Body Image & Disordered Eating – Page 4

March 6, 2023

If You Struggle With Binge Eating Watch This

If you struggle with binge eating, this is for you

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“I forgot to eat.” “I need to restrict more.” Things you will never hear me say now.⁣⁣⁣
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Years ago, I wore my ability to restrict food like a badge. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open driving.⁣
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You can read more about my struggle & how I healed my disordered eating, gut issues, & dropped 55lbs here in this blog!

There were workouts I thought I was gonna pass out. Blood pressure was super low, like 80/58. I remember the doctor saying do you feel lightheaded often? ⁣⁣⁣
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A woman messaged me & stated she didn’t “think” she was restricting food but still binge eating. She noticed the more she controlled what she was eating & the LESS she ate consistently, the less hungry she felt.⁣
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She didn’t understand how eating more food would help. ⁣⁣⁣⁣
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So I put it this way…⁣⁣⁣⁣
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Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Starving animals gorge themselves. Nourished animals eat till they’re comfortably satisfied.⁣
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Which one do you wanna be?⁣⁣⁣⁣
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A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. ⁣⁣⁣ #bingeeating is another survival mechanism.⁣
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This is why females eating below their BMR or at a low body fat don’t have a period, you’re commonly constipated, digestion slows, you’re cold & lack energy. Your hormones & systems down regulate to compensate.⁣⁣⁣
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Other Common Symptoms:⁣⁣⁣⁣

Irritability⁣⁣⁣

No sex drive⁣⁣⁣

Increase in belly fat⁣⁣⁣⁣

Chronic fatigue/soreness⁣⁣⁣⁣

Malabsorption, gut inflammation⁣⁣⁣⁣

Increase in binge eating, etc⁣⁣⁣⁣
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Tips:⁣
Eat enough food to fuel your body. 2-3 meals/d⁣
Stop over exercising/over caffeinating/negative self talk/overly fasting⁣
SLEEP! HYDRATE!⁣
Get trigger foods out of your home. Eat more meat & eggs, less processed food, more natural whole food⁣
Stay busy! Get accountability.⁣
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Eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware your body is in need of nourishment. ⁣⁣⁣
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⁣⁣I hope this helps!
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Oxox⁣
Coach K

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bio carnivore lilbitoffit katie kelly indiana fishers — Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

http://www.instagram.com/lil_bit_of_fit

March 2, 2023

A Simple Guide To Why You Eat Past Fullness

sad girl eating pizza over eating feeling guilty

As I was creating these for you today, I recalled how scary & powerless it felt to not truly know when I was full.

For me, I was less troubled by feeling when I was actually hungry. But the fullness thing & binge eating were out of control at one point.

It took time. And a lot of learning about how my body worked, why it happened, the foods I needed to eat, the foods I needed to release, & forgiveness.

The MOST significant thing I do to keep fullness signals regular is to not get to the point I’m “hangry” & starving. I stick to a meat-based diet. Carbs & sugar are addictive drugs for me. Huge triggers & hard to portion control.

Most of my clients are emotional eaters.

I understand that it is really hard to break that cycle & there is a good reason for this.

This is because you haven’t figured out how to deal with those emotions or behaviors that lead to overeating or binge eating.

I have been there myself & understand. It takes time, there is no quick fix, but in the end you will be in control & see food as fuel rather than reward or punishment.

Sending you lots of hugs & I hope this post helps! Share it & let me know if this resonates with you too!

Oxox
Coach K

If you like this, make sure to check out my Hopeful Gut Healing & Body Transformation Guide Here! This may be the light you need at the end of your tunnel!

Click For Guides, Recipes, Coaching & More!

March 1, 2023March 1, 2023

Coach K’s Hopeful Gut Healing and Body Transformation Guide: From Disordered Eating, Fat Loss, Recipes, Crohn’s Disease, Food Addiction, Biohacking, Habits, Mindset & More

IBS vs IBD lilbitoffit hopeful gut healing guide

5 years ago, I wrote a journal entry about my ongoing struggle with Crohn’s disease, binge eating, unhealthy addiction to exercise, & poor body image.

I detailed longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face, struggling with gut flares & drowning in a black cloud of self loathing & frustration.

I had no “cures” as of yet, but I was now out of the closet getting REAL with living in a “haunted house.”

Since writing that entry, I chose to turn that pain into something constructive. I created a community here simply sharing my life in hopes of helping others living a similar nightmare.

I wrote a super informative blog on my healing & carnivore story here that will answer the majority of your questions what I went through transitioning & how I healed via a meat based, “carnivore” lifestyle.

weight loss before and after carnivore lilbitoffit katie kelly

carnivore before and after photo katie kelly lilbitoffit life lessons fishers indiana indianapolis

I’ve received hundreds of messages asking about the journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.

