Ahhh the big B word.这个话题与我和其他许多人都很接近。Binge eating is a common issue I see in clinic effecting my clients,and a problem that I myself used to suffer from years ago before becoming a Registered Nutritionist and having a healthy relationship with not only food,但我自己。
Before I changed my diet and lifestyle 8+ years ago I was no stranger to working out intensively because I felt guilty from binge eating.I would be really"good"(aka healthy) for days,then if someone put some put a block of milk chocolate in front of me I'd happily demolish ½ a block or more,接下来是一些冰淇淋，然后是其他任何东西进入我的道路。I felt like a victim to food,and felt I had no control over it.Food governed my life in an unhealthy way.I'd eat dinner,然后再吃一两份，feel extremely full,then once again happily demolish ½ tub ice-cream or chocolate (chocolate and ice-cream are my weakness) just because I had"渴望that needed to be met.This went on for years.Being a foodie and enjoying cooking and baking I used to make a sugar filled brownie (back in my unhealthy days) and would often finish off the whole thing in 1-2 days.I struggled to say no to treats,or any food really.This did not help by IBS symptoms at the time either,but I felt I was out of control and didn't know what was wrong with me.
Then I went and studied holistic nutrition and things changed.I learnt about how the body and mind works,and how food affects us on a physical level.I then ...
- Changed my diet to a wholefoods non-restrictive diet
- I started to look at food as fuel and nourishment
- I slowed down
- I forgived myself
- I made healthy food swaps
- I tuned into my body and hunger signals more
- I started meditating more and practising more self-love.
现在在实践中，as I mentioned above this is something very common that I see regularly in clinic,it's a vicious cycle,but the cycle can be broken.It does take time however,it's not a quick fix,没有什么神奇的药丸能阻止你狂饮。You first have to decided that you want to take control of your life,especially your health,and that you are worthy of it.You then have to commit to change,(change is always mentally the hardest part) and be mindful that it will take time to change eating patterns,maybe even months,但有了意志力，determination and the want/desire to be healthy and live a balanced life you can get there.
There are several reasons behind binging: stress,anger,even happiness,constant dieting and deprivation,or physical needs such as to keep your hunger in check,确保你每顿饭都吃对了。Often to combat binging we need to build up self-esteem,so we feel worthy of allowing ourselves to have a healthy diet and lifestyle.
知道这对身体和精神有多大的挑战，I want to offer all of my beautiful followers some tips that you can incorporate into your life so you can take control of your eating habits.If you feel you need more help,可能需要一些个人指导或个人计划来帮助您实现目标，please don't hesitate to get in 澳门金沙游戏场contact with me today.I'd love nothing more than to help you find a healthy balanced relationship with food.
Begin each binge with a pause
在狂欢期间（实际上是从你的大脑开始，before food ever touches your lips),it's important to realize that the part of you that wants to eat regardless of the repercussions is present and in control.利用这个机会，在狂欢之前或狂欢期间为思想和思考创造一些空间。暂停，and gently ask yourself to try wait 60-90 seconds before putting the food in your mouth.
Get rid of diet and deprivation
饮食很有可能会让你一开始就暴饮暴食（是的，那就是我，有罪的！From personal and clinical experience,strict diets,尤其是那些限制或完全消除食物的人，食品集团，or macronutrients only add fuel to the binge eating fire.The solution is not found in a diet,so give up dieting and stop looking at or focusing on all the foods you"不能eat.
This is a crucial starting point to breaking the cycle.It's self-love.你从马车上摔下来了，that's okay,you're only human.It's time to get up and remind yourself that it's okay to fall of the wagon sometimes,we all do it,I still do it even being a nutritionist,I'm human.但知道何时停止，当足够的时候学习是关键。Being strong and learning from this experience is vitally important,并且足够强壮，可以远离极端或不稳定的饮食。
Move forward – learn to break the cycle
当你确实暴饮暴食时，try as hard as you can to quickly forget about it and move forward and start the next day fresh with a healthy outlook focusing on nourishing healthy whole and unprocessed foods only.The more you dwell on the things you have already eaten,the more you will go on to continue eating more and more and the negative cycle will continue.The best thing is to break the cycle as quickly as you can and move on to thinking …"new""fresh""nourishing""healthy".
Be mindful – tune in,slow down
食物是非常有效的麻醉机制。拿一包饼干比承认你感到孤独要容易得多，anxious,tried,stressed or overwhelmed — and actually be present with your discomfort.Learning how to feel our feelings is an essential part of healing.
If you find yourself wanting to reach for food when you're not truly hungry,停止，take a breath,and ask yourself,"How am I feeling right now?"When the answer arises,practice sitting with the emotion,letting it move through your body however it needs.Maybe you need a glass of water,to call a friend or a family member,也许你需要小睡一会儿，a walk around the block for some fresh air,an early night,or to cosy up in bed with a good book.Maybe you didn't fuel yourself correctly with your previous meal so your blood sugar levels aren't balanced so instead you need a healthy protein rich snack,which leads me onto my next point…
Keep healthy snacks on hand
This is KEY!When you do truly feel hungry make sure you've got a healthy snack on hand that will satisfy your sweet tooth and satiate your hunger levels.This may involve a little food prep in the weekend or one weeknight,but putting aside 15-30 minutes could be a life savour!My personal favourite treats are my chocolate bliss balls,蛋白质冰沙，chocolate protein bar,1-2 boiled eggs or a handful of nuts.
Remove the pressure to eat perfectly and be a perfect human in general
No one is perfect,我也不例外！All you can do is try your best.Eat in a way that actually works for your body,that honors your body,forget what others are eating,we all require different things.This is what I teach my clients,为一个人工作并不一定意味着它会为你工作。
Exploring the urge or need to binge and practicing self-love and kindness may reduce the frequency and intensity of binges,但是寻求支持也不是一个坏主意。专门治疗饮食失调的咨询师可以帮助你整理和理解你收集的所有信息，并指导你的旅程。
Because our relationship with food is so complicated and powerful,修复它需要的不仅仅是营养知识。But with patience,self-exploration and support,binge eating can be beaten.对于那些曾经试图用限制性和惩罚性的方法来对付暴饮暴食的人，ask yourself if they have worked.If not,也许是时候尝试一些不同的东西了。
What I practice myself and encourage my clients to remember is that it's what you do 80% of the time that really counts as this is what brings balance and vitality into your life.对你吃的和做的有点灵活性是可以的，只要记住，在狂欢过后，立刻跳回到健康的自爱乐队，不要让它变成消极的过度放纵的饮食习惯。
I hope this help you on your health journey to wellness!！！