Welcome back to the Dorian Fitness Podcast
This podcast is about my fitness journey and lessons that I learned.
I’m Dorian, and I’m excited to talk about fitness, health, and my fitness journey.
This is week 4.
- Weigh in 231.9 -2.6 0 1/24/24
- Pictures
- Lifts
- Lesson – Binge Eating
- Lesson – Bodybuilder Diet
- Breathing Meditation
My Socials
https://linktr.ee/dorianfitness
One Day or Day One? You Decide.
Every achievement begins with a decision to do it. Ignorance destroys so many opportunities that come to our life every day.
Motivation is overrated, discipline and accountability are what matter.
“I want to be uncommon amongst uncommon people.” David Goggins
Lesson – Binge Eating
What is Binge Eating?
Binge eating is a type of eating disorder characterized by recurrent episodes of consuming large quantities of food in a relatively short period, often to the point of discomfort. During these episodes, individuals often feel a lack of control over their eating behavior.
If you or someone you know is struggling with binge eating, there are several ways to seek help and manage the disorder. Keep in mind that professional guidance is essential, and these suggestions can complement professional treatment:
Consult a Healthcare Professional:
Seek help from a healthcare provider, such as a doctor, therapist, or registered dietitian, who specializes in eating disorders. They can assess the severity of the binge eating disorder and provide appropriate guidance.
Therapy:
Cognitive-behavioral therapy (CBT) has been found to be effective in treating binge eating disorder. CBT can help individuals identify and change negative thought patterns and behaviors related to food and eating.
Nutritional Counseling:
Consult with a registered dietitian to develop a balanced and sustainable eating plan. They can provide guidance on normalizing eating patterns and promoting a healthy relationship with food.
Support Groups:
Joining a support group for individuals with binge eating disorder can offer a sense of community and understanding. Sharing experiences with others who have gone through similar struggles can be beneficial.
Mindfulness and Meditation:
Practices such as mindfulness and meditation can help individuals become more aware of their thoughts and feelings, promoting a healthier relationship with food and reducing impulsive eating.
Establish Regular Eating Patterns:
Eating regular, balanced meals and snacks throughout the day can help stabilize blood sugar levels and reduce the likelihood of binge episodes triggered by extreme hunger.
Identify Triggers:
Work with a therapist to identify emotional, situational, or environmental triggers that contribute to binge eating. Learning to manage and cope with these triggers is a key aspect of treatment.
Physical Activity:
Engage in regular physical activity that you enjoy. Exercise can have positive effects on mood and overall well-being, and it can help redirect attention away from food as a coping mechanism.
Medication:
In some cases, medication may be prescribed by a healthcare professional to help manage symptoms. Medication should be used in conjunction with therapy and other lifestyle changes.
Lesson – Bodybuilder Diet
Bodybuilders mostly eat protein and vegetables cutting out fried foods, fruits, and processed carbs. Drinking mostly water or low calorie drinks aiming for one to two gallons of water a day.
Protein sources include steak, ground beef, chicken breast, tilapia or white fish, salmon, tuna, peanut butter but make sure it’s only peanuts because a lot of peanut butters have sugar in them.
Vegetables include avocados, broccoli, cucumber, lettuce, onions, garlic, and any other vegetables that have low calorie index.
Carbohydrates are mostly white rice, potatoes or sweet potatoes, Low carb breads or tortillas.
Sauces that you can use to add flavor Salsa and Soy sauce
- Breakfast
Eggs or egg whites
Oatmeal without any sugar using cinnamon or protein powder for sweetener
- Snack
Protein shake or protein bar
- Lunch
Grilled chicken wrap
- Snack
Protein shake or protein bar
- Dinner
Chicken breast white rice broccoli
- Snack before bed
Protein shake or protein bar
