 What is going on it's Jacob here today's video is going to cover binge eating and how I get over it I know I know binge eating can affect people from all walks of life today's video is going to cover Binge eating whilst you're on a diet so for example myself if I'm trying to you know actively drop body fat and I go and binge eat. This is what I'm gonna be talking about So how I get over it I can give you all the tips all the physical tips What to eat how much cardio to do to get yourself back down and back on track But at the end of the day, I think the biggest hurdle in getting over binge eating is actually mental and Once you're armed with a few a few things once you're armed with a bit of knowledge about how your body works about how water weight works and You know train yourself to sort of forget about what's happened and just look into the future I think you're in great stead to sort of get over it as soon as possible So let's say for example, I am dieting on 2,500 calories a day and I I feel good about it I get to Sunday and I think fuck, you know, I've I've stuck to my diet definitely lost fat I can have a few things right so I start picking at that and then I'll start picking at that and then I might go and buy something to eat from the takeaway and Before you know it, you know, it's it's really it's on you if you are tracking everything You continue to track on that Sunday. You probably won't go over but you know Sometimes I do forget to track and at the end of the day. I think I end up saying to myself, you know, fuck it I don't care. I'll worry about it tomorrow. I've stuck to my diet so well this week. You know, I deserve it and Honestly guys, yeah, you can you can say that to yourself But at the end of the day if you've gone and binged and and eaten five six thousand calories on that Sunday Man, you really have fucked yourself up but On that Monday morning, there's certain things that I will do certain, you know protocols I put in place so that I Tuesday or at latest by Wednesday I'm feeling back on track and I'm feeling like I can continue in a positive headspace because that that is the key man, that's that's the key is your mental headspace you wake up on that Monday and If you haven't prepared for yourself for eating all that food, you're gonna be feeling pretty sluggish You know physically if not mentally as well So the first tips I would say is jump up get some cardio under your belt Go and do half an hour and hours cardio get that food You know turning get it moving because all it's been doing is probably sitting in your stomach most of the night You're gonna feel a bit bloated when you wake up But I tell you what even just after that first hour of walking Faster don't eat anything. Just just get some BCAA as we'll get some water in your system Go for a walk and come back and you know, you will be feeling a lot better a lot lighter straight away Depending on how much you ate night before obviously, so that would be my first tip Don't even worry about tracking things these first couple of days, you know, just make sure you limit the salt You limit the sugar you limit the junk and make sure most of your meals are based around a nice clean protein source And what that's gonna do is it's gonna start flushing out that excess water weight that you've you've retained overnight My second I'm just looking my scales over there my second tip and probably the most important would be Don't go anywhere near a scale. You could have put on three kgs of water weight overnight You could have there's there's no doubt about it But you don't want to see that on the scales do you and obviously someone who's not knowledgeable about you know Bodybuilding fat loss and weight loss and things may think that they've put on three kgs of fucking body fat and Obviously, that's completely untrue. You may have put on a few grams of body fat But it's certainly not three kgs Most of that is water weight and that is retained because of the excess sodium that you've taken in the excess carbohydrates that your body's not used to and You'll definitely feel bloated around this this area But if you go and do cardio You stick to a high protein low carb low fat diet for you know the first day or two I think come Wednesday morning you jump back on those scales and and you'll be surprised man You will have lost most of your water weight if not all of it and you'll be back on track before you know it So those would be my my major tips as far as physical Things that you can do The one thing I do want to cover is is the mental aspect So if it really does mean a lot to you to dye it down and get in good shape And then you go and binge like that that Monday morning You're gonna be feeling like shit and and all I got to say is that it takes a strong person I mean you're strong you're strong if you're you're strong enough to go in the gym and train if you're strong enough to fucking Be running every day or to be sticking to that diet for those first six days You are a strong person and you've got to channel that strength that first day and on that Monday morning, man You've got to channel it you've got to use all of your power to say To say okay. Yes. I ate all that food. I enjoyed it. It tasted great, but I can't continue like that I've got to get back on the diet. I've got to get back on the horse as soon as I can which is this Monday morning The last thing you want to do is give up for another day and go and binge and again You know on the Monday or or again on the Tuesday because that is when you really start getting in trouble Physically if your body is full of carbohydrates Your glycogen stores are full and then you go and blast yourself with another huge amount of carbs That will be going to fat that definitely will be going to fat But if your glycogen stores were quite depleted come that Sunday morning and you went in, you know, binge just for the one day Most of all that's gonna happen is your glycogen stores are gonna fill right back up that is gonna cause the waterway and As far as body fat gain, it's not gonna be that much but like I said, it comes down to you being strong strong enough to Accept the fact that you've eaten all that shit realize that it tasted nice and that you can't do it again and The only thing you've got to do is to remember what is important at this time And if you're like me when you're dieting down that is pretty fucking important There's a quote I always use which is don't count the days make the days count Which basically that means, you know do all you can on this particular day to bring yourself closer towards that future goal Don't think about that goal Way down the track. Well, you can think about it, but write it down and put it away You know that's there. You know what the goal is what you've got to focus on is what you can actually do on this day You know day-to-day shit Get your cardio done have your daily list that you've got a you know tick off each day in order to reach that goal Especially come that Monday morning when you're feeling like shit. Just do what you can on that day and The next day and come Wednesday. You'll be back on track So that was my advice on binge eating and how I get over it binge eating whilst on a diet It's not the end of the world But the last thing you want to do is to go and binge two days in a row I think one day is something you can get over pretty easily Don't go near the scales hit some nice cardio some light cardio Make your meals nice and light around a good clean protein source minimal junk Obviously if you get it, you know, if you're already dieting you're gonna know that already But I think the damage will be pretty, you know pretty minor So that was my that was my video on that. I hope I helped you guys If anything, it's it's more mental getting up that Monday morning You've really got to just crack into it forget about what happened like I've said and you'll be you'll be fine So have a great day until next time That was me. I'll see you in the next one. Peace