Eanna McNamara Fitness

Yesterday I ran a 5km in 22 minutes and was disappointed (at first)…

You’re not “bad at food”, nor are you a “bad” person.

You likely used food to cope, numb things out or get through difficult times in your life.

Food might have been the go to when you were young rather than having other ways to soothe and that’s now a behaviour you still have.

Overeating doesn’t mean you’re failing food and meeting yourself with judgement and criticism won’t improve your relationship with it.

It’s time to meet yourself with compassion and curiosity instead.

Life can be hard, and I’m glad you chose food.

It couldn’t been much worse.

But now there’s a misalignment between your values and your actions and it’s time to change it.

Losing weight isn’t the answer to your weight loss struggles, but it can be the byproduct of changing the way you think about yourself and food.

If you’d like some help breaking free from overeating for good, just send me a message. I’m here to help 🤝

You do not need to track calories or follow a diet to lose weight, and if you struggle with food it’ll likely make matters worse

And I get it, trying to lose weight without a diet or an app feels impossible.

But, I’d argue it’s actually easier when you’re following these steps:

1. Structure - Breakfast, Lunch & Dinner, make that a non negotiable every day. No structure = chaos.

2. No mindless eating - Slow down, put the phone away and taste each bite. Be present with your food and you’ll enjoy it more.

3. Notice - Pay attention to signs of hunger and fullness they are your bodies natural eating compass.

4. Eat until 80% Full - Digestion takes time and feeling a sense of fullness can often be delayed by up to 20 minutes after eating.

5. No food off limits - This doesn’t mean eating whatever you want whenever you want, it means that if that’s what you really want to do you can.

6. Seek compromise not restriction - I’ll eat a lighter, healthier breakfast because I’m having a heavier meal later for example.

7. Sleep 7-9 hours - When you don’t get enough sleep your body will try to get you to make up for lost energy through cravings by increasing hunger hormones.

8. Ask yourself questions like - Am I hungry? Sometimes it’s stress or boredom.

9. If things aren’t changing, simply make an adjustment to portion sizes consistently. - A little less of something

10. Eat more colour - Fruit and veggies leave you fuller for longer.

These are guidelines not rules, guidelines I live by myself and that have helped me lose 7kg this year.

If you’d like some support while learning how to lose weight without tracking or diets feel free to reach out. It’s what I do best.

Breaking the overeating cycle for good isn’t easy.

It’ll take time, energy, patience and hard work.

But… the pay off?

Getting your life back, or living a life you didn’t know was possible.

No white noise, no constant struggle, no beating yourself up and feeling like a failure.

That leaves room for love, calm, peace, connection and enjoyment of food again.

But if you want different, you need to take a different approach.

The strict rules and pushing yourself to your limits has run its course and you know it.

Perhaps it’s time to let go of the measures and the pressure and focus on guidelines and compassion instead?