Find peace with food and overcome disordered eating.
Eating Disorder Therapist
Overcome disordered eating and find peace with food
When ONE biscuit leads to TEN
by Harriet Frew on April 26th, 2019

  'Why can’t I just eat ONE?' you cry.
Maybe you find that one biscuit often leads to several more?

Maybe you have a different trigger food such as cake or chocolate that feels unsafe?
Perhaps, you feel frustrated and angry with yourself when you lose control around food? You think you should have more willpower?

You might feel perplexed as to how others can eat just one and walk away?

It is very normal that following a period of dieting, restrictive eating or ‘too clean’ eating, that when exposed to your ‘forbidden foods’ that you will want to eat them in large quantities. Your body has thought you were previously starving. It wants to maximise the eating opportunity to stave off further possible future starvation. This was a valuable protective mechanism in the days when food was scarce. Obviously, it is trickier today in the Western World, where food is so available to most of us 24/7.

  1. Avoid over-hunger – low blood sugar and being hungry leaves you vulnerable to overeating, once you start eating.
  2. When you eat the biscuit(s), put on a plate, sit down at a table and enjoy them.
  3. One biscuit, or even 2,3 4 or 6 does not mean you have BLOWN IT. Notice your thoughts.  If you think you have blown it, you will feel GUILTY and bad, you might want to self-punish and eat more. The truth is that you might have eaten a bit more than you wanted to. This does NOT mean that you are a greedy, lacking willpower demon.
  4. Introduce your old forbidden foods slowly back into your life and in a managed way one food at a time. Overloading the cupboard with everything at once is too much too soon.
  5. Notice WHEN you are overeating? How are you FEELING? Sad, anxious, upset – get in touch with your feelings.
  6. When you understand how you feel, how can you SOOTHE this feeling? Will eating solve the problem? Do you need a hug, time-out, rest, a chat with a friend, a cup of tea?
  7. The more you ALLOW your previously forbidden foods, they will become less special and desirable. Keep eating them 😊
This process takes time. Never give up. Recovery is possible!

Posted in Binge Eating Disorder, Bingeing, Bulimia, Clean eating, Dieting, Eating, Emotional eating, Giving up dieting, Hunger, Overeating    Tagged with bingeeating, bulimia, overcome binge eating, stop binge eating, lose control around food, overcome bulimia


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Find peace with food and overcome disordered eating.