I felt out of control, even as I was being praised for being the one skipping dessert.⠀
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Part of my identity was eating healthy! Yet I was always thinking about food.⠀
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As I learned more about eating disorders, I realized I was not alone.⠀
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It is estimated that 3.5% of women and 2% of men struggle with binge eating disorder. It’s the most common eating disorder.⠀
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That means that you probably know several people (or more) who struggle in secret.⠀
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When there is a name for it, there is a solution. ⠀
So what is the best way to overcome binge eating disorder?⠀
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Getting down to the root cause, restriction, habit, or emotions. It could be one or all 3. It is important to acknowledge the CAUSE so you can HEAL.⠀
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Because you can heal!⠀
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I know a lot of you are looking for tools you can use to overcome binge eating for good.⠀
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That’s exactly why I created the 5-day challenge where I will teach you how to coach yourself.⠀
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I wanted to create something free that can help as many of you as possible!⠀
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I included daily lessons and journal prompts to help you do the deep work that leads to lasting recovery.⠀
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This is for you if you are:⠀
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• Frustrated by a lack of progress.⠀
• Feeling stuck in therapy⠀
• Need tools that you can apply to your unique circumstances⠀
• You’re fed up with binge eating and you’re ready to feel better.⠀
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Are you a part of the 5-day challenge yet?

What are you waiting for?

Join here: https://www.facebook.com/groups/bedrecovery/ or send an e-mail to krista@kristacouchcoaching.com to get the trainings sent to you.
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Can’t wait to see you there.

The murder of George Floyd has led to a wave of protest, advocates speaking up and many members of the Black community to SPEAK UP about racism, injustices, and police violence.

This is a complicated issue! Issues that stir up intense emotions.

I just want to speak up and say “I’m listening”

While I don’t understand what it is like to be Black, I do know what it’s like to be human. We all have stories and valid reasons for what we believe.

So this weekend I listened to people in the Black community who are speaking up. I heard their voices.

To be honest, I disagreed with a few things I saw and heard.

But I listened! I asked myself some tough questions. I got uncomfortable. I let myself question some of the fundamental things that I believe about myself.

We grow when we get uncomfortable. When we challenge ourselves! When we listen!

If you are black and have been speaking up, THANK YOU! Thank you for sharing your story and putting yourself in a vulnerable spot. If you are part of another race that is discriminated against, THANK YOU! If you are white, it’s our chance to listen!

Do you like yourself? 

Do you ever think about what you like about yourself?

List 10 things that YOU like about yourself.

Not what other people like about you. Nobody needs to agree with you and they don’t need to be big things. But what do you love about yourself?

Here is what I love about myself…

I AM:

1. Empathetic

3. Adventurous and willing to try almost anything once

4. A good wife and friend

5. Smart and I think outside the box

6. Loving

7. Open to new ideas

8. Creative

9. Funny

10. Ambitious

You’re up next! What are the 10 things you LOVE about yourself?

A free mini-session is an opportunity investigate why you are binge eating and learn how YOU can create an easy relationship with food. Pick a time below to claim your spot!

When you aren’t making progress, you’re in a “Recovery Rut”.

It’s normal to feel stuck sometimes, but why stay stuck?

A “recovery rut” I experienced:

By bedtime, I was ravenously hungry and I didn’t know what to do with myself. It was challenging to eat mindfully and intuitively when I was SO hungry.

I wasn’t eating enough throughout the day! I was scared I would lose control.

I needed to trust my body and feed it when I was hungry.

Getting “Unstuck” begins with challenging ourselves! Doing something outside of our comfort zone.

If you want a new result, you need to change the thinking that is getting you there.

Stop beating yourself up for being stuck and begin searching for the solution. Because there is a solution!

Are you in a “Recovery Rut”? Chose a time below and we can get down to the bottom of what is causing you to stay stuck!

Post-Binge Shame Attacks are intense and without a strategy, they can set you up for another binge.

These steps can help you set up a strategy to conquer any “post-binge” shame.

But first, there is no need to feel shame after a binge. Early in my recovery, I liked to remind myself, “I’m not quite there yet, but I’m taking steps in the right direction.

How to set up a strategy: 

1. Set up a meal plan that you can stick to.

It will be tempting to skip your next meal, especially if you want to lose weight. Still eat the same meals, at the same time as planned. 

You might not eat the same portion for the next meal, but try to eat as normally as possible. This will set you up for success by preventing intense hunger later on.

2. Don’t answer the urge to “make up for it”.

Shame likes to trick us into thinking that we need to make up for a binge in order to feel peaceful again. The truth is, “making up for it” is like chasing your tail. Exhausting and not very fruitful.
3. THE BEST THING YOU CAN DO: Allow yourself to sit in the discomfort.

The truth is, we don’t change until we really feel the discomfort of our current patterns. Many of us run away from discomfort every time it comes knocking and stay in the same, unhelpful cycles.

The goal is to break out of that.

4. Ask yourself, “What can I do to show myself compassion and self-love right now?” and do those things!

Allowing discomfort and sitting in self-pity are very different things. Don’t push away the discomfort, but take care of yourself as you feel it. This too shall pass.
LOOK, I know this can be hard to conquer on your own. That’s why I developed a 6-month coaching program.

I help people through the shame-attacks and help you get back on track. I help you see what is going wrong and how to get out of the binge eating cycle for good.

Learn more about 1-on-1 coaching at kristacouchcoaching.com/1-on-1-coaching/