If you suffer from Food Addiction, and Disordered Eating such as Binge Eating, Emotional Eating, Stress Eating and/or Night-Time Eating, you might feel as though there is something wrong with you and that you are a failure.
You might even feel out of control over your eating, and ultimately your life!
Your eating habits and Disordered Eating behaviours are something that you either don’t talk to anyone about, or rarely talk to anyone about. This may be due to the overwhelming feelings of guilt, shame, embarrassment or scared about being judged.
Disordered Eating is a Symptom of Underlying Complex Issues
I want you to know that your unhealthy eating habits and behaviours are NOT maintained by a lack of willpower or discipline. This is not the reason that you are stuck in the cycle of unhealthy and Disordered Eating habits and behaviours.
There are many factors contributing to your relationship with food. There is a complex puzzle at play between:
- Your brain chemistry;
- An imbalance in your biochemistry, hormones and body systems (e.g. Cortisol and Blood Glucose);
- Emotional and psychological attachment and dependency on Food;
- Mindsets associated with Dieting;
- Destructive belief systems;
- Psychological and emotional history which may include grief and loss, trauma and life experiences, and
- Your current life situation including your:
- Stress levels;
- Health, and
When you use food to balance the puzzle, you artificially increase or decrease your brain chemistry and biochemistry which changes your present state of physiological feelings, emotion, thought and/or mood.
No matter whether you are trying to comfort, repress, avoid or elevate your state, by using food as your substance of choice, you are basically trying to ‘get a high’.
You don’t use illicit drugs or alcohol, you use food!
5 Tips To Improve Your Eating Habits for Disordered Eating Behaviours!
Tip #1 – Sleep – Are You Getting Enough?
When you do not get enough sleep for one (1) or two (2) nights you may find yourself becoming sleepy, fatigued, irritable, exhausted and have poor judgement or concentration, the next day. To help you get through the day, you are more likely to reach for snacks that are filled with refined sugars, fats and carbohydrates.
Most adults require between seven (7) to nine (9) hours of sleep each day, which includes daytime napping. If you are not getting enough sleep each night you can improve your sleep patterns by developing a night-time routine and making small manageable changes to your daily habits.
Tip #2 – Keep Track of Your Triggers
To start to reprogram your brain, you need to identify what foods trigger you into a binge, or to overeat.
Note down your Binges in a journal or diary, and identify:
- What has happened in the last 4hrs before you Binge (including food, water, drinks)?
- What foods you ate during your Binge?
- What happens after you Binge?
This will allow you to identify what eating habits and behaviours you can start to change.
Tip #3 – Monitor Your Thoughts, Emotions and Mood
There is a direct link between eating and your mindset. Keeping a food and mood journal will help you identify your thoughts, emotions and mood each time you eat.
Once you notice the patterns, you can start to identify what you need to positively support healthy eating habits.
For example, if you are constantly stressed when you are eating, then you will identify that you need to learn to manage your stress in a healthier way.
Tip #4 – Cold Turkey is For Turkeys
Going ‘Cold Turkey’ from eating your ‘high’ inducing foods, only increases Stress hormones. This causes an imbalance in your brain chemistry which will lead you towards a binge and relapse.
The best process to change Disordered Eating behaviours and habits is to improve the overall quality of your nutrition while you slowly change the addictive foods for healthier options. They won’t give you as much of a ‘punch’ but they will help you to more easily break free of your addictive foods and improve your health.
Another great way to begin to slowly and naturally decrease substance incited bingeing behaviours or cravings is to add more nutrient rich foods to your addictive foods. For example:
- Add salad with pizza or pasta;
- Add in at least 4 extra vegetables to any takeaway, fast food binge food, or
- Eat a combination of chocolate dark chocolate with your milk chocolate favourite.
Tip #5 – Eat Regularly
It is important that you do not allow your body to go into Starvation Mode, which is not consuming food for periods of longer than approximately 5+ hours. This is when you are more at risk of Binge eating or overeating.
Instead, eat regular and balanced meals, and snacks throughout the day which have:
- Good quality carbs
- Sweet potato;
- Whole grains, and
- Beans, and
- Variety of colours of Vegetables:
- Salad, or
5 Days to Kick Start Your Eating Habits – Join Us!
To Help Connect You with a Healthy Relationship with Food we have created 5 Days Towards Kick Starting Your Eating Habits.
Our goal is for you to learn about yourself and feel a sense of achievement. 5 Days Towards Kick Starting Your Eating Habits has been created in small, bite size portions (pardon the pun ;)) to help you get started on connecting with your eating habits.
Over the 5 Days we will collaborate together to:
- Break Up with Diet Thinking – you may not even realise that you are holding on to some of this;
- Discover your personal food rules and then challenge them;
- Learn to slow down, and
- Learn to be consistently present when eating.
If you are prepared to put aside 10-minutes per day for 5 days to Kick Start Your Eating Habits, then join me, my team and the Free Your Mind Community by filling in the form to get started below.
I can’t wait!
If you would like one-on-one Professional Support for:
- Disordered Eating, such as:
- Binge Eating;
- Food Addiction;
- Emotional Eating;
- Stress Eating;
- Night-time Eating;
- Dieting Mindsets;
- Beliefs around food and eating, and
- Healing your relationship with food,
click on the button below to find out how to book an appointment.
We are here to help you 🙂