Beyond The Binge

Our Top 4 Resources & How To Use Them Efficiently To Overcome Binging

April 20, 2021
Beyond The Binge
Our Top 4 Resources & How To Use Them Efficiently To Overcome Binging
Show Notes Transcript

"Enough is enough, I'm sick and tired of binge eating. Where do I start?" 
This question can be the beginning of the end when coupled with another one:
"How can I use my resources to overcome binging".
In this episode I talk about the top 4 resources we have and how to use them efficiently in our journey to overcome binge eating. 

Mo Rezk:

Hello, and welcome to another episode of beyond the bingeMy name is Mo, I'm a egistered dietician and ehavioral change specialist. In very episode, I do my best to elp you get to a life free of inge eating. So you can live our best life and not worry bout all the health problems ssociated with binge eating, ike I used to do in the past. nd today we're going to talk bout how to use resources fficiently to overcome binge ating. Every journey has three oints, the starting point where ou are right now the estination where you want to o. And you you are who is going o go through the journey. And e all have resources that we an use efficiently to help us et from our desk our starting oint to our destination. And ctually, if you look at ifferent points in your life, hen you were facing a problem, ou almost go into find always a attern that resembles a ourney, a pattern that has hese three points, a starting oint, a destination, and the esources that you have vailable at hand that can help ou get to the destination. And ne of the best examples I can hink I can think of is when I inished high school, when I inished high school, I was resented with a problem, what o I do next. And society eaches us while you have to, ou know learn how to do a job o you can contribute to society nd make some money. So you can ive the life your life however ay you want to live it. But ithout the money, you probably an't do much and you cannot pay our bills. And you cannot do his. And so we seek the next tep that can help us get there. ow some of us either choose to o into a trade or go to college r a university or start a job ight away. The ninth step eally is personal and highly epends on how we you know what e decide to do. But the one hing that we all have in common s that we have certain esources that we put towards here we're going, how we're oing to get to that destination here we're making money, those ho choose to go through niversity, but then some time, ome energy and some finances nto college degree. And yes, hey come off will come up with ome debt after that, but that hey put in faith that they will e able to pay it off. Those who ut who start working off the at from high school, but in ome time and energy a lot of ime and energy and effort into earning a skill set or learn rom somebody else or on their wn. And then they start to put n more time and and and energy nd effort into trying to make oney out of it. And really it s different from person to erson. But we can take that xact same pattern. And we can ook at it from a from an vercoming a binge eating erspective. Now binge eating is n obstacle that is between us nd what we truly want. Most of s think that it is bingeing hat we want to overcome. And t's not that is the goal. And hile that is somehow true when e when we have struggled with inge eating for so so long in ur life, the actual goal that e lose sight of is better ealth, better mental health, ore healthy relationship with ood, more energy and time to ocus on other parts of our life nstead of being obsessed with ood the whole time. A physique hat we can accept and love and e comfortable and happier. hose are the true groves that esemble the destination that we ll want to achieve on our ourney. And along the way we face binge eating, which one could say is almost like a monster. And we have to overcome that monster so that we can get to that destination. But we have resources that we can use efficiently so that we can get to that destination. And this is at what I like to call a journey to a new state of being Yes, it is not a journey to a physical destination. It is a journey to a new state of being. And a actually follows exact same pattern as a journey to a physical destination, the exact same pattern as a journey to achieving a goal such as having a career or relationship or a family or whatever other goals that you have. There's always an obstacle. And there are resources that we can use efficiently to overcome that obstacle and get to our destination. So I'm going to be discussing the top four resources that we all have regardless of where you are and how to focus on them. So you can use it to overcome binge eating and achieve your health goals whatever they are. But before I go ahead and do that I want you to never lose sight of your true goals. While it's while sometimes our goal is to overcome binge eating, remember, there was something beyond that that you once wanted to achieve. But then Ben Genie came into the way again, whether it's better health, better mental health, a physique that is free of chronic conditions, more energy levels, more body acceptance, being comfortable in your body, being able to move freely without any chronic pain disorders. Through goals, but binge eating is in the way, right. So don't lose sight of your true goals because that is your destination. That is your true destination. Unfortunately, benching is in the way. So now having said that, let us go into the top four resources that we have the number one resource that everybody has, regardless of where you are in this world, and has equally as well. Nobody has more in this category than others. It's time time is a resource that everyday when you wake up, you have a certain amount of currency in it, and you get to spend it on whatever you want to spend it in. And whatever you spend it on, usually gives you a return and gives you results in that category. And if you don't spend it, then it's lost. And the next day you wake up, and you have the exact same amount of time as well. While depending on how early you wake up, of course, then you get to spend that. And then life keeps going on like that. You cannot store and spend time in the bank and decide to spend it in the future, it does not work that way. So time is the number one resource. So when it comes to overcoming binge eating, what I chose to do specifically was this is I had two options. Option number one is either find somebody who can help me with binge eating, or Option number two is put in a lot of time, a ton of time into learning on my own and getting on and overcoming binge eating. And because it