How to transition from emotional eating or bingeing
If you’re struggling with these issues, you’re not alone. These tips will help you to find balance again.
Quit dieting, restriction and deprivation
Bingeing or emotional eating is often a subconscious rebellion against the deprivation of dieting. To free yourself from this vicious cycle, you’ll need to give up diets for good. Instead of denying your body of food, nourish it with wholefoods. It’s important to treat your body with love. Do this, and you’ll naturally make healthier choices.
Give yourself permission to eat with joy
Don’t cloud your eating experiences with negative thoughts. Too many people view food as ‘good’ or ‘bad’, and this creates stress and can increase emotional eating. Become a mindful eater who eats with joy, not guilt. So sit down, eat slowly and enjoy the eating experience. At mealtimes, connect to your mind by expressing gratitude.
Tune in to your appetite
The next time you’re hungry, ask yourself what you really need? Tuning in to your body takes practice, but you’ll be surprised by how wise your inner voice really is. Maybe you just need water or rest. When you’re truly hungry, allow yourself to eat (without guilt).
Commit to eating wholefoods that support your body
When you start eating meals that satisfy you and support your body’s systems, you’ll eat less.
Plan your meals ahead of time and snack wisely in between
Structure is really helpful for emotional and binge eaters. Aim to enjoy three meals and two snacks a day to keep your blood sugar levels in check.
Watch your stress levels
We know that stress can lead to emotional eating and bingeing. When you’re stressed, try to nurture yourself in other ways besides food. Soak in a bath, get a mani, hit a yoga class, plan a trip or read a book.
Show yourself love in ways that aren’t centred around food
It’s important to make time for yourself every day, not just when you’re stressed. Do one thing that makes you feel calm. For me, that’s having a bath with lavender oil, watching feel-good TV, walking in nature or meditating. While you’re at it, release the need to criticise yourself, and know you are doing your best. You are doing enough.
Let go of what you ate yesterday or on the weekend
Today is a new day. Trust that your body can break down any imperfect food you perhaps overindulged in.
Sleep longer
When we’re tired, food becomes more comforting, and sugary and salty foods are much more appealing. Fatigue can trigger overeating, emotional eating or unhealthy food choices, so for the sake of your health, aim to get between 7 and 9 hours of sleep a night.
Ask for support
Sometimes we don’t want to admit we have a problem because we’re scared we’ll disappoint family or friends. But there’s nothing to be ashamed of if you’re experiencing disordered eating. Please enlist the help of a nutritionist, integrative doctor or therapist for support.
Whip up healthier versions of your favourite treats
Do you find you can easily crush an entire block of chocolate, yet not a batch of cacao brownies? That’s because the brownies are nutrient-dense and contain ingredients that make you feel fuller. Make healthier versions of treats you love; they’re harder to binge.
Don’t eat as soon as you get home
Binges often happen when people get home from work. The pressures of the day hit them and they turn to food for comfort. Give yourself half an hour to shower, take 10 deep breaths, put your phone away and change into comfy clothes. Only enter the kitchen when you feel calm and centred. Then, tune in to what you feel like eating and enjoy it mindfully. Don’t eat while standing – whether that’s in front of the fridge or walking around the house.
Look at Sunday as a day of self-care
Sunday can be a big binge day for people who feel anxious about the week ahead. If you suffer from the Sunday blues, use this day to nourish yourself in other ways. Rest, watch movies, get a massage or spend an hour prepping meals for the week ahead. Catch up with friends and family if you’re up for it, and say no to social arrangements if you’re not. Be sure to go to bed early that night.
Don’t put pressure on yourself to follow the ‘perfect’ eating plan
When it comes to eating, we already know that pressure usually backfires in the long term. Instead, commit to balance and eating in a way that nourishes your mind, body and soul.