychological and physiological triggers behind this behaviour.?

Here are three scientifically supported strategies to help you break free from winter binge eating.

1. Optimize Your Diet with High-Protein, High-Fibre Foods

Scientific research suggests that consuming high-protein and high-fibre foods can significantly reduce appetite and prevent overeating.

Think about it....

It's easier to overeat with 3000kcals of pizza and doughnuts vs chicken and veggies!

?Focus on hearty, protein-packed meals like lentil soups, roasted chickpeas, or grilled chicken.?

Add high-fibre sides such as roasted vegetables or whole-grain bread to keep you satisfied longer.

By making these simple dietary changes, you can reduce the temptation to binge. (https://pubmed.ncbi.nlm.nih.gov/10889789/)

2. Address Seasonal Affective Disorder (SAD)

Winter binge eating is often linked to Seasonal Affective Disorder (SAD), a type of depression triggered by reduced daylight.?

Combat SAD-induced binge eating by increasing your exposure to natural light or using light therapy boxes, which have shown efficacy in regulating mood.

Additionally, incorporating physical activity, particularly outdoor walks, can help balance serotonin levels. (https://pubmed.ncbi.nlm.nih.gov/24926755/)

3. Practice Mindful Eating Techniques

Mindful eating has emerged as a highly effective strategy for curbing binge eating.

It's one of the most impactful habits we need to change leaving the military

By focusing on the sensory experience of eating and recognizing emotional triggers, individuals can disrupt the automatic cycle of overeating.

Start by eliminating distractions during meals—no TV or scrolling on your phone.

Chew slowly, savour each bite, and assess your hunger levels before going for seconds.?

Mindfulness also extends beyond meals; journaling about your cravings and emotions can help identify patterns and address them proactively. (https://pubmed.ncbi.nlm.nih.gov/34146647/)

If this type of educational stuff is your type of content.?

Check out my podcast:?https://open.spotify.com/show/1hAGD9u1Efje3MTlCFxYOf

As always, when you are ready to work with me 121 here is the link:

https://carlsimpson.kartra.com/page/App

Carl “ The Coach” Simpson