was at a point where I was kind of while I was fresh out of university, so unemployed actually doing a bit of a part time job, I decided to put all of my time, my personal time, 3040 hours, sometimes 50 hours a week into learning more about how I can overcome benching, and that was my number one way my number one way of, of investing in my journey to overcoming binge eating was time. Now unfortunately, not everybody has that luxury, because some of you have families jobs, full time jobs that are even overtime hours sometimes and you're very, very busy with your life. And you can't do that and do it for a living like I chose to do and that is completely okay. There's a way where you can use a bit of your time to overcome binge eating. So here's how you can do that. Let's say you allocate 1520 minutes a day, if you can 30 minutes an hour, if you can't, even five to 10 minutes to learning something new that can help you overcome mentioned whether it's listening to a podcast like you're doing right now, whether it's reading a new book, whether it's whether it's studying, what is the best nutrition routine for me to follow, whether it's learning more about the size of nutrition, right? Whatever you do, is taking that time daily, and putting that time towards your journey of overcoming binge eating can help you get to a better place because over time you will learn you will increase your knowledge and you will have a Will you will have more than you personally had in the past in your head to help you make the best decision moving forward. And that will pay long term. So time is your number one resource. We often don't think about this and forget about time. And we tell ourselves Okay, I want to overcome benching, but I don't know where to start. I don't know what to do. What am I like? Where do I start what I do, one of the best ways to start is to put some time aside to help you learn more, gain more knowledge, so you can overcome benching, and I cannot stress enough on the importance of time, if you want to do a very, very quick experiment on your own, sit down and write the top three goals that you have in your life. And then on the other on the other page top write down how you spend your time, have you like your daily time, starting with the most to the least. And most people will find most of their time goes towards your job, and then maybe towards family, and then potentially maybe a little bit towards themselves or some even have more towards entertainment. If If what you wrote on the first column of your top three goals and what you wrote on the second column of where you put times time the most does not really match, then you can then you know why now, you there's often sometimes the goals are it's a struggle to get to reach the goals, right? So time is important. And here's the thing, you don't have to spend 1050 hours a week to over convention like I did, I chose to do it as a career. It's a different story. So, but you can spend 1510 2030 minutes daily to learning something new, listening to somebody reading a book, whatever can help you get to that state. Now let us go to resource number two. Resource number two is your energy. Energy. Yes. And when I say energy, I mean your physical, your mental energy, right? Like these are energy systems that we have physical, mental, emotional, spiritual. I'm going to be talking about physical and mental right now. If you have a certain amount of energy, and you want to allocate it towards overcoming binge eating, how can you use it the most? Now, the beautiful thing about this is that energy works with time, you cannot use time without using energy, you have to use both together. So when we put some mental energy towards learning something new, and put some physical energy potentially towards doing some kind of activity or exercise that will help us increase in balance the certain neurotransmitters in our brain that help us feel calm, because exercise is proven to help us feel calmer, help us feel more less depressed, help us feel better, puts us in a better mood increases our metabolism. When we do that, put that physical energy there, then we have taken some steps forward in our journey to overcoming binge eating and getting to our healthy health goals. Right. So energy is important one, but with the mental energy, the mental energy we can use towards learning more, we can use towards creating different strategies for us to, to use to overcome binge eating. Because the more you learned, when you're reading something new or or listening to podcasts, the more you can create different strategies for yourself that you know will work for you. And that is actually something that I help my clients with is how do we design the next step for us to make sure that we overcome benching, and we're no longer benching, we have to design these strategies. But to design these strategies, you must have the knowledge in place. And so this is where energy comes in, we spend some energy, mental energy into learning something new. And here's something that I want to share with you. Energy is not equal throughout the whole day, the first few hours of the day, the energy there is much, much, much more powerful than the last few hours of the day. And the reason why is because the first couple hours of your day is when you're freshest and your mind has just been rested. Hopefully you've been you have good sleep. And you're able to retain the most. So whatever you decide to do in these first two hours will help you big time. And that is why your number one goal that you've listed on the goals and your column page on the columns, is should always like you should that and this is a big important pieces, always give some time in your morning to the first goal that you have in your top goals, right, because the amount of that the the quality of the energy in the morning is pretty pretty, pretty high. And if we usually leave that to the very end of the day, or the last part of the day, then what happens is that the quality of that energy is a bit lower, because we've already went and, and worked and thought and did and did this and did that and mentally we're tired, we're exhausted. So the last 30 minutes of the day is actually not equal to the first 30 minutes of the day. This is a very, very important. So energy wise is we need to use energy with time to find the best windows of opportunity where we can overcome benching, and we can create the best strategies that will help us overcome bejing. And so this is how we can use energy. The third resource is money. finances, finances is an actually important resource that we tend to forget about. We tend to work really, really