Living decades with these devils on my shoulders since the age of 8, I’ve learned a lot.

After going “carnivore” with diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old & med free in remission.
I want the same for you.

How did I crack the code? Brain dumped as many resources as I could in this blog for you.

First, I stopped looking outside myself for solutions, online & advice from friends, doctors, & latest fads. Instead, I decided to compassionately look inward & get curious on what life & fitness meant to me.

I started observing myself to understand my thoughts & actions.

I found without exception, I binged in response to 3 different situations that left me hungry physically & mentally:

When “restricting” & trying to eat like everyone else instead of ME

When avoiding an emotion or lacking purpose

When neglecting my own pleasure & needs

My priorities now are: Great food in the form of animal based nutrition — quality sleep & exercise — simple joy & inner peace.

I’ve learned to consider fitness a lifestyle I love, not a chore.

A CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.

Hope these tips help you! Feel free to swipe, tag, save, & share any post of mine on IG freely! That’s all that I ask of you is to share anything that has helped you or will help someone else! What’s mine is yours!

***Disclaimer: This is in no way, shape, or form medical advice, I am simply sharing what has helped me***

BIOHACKING GUIDE (ROUTINES, PRODUCTS, SUPPLEMENTS, & MORE)

CLICK FOR BIOHACKING BLOG HERE

ULTIMATE MEAT & MACROS EGUIDE

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COOK WITH COACH K CARNIVORE RECIPE BOOK

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HELPFUL PRODUCTS & SUPPLEMENTS GUIDE

DOWNLOAD FREE COPY OF PRODUCT & SUPPLEMENT GUIDE HERE

You could have picked a bunch of other people to follow & allow influence into your lives, but you chose me. Thank you for giving me a platform & portals to share with you my thoughts, experiences, & life through my lens. Thank you for being my most incredible supporters & being part of my digital family. Cheers to many more years of health, happiness, abundance, community, & choosing to live life on our own terms!

OXOX Coach K

Contact: katieokelly2@gmail.com

February 22, 2023

5 Changes That Helped Me Lose The Weight + Carnivore Diet FAQ’s

Y’all wanna know what most people get wrong when it comes to dieting in general?
Not dieting.

I remember feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, bloating, no body comp changes – THAT was my normal back in the day.

I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating sugar & diet foods which were wrecking me mentally & physically.

I wondered why I could never recover or look “jacked” like other female athletes that weren’t working “half as hard” & eating 2x as much.

Fast forward today, my 40 yo self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off & simply eat food that made me feel good.

I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, AND I eat ALOT. I avg 2000 calories most days, primarily ground beef & eggs.

You can read about how I healed my gut, quit binge eating, lost 55lbs & put my Crohn’s disease in remission via the Carnivore Diet HERE. It’ll answer your questions & hopefully give you hope to heal yours too!

Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain.

You can swipe, save & share this post on IG here!

Not sure what to do?

I have a whole Meat & Macros EGuide in the link in my IG bio that will give you your answers! With recipes & dedicated sections to disordered eating, dieting, and reverse dieting for any diet camp!

You can book a coaching call with me! Coaching FAQs are HERE

Some things you may not want to hear:
⁃ A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain.
⁃ It may take years to get the body you want going through numerous periodization cycles.
⁃ There is a cost to being a certain level of lean. That athletic body you covet just may weigh more than you think.
⁃ Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one.

If you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.

Keepin it real,
Coach K

February 18, 2023February 18, 2023

99% of People Don’t Know About These 5 Tiny Habits That Put Fat Loss on Autopilot

My poor body image to the point I remember putting a belt around my tummy rolls in middle school under my jeans so I looked thinner. I needed to “suck it in” then maybe they’ll be nicer to me.

I remember being as young as 8 comparing my body to skinnier girls in class. I thought restriction was the only way to weight loss.

I feel your pain if my story resonates with you too.

Yes, research has concluded that a “calorie deficit” is the only way to lose fat. It is science, but we are emotional creatures & they play a huge role in our habits, which become us.

Many fitness experts & diet gurus come up with complicated diets, workout plans, & supplement stacks that require a lot of work, & frankly, are unnecessary. I know for me, if it’s not easy, I ain’t gonna do it. My time, energy, & mental real estate are too important to worry about unnecessary things.

I’m sure you’ve heard the mantras like “eat less, move more” & “no pain, no gain.” Seriously, if it sounds hard, do you think people will be more likely to stick with it?

In short, this silliness & overabundance of info out there have forced many of you to choose inaction, which isn’t helping you to move the needle forward.

