Change Your Mindset Before Changing Your Eating

In a world where fast results and quick fixes are in demand, it is important to consider if this approach really offers lasting change. Many people embark on eating plans with the hope of losing weight or improving their health, only to find themselves back where they started or worse than when they started. SO... what else could help instead?  Long lasting change is more likely when you adjust your mindset. In this blog post, I’ll explore how starting with your mindset can lead to healthier eating patterns and why seeking help from a binge eating therapist can be beneficial.

Understanding the Connection Between Mindset and Eating Habits

Our relationship with food is often deeply intertwined with our emotions and thoughts. For many, food serves as a source of comfort during stressful times or as a reward for accomplishments. This emotional connection can lead to unhealthy eating patterns, such as binge eating or disordered eating. To break these cycles, it’s crucial to understand that our thoughts and beliefs about food significantly influence our behaviours.

The Role of Self-Perception

Self-perception plays a critical role in how we approach our relationship with food. If you view yourself negatively or believe that you are incapable of recovery, this mindset will likely manifest in your eating habits. On the other hand, cultivating a positive view of yourself can empower you to make better decisions regarding your eating. Instead of thinking:"Today I binged... I am a failure. " - you could say: "Relapse is part of the process. I am not a failure, I am learning." 

A binge eating therapist can help you explore these self-perceptions and identify any negative thought patterns that may be contributing to your unhealthy relationship with food. By addressing these underlying issues first, you're more likely to succeed in making sustainable changes.

The Importance of Mindfulness Practices

Mindfulness is another essential aspect of changing your mindset around food. Practising mindfulness involves being present in the moment and fully engaging with your experiences without judgment. When it comes to eating, mindfulness can help you shift your mindset, become more aware of emotional triggers and improve your relationship with food. 

Techniques for Practising Mindfulness

1. Visualisation: Visualise the outcome that you desire when you are faced with an urge to binge. "Seeing" yourself succeed helps you believe that it can - and will - happen. Practice what you will do every step of the way. This will get your body and mind get ready to take those steps when an urge arises. 
2. Journaling: Write not just about what you eat but also how you feel before and after meals. This exercise is not about counting calories or promoting self-judgement. It is about developing curiosity about your eating patterns so that you can identify triggers for binge eating and learn how to manage them in the future. 
3. Breathing Exercises : Incorporate deep, slow breathing into your daily routine to cultivate awareness and reduce stress levels—two factors that often contribute to chaotic eating habits. 

By integrating mindfulness into your life, you'll develop a healthier relationship with food  and your body that goes beyond mere calorie counting or restrictive dieting.

Setting Realistic Goals

When it comes to changing your eating, setting realistic goals is vital for long-term success. Expecting to be binge free overnight is not possible. Aiming too hight too quickly without trying to understand what contributed to the eating struggle keeps you stuck. In truth, relapses are a normal part of the recovery process and offer a great opportunity for learning and growth. Embracing them can bring in new insights that take you one step further. 

 Moving  Toward Your Goals

Establishing small achievable goals can help with motivation. Progressing one percent every day, takes you further than moving at a fast pace. Here are four steps that can help: 

1. Be Specific: Start by identifying why you want to improve your relationship with food. Is it because you want better quality time with your family? Feel more confident? Pursue a new career? Now, think about how you are going to achieve this. Instead of saying "I want to eat healthier," specify what that means for you—perhaps "I'll eat nutrient dense foods regularly to reduce cravings."
2. Set Achievable Goals: Ensure that your goal is realistic. When struggling with binge eating it is difficult to simply tell yourself to stop. It is easier to break up the process into small achievable steps. If you relapse do not despair, please treat yourself with kindness and use it as a learning event to continue to move towards your goal. 
3. Reward Yourself: Track progress and celebrate every small win. Remember to choose a type of celebration that is not food related. One step at a time you will feel stronger and motivated to continue. 
4. Relevance: Make sure the goal aligns with other life values. For example, enhancing overall health, family focus, relationships, creativity, balance, adventure and growth. 
   

By focusing on small steps rather than drastic changes all at once, you're more likely to maintain motivation and avoid feelings of overwhelm.

Seeking Professional Help

If you've tried changing your mindset but still struggle with binge eating or other disordered behaviours around food, it may be time to consult a professional—a binge eating therapist could provide invaluable support tailored specifically for you.

Benefits of Working With a Binge Eating Therapist

1. Personalised Strategies: Everyone is unique. A therapist will work closely with you to develop strategies tailored specifically to your binge eating struggle. 
2. Emotional Support: Having someone who understands what you're going through can provide comfort during difficult times. 
3. Tools for Change: Therapists often equip clients with therapeutic tools aimed at reshaping negative thought patterns related to food.
4. Improved self-esteem: Binge eating and dieting erodes self-esteem. Working on your relationship with food helps increase self-regard and improve overall wellbeing. 

Conclusion

Changing your mindset is an essential first step before altering your eating habits significantly; understanding yourself better will lead not only towards understanding the binge eating behaviour but to focus on small achievable goals. Whether through mindfulness practices, journaling or professional guidance from a binge eating therapist, taking the time now will pay dividends later on in both physical health and emotional well-being.

I hope you found this article useful. Please share if you think it will help someone else. Alternatively, if you would like to talk to a binge eating therapist get in touch at jael@art-of-listening.co.uk 

Look forward to hearing from you!