hard to make money. And then we use it as a resource to achieve what we want to achieve. Whether it's like we want to travel more we want to house we want to buy something nice for our kids, we want to buy food, we want to maybe travel, do something like that. But this money is also some resource for you that can help you overcome problems in any area of your life. And while some of us have more in this in this category than others, we can still use it to to help ourselves and move forward to achieving our goals. And again, another another experiment to run or exercise to do is to write in one column, your top three goals. And then another column top write down the top three things you spend money on the most after your living expenses. So you take out if you're paying a mortgage, you take out you know your basic expenses, such as like the basic food you need to survive, you take out the school expenses, whatever is that you're paying or paying paying for your kids, you take that out, and then you write the top three things you spend money on, do they match the goals or not? This is very important to see if you're using energy there if you're using that resource to match your goals or not. But with money, it's a very, very easy, easy way to achieve your goals quicker because you can use it to either buy the program that you want to do, or buy that book that you really want to learn more about, or hired coach that can help you or be able to take that mini course online that others have said worked really well for them, or do whatever you need to do to help you achieve again or move forward in your quest to overcoming binge eating. never shy away from spending money on overcoming obstacles on achieving your goals because it is money well spent. And with this resource, the sky's the limit really for you here, because it depends largely on what you have, if you have a certain amount of money, you can afford to spend more on a certain than than somebody else, where you can spend, like, let's say, four to spend the 1000s, then hire a coach work with and work with a premium program that you know others have said has helped them This can help you big time because it will shorten the amount of time and energy that you need to expand it also do not forget that there are others who spend 4050 hours a week, like I do, and like others doing as well, other coaches and perfecting how to overcome binge eating and how to develop strategy strategies and and innovate more on how we can get creative and integrate that knowledge into overcoming binge eating and getting to that point. And in this category. Really. The experts are well well worth it because it is something they spend their life doing. And actually, it's something I can relate to because I want to overhead overheard a conversation about was actually it was a family dinner and I had to lose two to two guys, they're having a discussion and I happen to just like be listening in on it about investing money. And one of them says said, um, you know, I invest $50,000 in stocks, right now have $50,000 in stocks. And the other person was like, Oh, do you do like, invest yourself? And he's like, Yeah, I do it myself. He's like, have you ever thought about money manager? Or, or putting your money in a fund or something? And he's like, No, why? Why would I do that? They take like 0.5 to 2%. commission that's like, like, that's a lot that's I'll be losing, then I can just do it myself. And so the other person was like, Well, you know what, like, they spend 40 to 50 hours a week studying the market. And they've been doing that for years. And they can make much, much better decisions. And you do like how much? How much time do you spend per week learning about the market in there? And he was like, Well, I'd spend like an hour on weekends or a couple. And he's okay, well, who do you think will make the best decisions and from that moment, it clicked in my head, I was like, okay, find an expert, if you can afford to get an expert would help you in that field, definitely do it, it is not money wasted at all. Because again, money is a resource, unlike time that you comes and goes. And one day you can be making more and you can learn to make more and then one should not be afraid to lose money. Money is something that I've learned actually the hard way I can make a whole other course on money because I struggle with that in the past as well is always have your expenses like take care of yourself. Take care of yourself and have your expenses set settled. First, make sure that you are maintaining your lifestyle, maintaining what you need to do to live and survive and have like an emergency fund. Do not put yourself in extreme debt for sure. I never say you know, overcome benching at the expense of putting yourself in extreme debt. But once you do that, and you have some money to invest in overcoming a problem, it is well worth it. Because then you have access to the experts who do this for a living. And this can be applied to any area in your life. And then fourth, and finally is we can come to human resources. So human resources is a resource is that we are human beings, we're social creatures. And we serve a resources for other people as well. You have a community of people around you who can serve as resources for you. And it doesn't actually cost you money. And with the internet world right now, there is talent you have access to tons of communities are people who struggle with the same problem. Or people who are experts and who potentially give out information for free like I'm doing over here and are keen on helping others. And you can use that to your advantage by learning more listening more engaging in communities that are trying to overcome benching together, working with people who are trying to overcome bunching together maybe if you have a friend or a couple of friends that you know struggle with, with their health as well. Instead of like instead of encouraging each other to to continue in your struggles, you can potentially make a commitment to help each other and go on a journey to improving your health and to overcoming benching and you hold yourself accountable and you go from there. That's the start. We don't know what's going to happen from there. But you can decide to either, you know, while we're going to, we're going to learn about nutrition for next week. Okay, well, we're going to read the book, do a book club, and read with each other. So the accountability fees from human resources is actually quite huge but human Sources is that you have a lot of human beings who are who serve as resources to you, that you can use to get ahead in your