Break the Cycle
Whether you’ve experienced it yourself or seen it happen, the restriction, binge, and shame cycle is not healthy. I see it in clients who heavily restrict foods that they see as “bad” like candy, cookies, pizza, etc. They maintain this for a while and then they encounter that food at a party or decide to buy some because it’s “been a while”. They end up having way more than they had intended to and all of a sudden they feel guilty for losing control and ashamed that they overindulged. Then, these clients go back to restricting those same foods for a while, encountering them again, binging again, and then feeling guilty once more.
Today, I’m going to give you three tips that will help you break free of that cycle so that you can enjoy food without fear of overdoing it.
Be present and mindful! When you choose to indulge, calculate a reasonable portion to fit into your numbers and savor each bite. Maybe you order a small cup of ice cream because you wanted to fit in more avocado on your toast that morning. Maybe you have less avocado to make room for your ice cream! Regardless, when it’s time to eat, put the fork, or spoon, down between bites and really experience the taste and texture.
Put the electronics away. It’s so sad when you decide to indulge and you’ve been thinking about that treat all day long only to completely miss out on the experience because you were scrolling through Instagram or watching Netflix while having your treat. Turn everything off and make it special.
Tracking is meant to help you find freedom. I believe that tracking our foods helps us to understand how to fuel our bodies and prioritize whole foods while enjoying treats. Unless you’re in a competitive season or on an intense cut, there’s no reason not to enjoy the treats that life has to offer. If it’s date night for Max and me, I’ll put that meal into my macros first thing that morning so that I can plan my other meals/snacks accordingly.
I hope that you found these tips helpful! Keep in mind that if you have a serious binge disorder, you should seek the help of a licensed professional.