It’s a vicious cycle
“I was so good, counting calories, making sure that I wasn’t going over my limit or too far under, everything was going well. But I was hungry, so hungry, all the time. I had a really tough week at work, and after finishing on Friday I decided to treat myself. That treat, a KitKat (my favourite), sparked something inside me. I needed more, and before I knew it I found myself at the shops again, like I was possessed, tossing everything I’d been depriving myself of for weeks on my diet. I By the time I realised what was happening, I was surrounded by empty crisp packets, chocolate wrappers, even a tub of ice cream. I felt disgusting, absolutely stuffed, and a complete failure. It happened again! Why does this always happen? Since I’d messed up my diet, I figured I might as well have the whole weekend off and start again on Monday.”
If this sounds familiar, it’s because this is the vicious cycle that disordered eating often follows. Negative thoughts/feelings about our body shape or weight leads to severe restriction of food in an attempt to control weight, which leads to intense hunger or negative experiences and then a binge or even just “normal” eating that isn’t restrictive which leads to feelings of guilt, shame or failure — and then the cycle begins again.
When we restrict our eating, the likelihood of a binge happening is extremely high - and for good reason. Our bodies are starved for nutrition, and looking to get that need filled in any way that it can. Our hunger signals get ramped up, which can be at odds with how we’re attempting to control our weight - by restricting how much we eat, or the types of foods we eat. Having rigid rules around food often means that the price paid for breaking the rule is high.
How do we stop this cycle? This process is different for everyone, depending on individual circumstances, but what I encourage my clients to do in the beginning is to eat regularly, having a meal plan or schedule to begin to listen to their bodies again. After a long period of time restricting and actively ignoring hunger cues, it can be a process in itself to be able to listen to your hunger and fullness signs. Incorporate a variety of foods at each meal and snack, and slowly reintroduce “restricted” foods into regular eating. All foods can be enjoyed, in moderation!
Eventually, we work towards intuitive eating, leaving dieting behaviours behind for good, and building trust in yourself and your body’s ability to regulate its needs.
Alongside the more practical skills around recovery, exploring the thoughts and beliefs that are linked to your relationship with food and body image are part of the work that I do with clients.
Request a call to speak to me about what the best course of action might be for your personal circumstances. You’ll feel safe and accepted, never judged or pushed.
