Eat to build muscle and control your binge eating during the day so you don't overeat when you do eat! Do this by eating small meals every 3-4 hours (never skip breakfast) to keep your metabolism ramped up. Building muscle will also speed up your metabolism.
Another way to control your hunger pangs is to eat protein with every meal. You don't need to do protein shakes...just eat the right foods. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high.
Eat more protein to repair tissues and build muscle....I have always said to get your nutrition mainly from food...there's plenty of protein in the foods we eat...Good food sources for protein are:
lean beef, lean chicken, fish, eggs, milk, cottage cheese, yogurt, cheeses, beans, peas, nuts and seeds. If you are vegetarian, there are plenty of protein food sources for you.
If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs are "not out the roof" when you do eat. Use your eating smarts!
Remember to drink enough water during the day! You will slow down your fat loss and weight loss efforts by dehydrating your body. Drinking enough water will also help to control your hunger and flush toxins from your body. Aim to drink about half your weight in water every day. Foods and drinks with water would count as water consumed.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
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Mark Dilworth, BA, PES
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