Self-discipline & willpower can be weak on any given day, leading us to make bad eating decisions & eventually fail at reaching our fat loss & health goals.

Plus, we can’t deny the fact that various foods influence hunger & hormones to varying degrees — so not all calories are equal.

When I embarked on my fat loss journey, over time, I realized if I adopted a simplicity approach, I was more likely to stick with it because:

“What’s simple & attainable on a daily basis IS SUSTAINABLE.”

So I created 5 simple concept habits that require minimal effort but go a long way in making fat loss automatic — meaning you don’t have to rely on restriction, self-discipline & willpower which result in basically life sucking.

Enjoy these cheat sheets & I hope these help you on your way to SUCCESS & LOVING YOUR BODY!

If you questions about how I healed my gut & lost 55 lbs via the carnivore diet, I show you how here in a detailed personal blog on my journey !

how carnivore healed my crohn's disease and binge eating

If you need some hand holding, I’m here to listen. Coaching & resources in link in my IG bio. If you’re serious about making a real (EASY) change, would it be crazy to book a call with me?

oxox Coach K

February 7, 2023February 7, 2023

I’m 40. Happiest, Healthiest & Most fit I’ve Ever Been. Here’s How…

Imagine having one life to live, yet f*cking it up.

Yikes, right?!

I know a few things about starting over. I have done it more times than I want to admit including health problems with my Crohn’s disease, eating disorders, getting myself into debt, romantic & friendship break ups, including 2 divorces. Yup, Double Divo Club…carb toting member.

The main thing about starting over is that you are not starting from zero. It is impossible to do that, given that we are complex creatures with memory & experience.

The best way to start over is to reflect on goals, your memories & experiences, and think about what drives you, your purpose in life, your reason for living.

The change of life means changing your approach! Listening to older mentors helped me “start over” without being angry at myself.

Working out more & eating less wasn’t going to help me. Shrinking my body & punishing myself with restrictions & addictions weren’t going to help me, but changing my lifestyle & mindset to include the things that worked positively FOR ME, did.

I’m 40. Happiest, healthiest & most fit I’ve ever been & here’s how…

Biohacking Guide Here

How I Healed My Gut & Lost 55lbs Blog Guide Here

All Resources, Coaching, Guides, Discount Codes Here

oxox Coach K

January 27, 2023January 27, 2023

The Simple Guide I Used To Heal My Gut And Find The Right Diet

In the 40 years of my life, I’ve attempted to get into “better shape” & heal my gut more times than I wanna admit. I’ve been a plethora of different shapes & sizes depending on what season of life I was in.

But FINALLY something stuck. My motivation & drive were at an all-time high. Things started working & I stuck to my plan more than 2 weeks 😆 Most importantly, the carnivore WOE (way of eating) turned into my new lifestyle.

I’ve had tons of questions on how I want about figuring out what worked. So I mapped out my thought processes & phases just for you!

I share symptoms & trigger foods I encountered. I hope this helps you figure out what’s best for you!

Swipe, share & save on IG here!

***I also have a complete Meat & Macros Guide where I documented everything I have learned throughout this journey. Click the link in my Instagram bio to snag yours! Link: https://linktr.ee/lil_bit_of_fit

****I understand this is a LOT of info. My story & journey is also posted on my blog for easier reading here, in IG bio, & in highlights: https://lilbitoffit.com/1-year-on-the-carnivore-diet-my-story-journey-transitioning-to-a-meat-based-carnivore-diet/

*****Biohacking Guide to all my favorite recovery and anti-aging products here with links: https://lilbitoffit.com/biohacking-that-helped-me-instantly-feel-better-reverse-aging/

Was this journey easy? No.
Did I feel great all the time? No.
But what did happen within a couple weeks, my carb cravings were gone, I was satiated after meals, I was no longer binging & purging, my inflammation & gut issues had all but disappeared & I embraced stepping into my new chapter of life!

oxox Coach K

January 26, 2023

Hard Truths Why You Struggle With Food & Fitness

Let’s start at the beginning.
Because we know the statistics.

We know that obesity has quadrupled since the 1950s.

We know that diabetes has increased from around 1.5 million people in the 1950s to over 34 million today, 90% or more of whom have type 2 diabetes, which is preventable.

We know that roughly 50% of American adults have cardiovascular disease and 70% of American adults are on some kind of prescription medication.

We know that we get 1.5 to 2 hours less sleep per night than a hundred years ago.

We know all of this stuff, because we are constantly bombarded with these statistics, hammered over the head with them until they lose their meaning.

But what we don’t talk much about (& we should), is the inner root cause of WHY these statistics exist.

“Losing weight” or “getting in shape” repeatedly score the top ten of people’s New Year’s resolutions. If you, too, have declared that you “finally want to get fit in 2023,” then it’s time to look at where you’re at.

