Why Change is Good
After accepting your disordered eating, learning to change is the next step. What does change mean to you? One cannot change overnight, it takes time, encouragement, space, routine, safety, security, understanding….
It is important to bring structure back into your eating habits. Humans like structure and routine even though it is possibly pushed as being ‘boring’. The point is not what the routine consists of, but how steady and safe your subconscious mind is made through repetitive motions and expected outcomes.
Whatever you want your day-to-day life to consist of doesn’t matter, the point is that you decide and then stick to it. In short, routine is important because habitualness creates mood and mood creates the “nurture” aspect of your personality. For the binge eater, letting yourself be messed around by impulsiveness is a breeding ground for everything you essentially do not want.
This is where regular eating comes into play. Establishing a pattern of regular eating will be the single most significant change you can make with tackling your binge eating problem. Years of research shows that introducing a pattern of regular eating pushes aside most binges.
This is the biggest lifestyle change a binge eater can ever imagine since restricting food comes as naturally to some binge eaters as bingeing on food. After a big evening binge do you restrict your food for most of the next day? This is normal binge eating behaviour but it is erratic and has no pattern to it. Encouraging regular eating but not concerning yourself with what the food is (for now) is a massive step towards recovery.
The binge/restrict cycle leads to blood sugar crashes, cortisol fluctuations and an inevitable follow up binge. Check out my blog on Nutrition here to find out more about blood sugar balancing.
Right now you could plan what you are going to eat tomorrow along with timings. Look at the example below. Actually writing down what you are going to eat and at what times takes the panic out of the day and allows the brain to relax, knowing what food there is to come. I always encourage three snacks in the day as well to create little stepping stones to guide you from waking until bed time. If you have an evening snack actually planned it significantly reduces the risk of night time bingeing.
Again, it doesn’t actually matter what you are eating. Simply eating more regularly and at set intervals is the most important step.
The thought of regular eating can be terrifying when you are in the throws of disordered eating. You might assume you cannot control your eating if you eat like ‘normal’ people or that you’ll end up putting on more weight because you know you will binge even if you eat proper meals but I can assure you that by regularly eating throughout the day you will still consume less food than the average evening binge.
How do you feel about planning your meals? Do you have the skills to do so? Would you feel comfortable reaching out for help? When was the last time you cooked a meal? Or planned a food shop without panicking?
These are all new skills to someone with disordered eating and need to be fully considered if you want to recover from your binge eating disorder. But you cannot do this alone, you have done enough on your own and now you need support in your recovery.
How do you feel about your weight? Is there any conflict involved in gaining or losing weight? What will happen if you lose weight? What will happen if you don’t? How much importance do you attach to your weight or the number on the scales?
By taking small steps it can actually become easier to establish a pattern of regular eating.
It’s not about making significant changes that cause you to fall back into old habits. Instead it’s about creating small habits that can start to grow and become a natural part of your life again.
Talk about Food liberation! Imagine living your life where you finally have the power to eat regular meals without even thinking about it, as you slowly forget about the years of not knowing how to do so.
Imagine having breakfast without feeling guilty? The change in mindset from your current - I mustn’t eat anything all day as I binged for hours yesterday - to your new mindset where you are being told to eat regularly without any guilt, is massive.
If you would like to speak to me to find out if I can help you, I offer a free 30 minute discovery call. Just click below to book a time that suits you.