1.Mindful Eating: The first step in build a relationship with food is focusing on your body’s signs and signals. It involves recognizing when you’re hungry and when you are full and eating in accordance with these feelings. This will also develop into a sense for what your body requires in food, whether it’s carbs or more protein, the body will always tell you what it wants, you just need to listen.
This may be hard at the start, that’s okay! Aim to just focus on trying to feel these and it will become easier over time.
2.Regular Eating: A great strategy to employ is regular eating to combat binge eating episodes. If you are full it is very hard to continue eating compared to when you are limiting and hungry. So, the equal first step (step 1 and 2 should be done at the same time) is to eat with less than 4 hours between meals or snack.s The best method is to have 3 meals and 3 snacks a day spread out whilst being busy between and not eating outside of the meals and snacks.
4. Stop checking your weight:
Your weight does not stay the same over tim
This step is the hardest to develop and as such is the last step, however, that doesn’t mean you shouldn’t try this with step 1. Whenever you feel the need to binge or find you are losing control of what you are eating (in a single meal) take a walk to the bathroom. Here try closing your eyes and counting backward from 20, take a deep breath and say out loud “I am finished” or “I am not going to binge” walk back refreshed and full of confidence!