Have you changed? Or have you given up on your fitness goals again — like so many years before?

If you have been trying to become a fitter, healthier version of yourself & repeatedly failed, you might need to come to grips with a few uncomfortable fitness truths.

If you take them to heart & act accordingly, you are well on your way to becoming the fittest & healthiest you can be. Let’s dive in!

Save & share! What’s mine is yours!
As Deepak Chopra says, “No one owns anything.”

oxox Coach K

All antiaging, biohacking products and discount codes here!

Coaching, Guides, Codes, & Resources Here!

December 30, 2022

The Year I Give Up. 8 Bad Habits Preventing Your Dreams From Becoming Reality

I was staring at a terribly unflattering close-up of my face on my iPhone screen. Kinda like the terribly unflattering videos in the Target checkout line.

Staring at my iPhone, I was waiting for a client to accept our FaceTime call.

“Why the hell do reflections trigger us?” I thought.

I should have used those 10 seconds of wait time to express gratitude for this technology that allows us to connect from all over the world!

And yet all I could focus on was this red sun spot I have in the middle of my forehead & the fact my eyes looked tired af.

I moved the phone to a different angle to see if I could get a “better view.” I pulled at my eyes for an instant eye lift. I immediately started brainstorming solutions to these “imperfections.”

Was this something Botox could solve?
Would I need to invest in some kind of fancy cream or treatment?

I’m disappointed to say that all of this flashed through my mind in those 10 seconds, but I keep things on the real reel here & I’m just like you.

“Only from a place of self love do you have permission to change yourself,” I kept telling myself.
And that is what I remind myself every time the criticism Gremlin creeps in.

I understand it’s hard to break this cycle of self-critique. Especially when you’ve experienced trauma like being made fun of as a kid or raised in an environment where achieving & people pleasing were the only ways you felt you could receive love.

I realized years ago I needed to break these bad habits & started practicing daily gratitude & being present in my body as it was.

If you ask me today what my top beauty advice would be, I would say this…

Look in the mirror less, obsess less about things that don’t add true value to your life & look at the rest of the world to see what you could be using your time for instead.

I now use my extra time for growth & nourishment in the forms of education, service, money, personal development, health, self care, & making memories with loved ones.

I decided 2023 would be the year I give up. The year I nourish.

I owe it to myself, to you, to my dreams, & to the legacy I want to leave here that doesn’t have a damn thing to do with a red sunspot on my forehead.

Cheers to 2023 – the year I. Give. Up.

Swipe, save & share if this resonates with you!

oxox Coach K

December 19, 2022

Binge eating almost destroyed me but here’s your message of hope

I didn’t dare talk about it much publicly when I was younger, I used to binge eat — A LOT. It didn’t help my health, gut, performance, or fat loss goals at all either. I was scared to strength train because I have no idea where to start. ⁣
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Binging happened mostly when I was lonely, stressed, or bored. Sometimes, it would happen when I was celebrating, too — but always when I was alone. I would go to the store, buy junk food, then go home or sit in my car & eat as much as I could. I was an addict, food was my drug, & binging was a high.⁣
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I’d eat until I didn’t think I could eat another bite, & then felt so sick I’d puke to “undo” what I”d done. Sometimes even after I threw up, I’d wait a while, & when the feelings of nausea started to subside, I’d start eating again until either the food was gone, I vomited, or until I went to bed in deep shameful sleep.⁣
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Without fail, I’d wake up feeling like absolute shit the next day. I’d beat myself up, forcing an unending spiral of guilt, restriction, & punishment. My gut flares out of control!⁣
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To make myself feel even worse, I’d look in the mirror & tell myself how terrible I looked, & that I would never be good enough until I could stop eating & got as thin as I could. That if only I could somehow turn myself into one of those people who just “forgets” to eat, then I’d finally be good enough.⁣
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But that was the wrong approach. Obviously.⁣
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I took the time to look deeper into my behaviors & habits, I started to be kinder to myself & feel empathy.⁣
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Back then, I didn’t treat food as fuel & workouts as a celebration of my body as I do now.⁣
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So if you deal with binge eating or know someone who does, or don’t know where to start on your fitness journey 👉know that you’re not alone.⁣
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Here’s your reminder you CAN! ⁣
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I’m over 3 years meat-based with my diet! It serves my autoimmune, physical & emotional needs! ⁣
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Here’s to a lifetime of living vibrationally & giving myself what I deserve. ⁣
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I wish the same for you too!⁣
Can you relate to my story?⁣
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oxox Coach K #fitnessjourney #crohnsdisease #weightlosstransformation #bingeeatingrecovery