journey where you can achieve your goals that overcome binge eating. And I have at least two coaches I work with on an ongoing basis, they are very important to me because they saved me a lot of time, and a lot of money. And one of them is a business coach, and the other is mental health coaches. Well, who helps me with my mindset, and I speak to them once a month at least, I also have community of friends who I've been friends with for years. And I engage with them in conversations that helped me maintain my accountability that helped me maintain my focus on my goals. And we constantly ask each other about our goals and how we're doing there. And we keep that reminder in each other's life. And that is very, very priceless super, super, super prices, I cannot even can't comprehend start to comprehend how much I would have not been anywhere if I hadn't used that. And you know what, this is something that many people struggle with, because we are taught from when we're younger, especially men, and I see this a lot in men is that it is a weakness if you reach out for help. Now women are better than this when it comes to men, which is which is which which shows because I have like 98% of my clients are women. Even though men and women suffer from binge eating equally, it is twice as much as women as men report struggling with binge eating. But that is because the men tend to not report it, not because they don't suffer from it, they tend to not report it. And they tend to not seek out for help. And actually that shows with the mean age, the mean long term. Living age is higher for women than men, women live longer. And so if this is something that I'd like to say is do not shy away from asking for help, it is not a weakness to ask for help. It is way more difficult and it takes longer to do on your own. And in this world right now, with the internet connecting people from different parts of the world, you can ask for help. And a will be there was nothing wrong with it and you can receive it from anywhere you want to, you just have to ask. And that's pretty much it. It's that human resources is such an important resource to have. And those are the four resources that you have. So here's an exercise and a challenge for you is I want you to sit down and make an inventory of your time. How much time are you putting towards overcoming benching? How much mental and physical energy are you putting towards overcoming benching? How much money are you putting towards overcoming benching, if there is any despair over there? And what are you human resources that you use that can help you overcome benching, as well? and work on that making inventory? And then ask yourself, How can I allocate more of that towards overcoming binge eating? because keep in mind, one thing is that the resources don't really mean that you're going to go anywhere, like go for, like overcome the obstacle, because of one main thing, if you're putting in the time, and they're in the wrong, you know, learning about the wrong things, if you're putting into energy into doing it, again, learning about things that are not going to help you, if you're spending money on, let's say, coaches who are not equipped to be able to help you. And if you have human resources that, again, aren't, are not really have already proven that they can do it, or actually help you with that accountability piece, then you might not go anywhere. But the truth about it is it's fine. At least you're trying there, you're and that is a very, very important, because the one thing you can guarantee that will get you nowhere is not doing anything about in the first place is staying where you are. So doing is always better than not doing. But always assess where you're putting your resources in, figure out if this is going to work for you or not ask questions like okay, well, how do I, how do I know this is going to work for me, right. And if you're not provided with an understanding, you don't have the understanding, then potentially it might not be right for you. So if you don't understand why this coach or how this coach is going to help you with over kind of binge eating, then maybe potentially ask her out until you have someone who can explain and better for you and you could somebody you can understand more from. So this is a really key component that can help you save time, money energy so you can achieve that destination of overcoming bending. Now, if you've listened this far, I want you to know that my program beyond the bench is currently 25% of and it encompasses using all these resources we discussed today. We put in time, right so we number one put in time. Approximately 10 weeks to be to be exact. Within 10 weeks of at least two to three hours a week to overcoming benching, we put an energy I teach you how to put in the mental and physical energy to do an ink build the right habits that will help you overcome benching, you're obviously investing in it. It comes to the investments you're putting in money to have access to myself. I put in around 40 to 50 hours a week to designing new strategies to overcome benching and to simplifying the knowledge that I learned and learning more as well and teaching it in a fun and interesting ways. And finally, human resources, you have access to our community of people who are overcoming binge eating. And when we do that together, we tend to really go for because it is much, much, much better done with others than doing it alone. Human beings are social creatures, and to do things in groups can take you way further than doing anything on your own. And I also have learned that the hard way, which is why again, it is not a weakness to be doing with others is not a weakness to be asking for help. It is not a weakness to hire somebody to help you in the process. Because successful people do this. They don't do try to do everything themselves. They try to get others who have done it and learn from them, and have them along the way in their journey. And these are your top resources that you have available and overcoming binge eating. So my challenge to you again, is to make an inventory and see how you are putting it towards overcoming binge eating. And I hope that this has inspired you to make a change to help you get to that destination where you are binge free, where you achieve your goals of better health, better relationship with food, better relationship with yourself, better body image, more energy, less pain, no chronic conditions, the real goals that we all want to have so we can live a fulfilling life. I hope you found this episode helpful. Please leave any comments below if you want to and I will see you the next one.