How to Eat More Mindfully
Often, when a client comes to see me for binge eating recovery, they are very focused on what they are eating. It is true that what we eat is important for recovery and beyond, as we want to make sure we balance our plate to feel nourished vs restricted. But there is something else that can contribute equally, if not more, to whether or not you trigger a binge, and it’s HOW you eat! (Learn more about HOW vs What you eat HERE).
I bet that none of the food you eat during a binge is plated, eaten at the table, or thoroughly enjoyed. More than likely, your binge foods are consumed rapidly, maybe standing at your counter or in your cupboard, or in a room of your home that is private (like a bedroom), and possibly (though not always) utilizing a distraction (like Netflix).
After this binge occurs, you may begin to fixate on what you need to eat to “do better next time”, to “finally lose weight” and “fix” your food and body.
But, here is where I wish I could say STOP!
This thinking will only keep you on the binge and restrict roller coaster.
Instead, I would like to offer you 3 tangible tips to begin eating more mindfully, to stop the binge eating cycle.
3 Tips To Eat More Mindfully:
Plate and Table it!
It’s not so much about what is on your plate when it comes to your recovery, as much as IF it is on a plate to begin with! Instead of trying to control what goes on that plate, the next time you reach for any food, plate and table it. Put your meal, snack or other food on a plate no matter what you are consuming, bring it to a table and eat it there, whenever this is accesible to you. Try this for next 3 days and see how it feels. I bet you will notice a shift ;)
Pick 1-2 locations in your home for food.
For example, a kitchen table and dining room table will become your go to spot for eating. Note, that it is important you set yourself up for success here. So this means that if you are triggered to eat whenever you sit on your couch to watch a show, do not make this a designated eating spot! Once you have chosen your locations, aim to eat your meals and snacks (and even your binge foods) here. Again, it is not about what is on your plate, so release any guilt or shame. All foods fit. Let’s create space to sit and enjoy what is being consumed.
Make a date with your food.
Truly, make a date. Pick a meal on a specific date and time, and plan to sit and enjoy mindfully. Cook yourself something you know you love (no food rules), plate it and bring it to the table. Do not bring any distractions such as TV, podcasts, books, audio books, etc. This is time for just you and your meal (and yes, you will likely feel VERY uncomfortable with this!). Take a few deep belly breaths and commit to staying present with your food and within your body. Notice how the food looks and smells, take bites, chew and enjoy. Tune into your body, honour your fullness and stop eating when you feel those cues, and honour your hunger by getting more food if your body is asking for it.
You may want to journal about the experience afterwards and notice what came up for you.
Your binge eating recovery is not linear. It is about progress, not perfection. Begin taking tangible steps to reconnect with your food and body, staying mindful of what you notice and how things feel along the way. Each of these recommendations are a great place to start.
This is one of the many areas of your food relationship that we dive into in my Binge Eating Recovery Program. If this resonated with you, and you would like more support, reach out and let’s chat!