Overcoming Binge Eating: Moving from Self-Loathing to Self-Care

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compulsive binge eating quote geneen rothMoving from self-loathing to self-care can seem an impossible task when binge eating has a grip on your life.  At the MEDA (Multi-service Eating Disorder Association) conference this past week, Marsha Hudnall and I presented on this topic and here are a few highlights.

Binge eating leads many women towards self-loathing and hopelessness.

The binge eating seems stronger than the power to control it. Feelings of being held captive by the habitual behaviors and helpless to make changes can take over and lead to frustration, shut down and depression.

It is possible to learn specific strategies to reduce self-loathing through mindfulness tools, visualization and cognitive restructuring.  The process of self-care starts with feeding yourself well and in a predictable way.

Increase Self-Care to Overcome Binge Eating

  • Know that dieting is a common trigger for bingeing
  • Work on developing a normal, healthy relationship with food and taking the focus off of weight loss
  • Eat regular, balanced meals every 3-5 hours
  • Practice mindful eating

Reducing Self-Loathing Caused By Binge Eating

  • Use thought stopping to intervene on negative self talk
  • Connect with your senses
  • Schedule time to explore happiness
  • Meditate or spend  time journaling

Experimenting with some of these strategies can be the first step towards overcoming binge eating.

What is one step you can do to increase self-care?


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About the Author

Marsha Hudnall, MS, RDN, CD

Marsha has been a guiding force at Green Mountain at Fox Run since 1986. In addition to overseeing a professional program that helps women establish sustainable approaches to healthy living, she is a respected thought leader when it comes to managing eating, emotions and weight. She has been a voice of reason for the last three decades in helping people move away from diets, an area in which she is personally as well as professionally versed. An accomplished writer and speaker, Marsha is the author of six books, including the online course Disordered Eating in Active and Sedentary Individuals (co-authored by Karin Kratina, PhD, RD, Human Kinetics), What You Need to Know about Carbohydrates (Academy for Nutrition and Dietetics [The Academy]), What You Need to Know about Vitamin and Mineral Supplements (The Academy), and The Pregnancy Cookbook (co-authored by Donna Shields, RD, Berkeley Publishing). She has worked extensively on a national basis to educate the public about nutrition and the impact of dieting on eating behaviors, including binge eating and emotional eating. Active in many organizations helping to further the cause of health and wellness, Marsha currently serves as vice chair of the Binge Eating Disorder Association and vice president of The Center for Mindful Eating and has been active in the Association for Size Diversity and Health in support of Health at Every Size(R) principles.

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