Learn that no food is forbidden to improve body image

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If you are binge eating, it is probable that you have been avoiding certain foods or following a restrictive eating plan. When you completely ban certain foods and see them as naughty or forbidden, you will want to eat them more. If you have ‘good foods’ and ‘bad foods’, this dichotomous thinking might also trigger the ‘I’ve blown it effect’ if you eat something ‘forbidden’. To change these bad patterns of emotional eating, you need to begin to allow all foods to be genuinely permitted into your eating regime. Short-term you might feel terrified of doing this and want to gorge on certain foods. This is a natural backlash against deprivation. It is temporary. Long-term, this will not continue, as long as you stop dietary restraint. I speak from experience. If you are allowed as many chocolate muffins as you desire, the appeal of them somewhat lessens! To avoid overwhelm with this task and improve your own body image, confidence and self-worth, introduce previously forbidden foods back into your normal regular eating routine only one food at a time. Distract yourself after eating as you may be tempted to binge eat. The urge to binge is like a wave that will rise and fall. With practice you can learn to surf the wave.

What You'll Need

  • You and support from family/friends

What You'll Do

  • Introduce previously forbidden foods back into your normal regular eating routine only one food at a time.
  • Distract yourself after eating as you may be tempted to binge eat.

Tips & Warnings

  • Be patient and kind with yourself as you manage your binge eating. You might want to seek out further support through self-help or counselling.
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