071 New Strategies to End Binge Eating Forever – Jill Coleman, JillFit

Jill Coleman

Is Moderation Possible?

Ok, I struggle with this, I really do. To me, abstinence from some foods does seem so much easier than moderating my intake – especially with trigger foods like sugar, nut butters and other items on my list. But, sometimes my “food rules” send me spiraling into what today’s guest calls the “What the Hell” effect. For me, it looks something like this:

  • I’m hungry or I want something to eat   (there’s a difference!)
  • I can’t eat that, because it’s not on my ‘good’ list
  • I’ll eat this, this and this instead.
  • Dammit, I still want that.
  • I eat that.
  • I’m terrible. What a failure. I think I’ll eat something since I’m already a total loss. 
  • Repeat.

Have you ever been there? Jill Coleman has, and today she’s telling us how she got off the merry-go-round of deprivation, food rules, cravings, binges and all the noise and found a place of balance. 

Jill Coleman

What We Talk About: 

  1. Offensive strategies to prevent binge eating
  2. The critical role of mindfulness in eating — and why we avoid it
  3. Exposure Therapy – how not restricting might eventually lead to not needing to
  4. Moderation is a concept that I struggle with. Jill used to, but not any more….how Jill moved from deprivation and binge eating to moderation 365 days a year (and looks and feels consistently amazing)
  5. The dangers of the “what the hell” effect 
  6. The power of the PAUSE
  7. Where to start with exposure therapy and moderation 
  8. Leveraging the power of DNCs (Daily Nutritional Commitments) that are:
    • Effortless
    • Enjoyable
    • Effective for your goals

Resources Mentioned:

Jill’s best blogs/tips, including:

About Jill

Jill Coleman

Jill Coleman

Jill Coleman, is a co-founder of Metabolic Effect and creator and owner of JillFit Physiques.  Here’s more about her approach, in her own words:

It was in 2011, 6 months after starting JillFit.com that I finally had the courage to try a new, more moderate way of doing things. I stopped the incessant food prep and obsession. I quit the relentless meal plan following. I started looking inward and trusting myself more. I started listening to my body more. I stopped following coaches and experts. And I finally had the courage to break the yo-yo cycle. The answer for me was in the gray. No more negative self-talk. No more all-or-nothing eating. No more hard & fast rules.

The outcome was not only effective, but completely liberating. And now it is my mission and my passion to teach other women how to break that cycle. To start fully owning their process. To start working on their mind game so that they can create a life they love. This includes all aspects: mindset, physique and even business.

Since 2012, JillFit has morphed into a lifestyle company helping women become freer, smarter, happier and more effective. And to me, that’s everything.

Connect with Jill via her website or Facebook page.

What are YOUR Daily Nutritional Commitments?

Let me know in the comments!

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  1. Christy

    Hi Ella! I totally disagree with this guest. I did a pantry purge years ago and never looked back. I am an “abstainer” and it was much easier for me to let my trigger foods go when I told myself that “I don’t eat that.” I don’t crave sugar and junk anymore and don’t have to use up willpower every time my kids eat a baked good. It’s no longer food to me. Different strokes for different folks! xo

    • Ella

      I hear you, Christy! The best strategy is THE ONE THAT WORKS. My personal take aways (which have been helping me), are to stop making food SO BIG and powerful and revisit the concept that it’s just food. And, whenever I feel “urgency” around so-called “bad foods” or eating when I’m not hungry, to STOP and take a breath and take stock with myself. Those little adjustments have been making an impact with me. Best to you in your journey! xoxo Ella

  2. Monette

    I loved the premise of this episode as its something I’ve been working toward. I loved DNC’s.
    1. 30 minute walk everyday (stress relief, can always find 15 minutes to walk- which usually turns into 30)
    2. green smoothie- I do this for breakfast but rarely have lunch plans on weekend as I’m running around so I’ll often swap and enjoy a nice hot breakfast that I don’t get during the week and do the smoothie for lunch.
    3. I would also adopt the protein at every meal

    • Ella

      Monette, these are great!That 30 min walk is SO KEY. Keep me posted on how it’s going. Love these 🙂 xoxo Ella

  3. Robyn

    Loved this episode. I binge eat A LOT! I call it self sabotage and can’t put my finger on why I continue to do it. Scary thing is, I am completely mindful while I am
    doing it. I have the whole inner conversation with myself asking “why” and telling myself that Inwill feel like crap afterwards, that I am not hungry, you should stop, and blah blah blah. The cycle

    Anyway, in an effort to get a hold on this, I have developed my 3 DNC’s.

    1) I will move my body everyday in some way,shape or form.
    2) Each meal will consist of protein and veggies.
    3) every time I encounter a mirror I will say my mantra, compliments of Ella, out loud. “I am strong, I am beautiful, I am extraordinary!!

    • Ella

      Robyn, seriously this is FABULOUS STUFF. Yes, yes, yes. And, I am stealing yours! So glad you got something out of this episode. I still am! xoxo

  4. Wow, this was great. I loved the idea of DNC’s. Mine will be 1) Drink 16 oz of water first thing in the morning BEFORE my coffee 2) Break my fast with a protein shake 3) Big salad everyday,
    One thing that has really helped me stop bingeing and thinking certain foods are bad is Intermittent fasting. I just tell myself, “I’ll eat it tomorrow”, and sometimes I don’t even feel like it. I don’t have foods “off limit”. I like Jill’s idea of intermittent sampling because once we get rid of the “off limit” food we can relax about food. (at least, I have). Of course, if you have a health condition, cancer or alot of weight to lose then we may want to eliminate certain foods but in general her ideas are great and will help people release stress about food.

    • Ella

      These are great DNC’s, and seem realistic, which is key. And, I love reversing “tomorrow logic” — from “I’ll be better tomorrow” (a common myth) to “I’ll indulge in that tomorrow instead.” SMART! xoxo