3 Strategies for Managing Binge Eating Disorder
In this episode, I share the three pillars for successful binge eating recovery. These principles can apply to emotional eating as well as other forms of disordered eating.
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Binge eating disorder recovery
I will share the three pillars that you need in order to recover successfully from binge eating disorder, but also other eating disorders, and disordered eating as well.
- Health at Every Size
This is a weight neutral approach, which focuses on health and well being and not numbers, so there’s no weighing
there’s no getting on the scale, and we aim for health, no matter what your size.
Health at every size includes :
Weight inclusivity: we actually accept and respect all body shapes and sizes, no matter where they come from, and we also reject the idealization of a certain body type.
We believe that people can achieve health in their bodies in their own skin. And that’s actually what I teach a lot in my body positive yoga classes, they aim to help my student to feel at home and accept who they are in their beautiful bodies.
We look at things and people as a whole, we bring attention to the individual physical, economical, social, spiritual and emotional needs as well.
We also bring in respect and care for, age, gender, sexual orientation and race.
We really want to make sure that weight stigma is also eradicated. So, healthy eating, for every size means that we eat for wellbeing.
Health at Every Size is really just an embracing every single person out for who they are and that individual needs.
And this is probably one of the most difficult things I had to rewire my brain around, was the fact that I could be healthy without being in my “ideal weight” or my “ideal size”, which was probably never really realistic in the first place.
How do we start adopting just a Health at Every Size mentality?
The first thing that I normally do with my clients is I encourage them not to get on the scale, we start looking at, accounts that really make us feel horrible, or, bad about ourselves, and we start clearing those out. We involve ourselves in environments with people with positive messages around body and body positivity, and that is one of the greatest things that you can do for yourself.
2. Anti-diet or non-dieting.
Also, roughly translated to intuitive eating. So, the non diets or the anti diet movement really moves away from restrictive weight loss diets, and we focus on health and well being instead.
I know what your food zombie brain must be saying, and it’s, “if I’m not on a diet, then I’m not healthy.”
Not being on a diet might seem illogical. I just couldn’t wrap my head around that to begin either, because I always thought, in order for me to be healthier, I had to be restrictive with my eating. You’re not alone if you are feeling those conflicting thoughts about dieting.
Unfortunately, those restrictive eating patterns is what leads to yo-yo dieting, weight cycling, and also can lead to more serious disordered eating patterns and eating disorders.
Disordered eating is associated with low self esteem, suicidal thoughts, anxiety and depression. So we don’t want to be in a relationship with food, that causes us these types of symptoms. I don’t know about you but I don’t want to be in that space anymore, I got to a point where I didn’t want to be a disordered relationship with food
So get off the diet bandwagon and move yourself into a healthier relationship with food. Allow your body to guide you. Don’t freak out. It does come with practice. our bodies will tell you when to eat, how much to eat, and also what foods work for your body
With Intuitive eating, you still focus on nutrition, and you still focus on eating healthy foods but you take away most of those rules that have made you feel so restrictive and out of control with food.
3. Accept your body
Step number three is to really just become a little bit more accepting of the fact that we have so many outside influences. When it comes to what we eat, what we need to look like. Unfollow accounts that don’t serve you and really just get into a path where you can be in your own body, stay in your own lane, and just feel into your internal cues.
In many cases, the reasons why we started binge eating in the first place is because we are unhappy with something in our lives, and that is reflected in what we see physically and usually the thing that we see physically is our reflection in the mirror or we see our bodies.
We take out what we feel internally on what we see externally and we feel if we can change ourselves and change our bodies fit into a certain size, then all those issues will disappear.
My clients started noticing that they were feeling better in their own skin and it was because they started accepting who they were on the inside, they’ve accepted their bodies, and they started working with their bodies, instead of against them
Find out how to heal your body image in three easy steps
So hopefully this has been something that can support you along the way to binge eating recovery.
If you would like to get on this path of healing your relationship with food, I would love for you to reach out and book a consultation with me where I can show you the next steps.
Take my quiz to find out how to stop binge eating
Figuring out your binge eating personality will help me develop more individualized strategies around food and your feelings for you so that you can build strategies against those urges in the future.
Which food zombie applies to you? Take this quiz to find out.
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