Transform Your Relationship with Food: Tips for Beating Emotional and Binge Eating
As a personal trainer in Chiswick, London, I’m passionate about helping people lose fat, get toned, and build a healthier, sustainable lifestyle. But I’ve been on my own journey with food, and I want to share that with you. Over the years, I’ve tried countless diets - cutting out carbs, sugar, and entire food groups – thinking that deprivation was the key to getting toned and lean.
At first, I’d see results, but eventually, I’d end up gaining all the weight back. I’d binge on the very foods I’d been depriving myself of, feeling guilty and stuck in a never-ending cycle of restriction and overeating. Sound familiar?
It took me a long time to realise that the key to long-term results isn’t about restricting yourself - it’s about finding balance and building a healthier relationship with food. Here’s how I’ve been able to break free from emotional and binge eating - and how you can too.
Find Your Triggers - What’s Really Behind the Cravings?
When I tried to cut carbs and sugar completely, I didn’t stop to consider why I craved them in the first place. Every time I restricted myself, the cravings grew stronger, leading to bingeing, guilt, and starting all over again.
Action step: Keep a food diary for a week. Write down what you eat and how you feel before and after. A food diary helps increase awareness of your eating habits, making you more mindful of what and how much you're eating. It allows you to track your intake, identify emotional eating triggers, and recognise unhealthy patterns. Writing meals down creates accountability and helps you make better, more conscious food choices, supporting your weight loss goals.
Stop the Deprivation - It Only Leads to Bingeing
I thought cutting out entire food groups would help me lose fat and get toned. But I soon realised that this wasn’t sustainable. Deprivation only led to cravings – and I’d end up bingeing. It was a cycle that kept me stuck.
Action step: Embrace balance, not extremes. You don’t have to cut out your favourite foods to lose fat and get toned. Allow yourself to enjoy what you love, but in moderation. Eating everything in balance is key to making healthy eating a long-term habit, not a short-term punishment.
Mindful Eating - Slow Down and Listen to Your Body
In the past, I’d eat quickly without thinking about it – especially when I was stressed or distracted. But when I started eating mindfully, I realised I could enjoy food without overeating.
Action step: Try eating one meal a day without distractions. Turn off the TV, put down your phone, and really focus on how the food tastes. Chew slowly and check in with your body. When you eat mindfully, you’ll be able to recognise when you’re full and stop before you overeat.
Find Other Ways to Cope with Emotions - Without Food
Food used to be my go-to for dealing with stress, anxiety, and emotions. I’d eat to feel better, but it rarely solved the problem – and sometimes left me feeling worse.
Action step: When emotions hit, try small, positive actions that can help shift your focus. You could take a short walk, do some deep breathing, talk to a friend, or even hit the gym for a workout. Exercise is a great way to release tension and boost your mood. Experiment with what feels good for you and take it one step at a time.
Exercise for Fat Loss and Toning
Exercise has been a game-changer in my journey. It’s not just about burning calories – it’s about building strength, confidence, and feeling great in your body. Once I found a gym routine I enjoyed, my cravings and emotional eating started to decrease. I also noticed that when I exercised consistently, I naturally made better food choices without even thinking about it. Exercise became a powerful tool to help me get leaner, feel toned, and stay in control of my habits.
Action step: Start with three strength training sessions per week to build muscle, tone your body, and support fat loss. Focus on compound exercises like squats, deadlifts, bench presses, rows, and pull-ups, which work multiple muscle groups and burn calories efficiently.
3 Strength Training Sessions Per Week: This is plenty to start building strength and toning your body.
Optional Cardio: If you have time, add 1-2 sessions of light cardio, like cycling or walking, for 20-30 minutes. (do not over do it as it can lead to more food cravings)
Stay Consistent: Pick a schedule that fits your lifestyle and focus on small, steady improvements over time.
With just three focused gym sessions a week, you’ll start to see results while keeping your routine manageable and sustainable.
Find Balance for Lasting Results
Losing fat and getting toned doesn’t mean cutting out all the foods you love or following extreme diets. Especially at the beginning, it’s important to keep things simple so you don’t feel overwhelmed. The easier your plan is to follow, the more likely you are to stick with it for the long term.
After trying countless diets myself, I realised balance is the key. You can enjoy your favourite foods, stay active, and still achieve your goals.
If you’re struggling, I’m here to help. Together, we can create a straightforward, sustainable plan to help you lose fat, tone up, and feel confident - without unnecessary stress or guilt.