- Quickly eat large amounts of (often sugary) food past the point of fullness?
- Binge at least once a week, every week, eating significantly more food in a short period of time than you know you should?
- Lose control when you’re eating and feel unable to stop?
- Feel guilty and embarrassed afterwards, and perhaps find yourself hiding the evidence?
“Being graceful around food can help avoid bingeing,” says Freer. “This means eating mindfully, slowly, savouring your food and being conscious around it. Listen to your body and recognise when you’re full.”
“Many binge eaters eat their forbidden food too quickly, largely because they’re ashamed. Chew food slowly and thoroughly, put your cutlery down between bites and breathe – it’s harder to binge when you eat slowly.”
“We eat differently according to who we’re with. When you’re next alone and tempted to dive into a tub of ice cream, ask yourself if you’d do it if you were with friends and being watched. If you wouldn’t, don’t do it.”
“Many of us grow up being fed cake when we’re sad, or to celebrate something. So the idea that food can make us happy has been ingrained. Try to eat only when you’re hungry, not because you’re lonely, stressed or sad.”
“There’s a saying that goes, ‘The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.’ So eat in a way that makes you feel well, healthy and energised. Not sick, bloated or guilty.”