What I Eat After a BINGE

This week's video is all about overeating (and the distinction between 'normal' hunger/overeating and bingeing). And it is a reminder to you that, yes, overeating happens. It is normal. But there is no need to restrict the following meal or day, as this will only perpetuate the cycle.  

During my eating disorder, I definitely overate. A lot. This happened as a result of restriction, and it was my body's natural response. Ultimately, it was only by eating well the next day and not (freaking out and) restricting that I overcame this frightening phenomenon. 

Nowadays, I no longer overeat the the same extent. However, even in a recovered body and even among individuals who have never even had an eating disorder... overeating happens sometimes! It happens to everyone from time to time, and it is perfectly okay! Accept that it happened and then move on!

I know, this is easier said then done. But it is crucial. If a binge triggers restriction, it is likely that this will, in turn, trigger another binge, leading to a vicious cycle that is damn difficult to break out of. Best to break this cycle at the point at which you have control over it: i.e. your reaction to the binge. Will you feed another binge ('feed' it by undereating, ironically), or will you give yourself the food you clearly need?

Even if you think you are eating well and nourishing your body... even if you ARE eating a lot more than you have in the past...  this does not mean that your body agrees! You may not yet be eating enough

• For your body
• For your energy levels
• For your current fluctuating needs  

Just because you're eating what you *think* is enough does not mean your body agrees! You may need more, and the consistent underfuelling may be triggering later-time ‘binges’ (with binges in quotation marks, as what a lot of people consider to be binges are simply larger quantities of food than they are used to, rightfully consumed because the body needs more fuel). 

If you are still

• Putting mental restrictions on how much you 'should' eat
• Focusing on only eating 'clean'
• Only allowing yourself to eat at certain times
• Not providing your body with carbs, protein and fats
• Rushing breakfast or skipping it altogether
• Ignoring your true cravings

…your body will not learn that energy is readily and freely available whenever it needs it. Your body will not trust you.  Unconditional permission to eat -- whatever, whenever and however much you crave -- is key. And this is hard after having every decision determined by an eating disorder/diet culture/health gurus!  

A lot of you may be familiar with the attempts to listen to your body, only to be paralysed by the fear that you will never be satisfied and/or will keep gaining weight. But guess what? Our bodies can sense restriction, both mental and physical, and — of course — its natural response is to rebel!

YOUR BODY NEEDS FUEL. It will tell you so. By sending you cues and cravings for high-fat high-sugar foods, your body is telling you that 🍪 you need more fuel 🍪 your body needs energy 🍪 you need to learn to better respond to your cues!

Your body will continue to send you the same messages (and the desire for food will remain and grow) until you ACTUALLY LISTEN TO IT. This is why if you are dieting, you may find that you are hyper-fixated on food and can’t seem to fully be satisfied after meals. This is why in recovery from an eating disorder when you are still only quasi-challenging the thoughts without giving it your all, you will still be followed by ‘crazy’ cravings and food-related thought.

A coaching client told me recently that she’d come a long way from her eating disorder rules, but that she still found herself bingeing on sweets and particularly chocolates once or twice a week. She was very ashamed of this! Through our work together, she is now challenging her ingrained food rules and she's having chocolate whenever she wants to. This morning, she told me the cravings were subsiding (after eating chocolate pretty much daily and feeling like she would for the rest of her life)!

In summary: your constant sugar cravings are not a bad thing, and they’re your body communicating to you. Communicate kindness back to it and you, too, can reach your goals.

Remember that what's good for you, long term, is what is sustainable. That is why crash dieting, severe restriction and self-loathing are NOT good for you... nor is indulging 24/7. Striking a balance may seem like a scary endeavor, but I promise you that it is not. I promise you that, once you become tuned into your body, you won't even have to put in a conscious effort! Granted, this may take some time post-ED. Your hunger cues may be off, you may initially benefit from a meal plan, and cravings may be all over. But this is part of the healing process and the rediscovery journey. What's more, it's TEMPORARY. If you give in to your cravings, they are satisfied and they change. And balance won't seem so scary and so challenging anymore!

So all I'm asking of you today is to go and give it a try. Listen to your hunger and your cravings and give into your body's needs. Understand that they change, but they won't from the get-go. Jump into the deep end.