Updated: 2 days ago
To bring you closer to freedom from food focus your energy on these nine game-changing strategies to kickstart binge freedom. These nine strategies will guide you into a healthier, more balanced relationship with food.
1. Refrain From All-or-Nothing Thinking
This kind of mindset is soooo prevalent with diet culture and dieting. It forces us to either be dieting and trying to 'eat perfectly' or completely off the wagon and bingeing. This kind of thinking puts a lot of pressure on ourselves to eat ‘perfectly.’ In doing so, this creates a lot of tension in our body that overtime no one can sustain, it’s unsustainable. Eventually like a volcano building pressure, the volcano erupts and we find ourselves on the other side of binge wondering what just happened.
Strategy: Instead of focusing on all or nothing or black and white thinking, think in grey and rainbow. Expand your mindset and perspective. Refrain from putting yourself and things into boxes and categories.
2. Recognize and Detaching From an Unhealthy Desire for Thinness
Having an unrealistic body standard for yourself can cause significant mental distress. It can lead to extreme dieting and restricting that contributes to bingeing and eating disorders. Understand that we all have different set points when it comes to our weight. A set point is a weight range that we can maintain more effortlessly by eating a balanced diet and allowing all foods to fit.
Strategy: Instead of focusing on a certain weight, focus on how you want to feel, your energy level, and the kind of relationship you want to have with food, your body and work towards that.
3. Stop dieting
Research indicates dieting perpetuates the binge eating cycle of binge, restrict, repent, repeat. Dieting is also a predictor of eating disorders.
Strategy: Look at adding more balance to your meals (having protein, carbs and fats), and eat regular meals. Whether thats 3 meals and two snacks or 2 meals and 3 snacks or which ever formula work for you! Be consistent with this.
4. Eat enough during the day
Our body keeps always keeps the score. So when we don't eat enough during the day our body ends up making up for it in the evening. We typically end up experiencing this as cravings for foods high in fat and sugar. This is normal, they are more calorie dense so our body craves them because they can more readily make up for the days deficit.
Strategy: Focus on balanced meals throughout the day (carbs, protein and fats). Also if you aren’t a breakfast eater but end up overeating or binge eating in the evening you might actually be! Give breakfast a try and see what happens.
5. Get enough sleep
Sleep is often the first thing we sacrifice when our life gets hectic. Lack of sleep can lead to a deregulation of our hunger and satiety hormones, leading use to physiologically feel more hungry.
Strategy: Stay consistent with sleep and aim for 7-9 hours per night. Engaging in a relaxing bedtime routine that you enjoy can help make bedtime more enticing.
6. Eat foods you enjoy
Enjoyment and satisfaction from eating comes from two aspects: mental and psychical. Mental meaning eating foods that are mentally satisfying and physical meaning eating foods that provide satiety and fullness. When we eat foods that don't really satisfy us, either physically or mentally, we don’t receive the full satisfaction and pleasure that the eating experience has to offer us. Inadvertently, we subconsciously end up making our way back to food again, and again, to get that full dose of satisfaction we know food provides.
Strategy: Eat foods you enjoy! Before you sit down to eat, ask yourself if the food is mentally satisfying. For physical satisfaction make sure you include protein and fat to provide satiety and satisfaction, take your time to eat and notice when satiety settles in.
7. Engage in regular self-care and stress relief
How do you release the built up stress from day-to-day? Even when we don’t have a significant stressful event the small stresses from day-to-day do build up. If we don't have practices in place to relax and destress overtime, this tension builds up and eventually erupts.
Strategy: Engage in regular activates that provide you greater peace and clarity.
8. Do things that bring you pleasure, daily!
Food provides a lot of pleasure and sometimes it's people's only daily pleasure. Find other ways to nourish yourself and sprinkle pleasure into your day-to-day life that doesn’t include food.
Strategy: These don’t need to be extraordinary acts sometimes it’s just turning our awareness to what is already there, nature, a quiet moment or doing something you enjoy.
9. Get support
Getting support can truly change the trajectory of your life. I see it with my clients consistently. You are not meant to struggle with food for the rest of your life!
I help women go from food obsession and binge eating to a healthy, enjoyable relationship with food!
Strategy: Book your free discovery call and let's chat about your journey to food freedom!