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Bulimia Recovery #18 - 5 Tips To Stop Meal Time Binges
October 02, 2011
Hi,

5 Tips To Help Stop Meal Time Binges...

When I was suffering from bulimia, I could go without binging - if I didn't eat. As long as nothing passed my lips, I felt as though I could keep my hands gripped onto my slippery control...

But of course, human beings have to eat... and not eating results in one of 2 outcomes...

1) Death

or

2) Massive binges

In my case, I luckily did not experience outcome 1 (of course!) But I did experience outcome 2.... and wind back the clock 6 years I experienced it every single day...

Restricting my food was a vicious cycle... Meal times were a tug of war in my mind between not eating and eating everything on the table. Eating everything on the table always won...

But thankfully, as I walked the path of recovery I discovered ways to help me overcome this vicious cycle. I discovered 5 tips that helped me stop binging during meals and snacks...

Here are those 5 tips :)

 

Tip 1: Never let yourself get overly hungry

 

Once your hunger levels are through the roof, biology takes over...

All your intentions to eat with control and awareness will go out the window!

It's no different for me now, even though I have fully recovered from bulimia...

When I'm ravenous, I turn back into that eating machine!

So does every other person on the planet...

It's biology and you can't fight it!

So plan enough food to keep you satisfied throughout the day. And remember to never go more than 3 1/2 hours without having a meal or snack!

 

Tip 2: Formalize your eating

 

Gone are your days of eating on the run with a muffin in one hand and a coffee in the other...

It's time to sit down and relax, in a nice environment, away from the hustle and bustle and away from any stress...

It's time to formalize your eating so that you can make the most out of every meal and snack.

Giving yourself this time and this space will help your brain register the food it's receiving and make it less likely to demand more right away...

 

Tip 3: Eat by the clock...

 

Slow down! Relax!

Give yourself at least 15 minutes to eat your meals and 10 minutes to eat your snacks. Take the time to enjoy them :)

Chew each bite thoroughly and focus on the tastes, textures and how nourishing this food is to your body.

 

Tip 4: STOP, every 2 minutes...

 

To help you get into the habit of being aware during your meals, it's important to take 'time-outs' every 2 minutes during meal times.

During your time outs, put everything down and just sit there...

Take a rest from eating for 30 seconds.

During your rest, focus deeply on your body and ask yourself...

Am I chewing each bite thoroughly?
Am I still enjoying the flavors, smells and textures of my food?
What is my hunger level like? Is it any different from before?

Then, if you want, clear your palate with a little sip of water and begin eating again.

Keep doing this, every two minutes, until your meal is finished.

 

Tip 5: Give thanks...

 

Once you've finished your meal, take a deep breath...

Feel the oxygen fill your lungs...

As you breath out, give thanks for your food... Be it to God, the universe or mother nature.

This action makes you feel good, but it's also an important gesture signifying the end of this meal or snack.

Once you've given thanks, quickly distract back into your daily activities. This will help shift your focus from food, to other things.

 

__________

These 5 tips might sound too simple to make a difference... But eating really is simple and so sometimes it's the simple things that work! Write down these tips on a card to keep in your bag or wallet... Pull them out before you eat to remind yourself what to work on :) Be patient with yourself though - as with all things, getting them right will take time!

__________

 

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Here's to bulimia recovery!

xox Shaye

P.S. Remember... You CAN beat bulimia! You are the captain of your ship and the creator of your destiny... Do one thing today that will get you a step closer to recovery... Maybe research bulimia treatment centers, book a session with a therapist or join the Bulimia Recovery Program. Whatever you decide to do is up to you... but don't make recovery wait another day - a beautiful future is waiting for you :)

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