Navigating the festive period in a non-diet way

Navigating the festive period in a non-diet way

The festive period is often a time for holidays, gift giving, quality time with loved ones and of course, sharing delicious food.

But for many, the focus on food can bring up feelings of fear and guilt, which is not helped by our media feeds and unhelpful comments or conversations from family and friends.

It can be especially difficult when you are just starting or working through building a more positive relationship with food and body, so we’ve put together this blog in hope of helping guide you.

Maintain a regular meal routine

It is not uncommon for some to fall into the mindset of restricting their food or ‘saving room’ in the lead up to an event. Doing so, often backfires. When we restrict our food, we are more likely to eat past the point of uncomfortable fullness or eat in a way that feels chaotic when we eventually do allow ourselves to eat. This can negatively impact on your enjoyment of the meal and the day/event itself.

Instead, fight the urge to restrict your intake and try to nourish your body adequately and consistently throughout the day with regular meals and snacks.

Give yourself unconditional permission to eat, and enjoy, all foods!

Similar to restricting how much we eat, when we deprive ourselves from eating the foods we enjoy, we are more likely to eat past the point of uncomfortable fullness or eat in a way that feels chaotic when we eventually do allow ourselves to eat the thing we enjoy. Food rules can also increase feelings of anxiety and stress toward food and eating.

Rather than ignoring your cravings, try to honour your cravings and allow yourself to eat what you crave. Take the time to really enjoy them, without the side of guilt. The holiday season only happens once a year and is a time to fully experience the joy of food and quality time with friends and family!

Something to note is that it is very normal and perfectly ok to feel extra full after a Christmas event (or any time really). It’s also very normal to eat when you aren’t feeling particularly hungry. Often the feeling of fullness or eating in the absence of hunger can kickstart the guilt, restriction and food rules. Try to practice self-compassion and resist the urge to restrict or skip meals after an event. You are allowed and encouraged to eat regularly and enough in the days following Christmas or other holiday events, even if you have eaten more than you normally would on the day.

Navigating diet-talk with friends and family

Time with friends and family isn’t always joyful. If you anticipate that you will be around family or friends that are known to make unhelpful comments, it can be helpful to have a few tricks up your sleeve to be able to dodge those pesky comments or unhelpful conversations.

This could look like changing the topic, politely advising that you would rather not discuss that particular topic or even physically removing yourself from the situation.

Understandably this can be tricky, if you would like some further tips on managing this, please see our blog post on how to respond to comments about food or your body here.

Find the joy in other parts of the festive period

Since food does take up such a big part of festive celebrations, it’s easy to let it become the main focus. Focusing on some of the other exciting aspects can help to reduce the pressure and stress you may feel about food and eating. Other things to look forward to may look like playing games with friends and family, making homemade gifts, watching cheesy Christmas movies or taking time to have some great conversations to catch up on the year that was. There are many ways to spread joy and excitement over the holiday period!

Prioritise self-care and self-compassion

Whilst this time of year is often seen as exciting and fun, it can also bring up feelings of stress and anxiety. Try to schedule in some time to yourself, even if it’s a couple of minutes in the morning or at night to practice self-care. We have some ideas on ways to incorporate self-care in your day here.

If this is a time that brings up heightened feelings of stress, uncertainty or worry, it can be helpful to reach out to a trusted health care practitioner (e.g. therapist, counsellor, non-diet dietitian or GP) to help build strategies ahead of time for the holiday season.

And remember, you are exactly where you are meant to be in your journey. You are doing the very best you can in what can be a very challenging time of year. Look after yourself and reach out for support from those around you or a trusted health practitioner if this is something that would be helpful to you.

We wish you a happy holiday and a joyful new year. 

If you require any assistance or support over the holiday break, we have linked some services and supports below:

Butterfly Foundation 1800 33 4673

Lifeline 13 11 14

Kids Helpline 1800 551 800

MensLine Australia 1300 789 978

Beyond Blue 1300 22 46 36

Headspace 1800 650 890

 

Written by Karly Rugolo, Accredited Practising Dietitian.

Understanding Binge Eating Disorder

Binge eating disorder

Understanding Binge Eating Disorder

Binge Eating Disorder (BED) is a type of eating disorder characterised by recurrent episodes of binge eating, whereby a binge is defined as eating an amount of food that is larger than what most people would eat in a similar period of time whilst lacking a sense of control. These episodes of binging can feel chaotic and highly distressing for the individual and often is followed by feelings of guilt and shame.

BED is the most common eating disorder in Australia and it affects people of all of all ages, backgrounds and genders and can occur regardless of one’s weight and shape. BED can have a significant impact on a person’s mental health and quality of life. It can affect one’s social life, relationships, work/education, and the ability to do the things that give them joy and a sense of purpose.

What causes Binge Eating Disorder?

As with all eating disorders, the factors which contribute to the development of BED are complex can include factors such as a genetic predisposition as well as psychological, environmental, social, and cultural factors.

Binge eating can often develop as a coping mechanism in response to emotions or difficult life circumstance and can serve the function of numbing emotions or being a distraction to life’s challenges.

Dieting and concerns about weight and shape is another major risk factor for the development of BED. Restricting food causes a series of psychological and physiological changes to occur in the body as a survival response to prevent starvation. This can lead to extreme hunger, preoccupation of food and can initiate a drive to eat large quantities of food. Having strict dieting rules can also lead to binge eating once the rule is eventually “broken” which then initiates restrictive eating practices once more. This pattern is commonly known as the binge-restrict cycle.

Binge Eating Disorder signs and symptoms:

In addition to the recurring episode of binge eating and feeling of lacking control whilst eating, other signs and symptoms include:

  • Preoccupation with eating, food, body shape and weight
  • Extreme body dissatisfaction and shame about appearance
  • Feelings of extreme distress, sadness, anxiety and guilt, particularly after eating or after a binge episode
  • Depression, anxiety or irritability
  • Low self-esteem
  • Feeling tired and not sleeping well
  • Feeling bloated or constipated
  • Increased sensitivity to comments about food, weight, body shape and exercise
  • Secretive behaviour relating to eating, such as hiding food and wrappers
  • Evading questions about eating, food and weight
  • Withdrawal from activities that were previously enjoyed
  • Erratic behaviour including stealing food or spending lots of money on food

What to do if you suspect you have binge eating disorder

If you suspect you have BED, a great first step is scheduling an appointment with your GP to discuss your concerns and treatment options available. It may be helpful to find a GP who has experience in eating disorders, however if you feel most comfortable seeing your usual GP that is still a great option.

Due to the complex nature of BED, it is likely that your GP will recommend further support from other health professionals such as a psychologist and dietitian. Treatment is often targeted at understanding and addressing the underlying causes for binge eating and can include evidence-based therapies such as cognitive behavioural therapy, interpersonal psychotherapy, and dialectical behaviour therapy

Working with a dietitian skilled in eating disorder recovery can be helpful in understanding and repairing your relationship with food and your body. A dietitian can assist in breaking down and overcoming food rules, help with a regular eating pattern to overcome the binge-restrict cycle and assist with building food knowledge and awareness without avoidance and fear of food.

It can feel overwhelming if you suspect that you may have an eating disorder. You may have tried countless times to try and gain “control” of your eating only to find your efforts to be short lived or feel impossible. As discussed, BED is a complex mental health condition which can be caused by many different factors. Whilst recovery is certainly possible, stopping binge eating is not a simple task and, in most instances, require extra support and guidance.

References:

https://insideoutinstitute.org.au/assets/what-is-binge-eating-disorder.pdf

https://nedc.com.au/eating-disorders/eating-disorders-explained/types/binge-eating-disorder/