Why Regular Eating is Crucial for Treating Eating Disorders
Regular eating….it sounds so simple but when you have an eating disorder or disordered eating, this can be difficult. When we restrict and binge, our hunger and fullness cues are off and it’s difficult to listen to our bodies. Regular eating is a CBT-E techniques to help you no matter what eating disorder you are diagnosed with. It is an anchoring behavior, it helps to ground you and helps you to begin listening to your body again. Here are a few notes about regular eating:
Regular eating involves 6 meals a day, 3 meals and 3 snacks. These meals and snacks are foods you love and are satisfying. In general, you eat breakfast within 30 min of waking, a mid morning snack, lunch, a mid afternoon snack, dinner and an evening snack.
You eat these meals without more than 3-4 hours in between each meal. When we go more than 4 hours without eating, we can become too hungry and more likely to binge. Also, feeling hungry can be a trigger for restricting.
You don’t eat in between the 6 meals and snacks (unless your doctor advises you not to do this). This helps you to begin to notice when you are hungry and full. It also helps you to notice ALL the signs of hunger (stomach growling, fatigue, heaviness in your legs, irritability etc)
If you feed your body regularly, you begin to notice the binge eating decreases or stops. This is because you are no longer restricting. If you are restricting throughout the day, regular eating helps you notice that you have more energy, you feel better and much more.
Regular eating requires you to plan. You should pretty much know what and when you are going to eat next. Proactive planning helps reduce restriction and binges.
Regular eating is the first intervention we start with in sessions. You will also begin to track your meal times and thoughts associated with food and eating. Regular eating will occur for the duration of therapy and throughout your recovery. Ready to begin healing? Schedule a consult now.
