NutriVie Sante
  • HOME
  • ABOUT
    • Media
  • EATING DISORDERS
    • Anorexia
    • Bulimia
    • Binge-Eating Disorder
    • Orthorexia
    • Bigorexia
    • Avoidant Restrictive Food Intake Disorder (ARFID)
    • Other Specified Feeding or Eating Disorder
    • Weight Issues / Obesity
    • Unhealthy relationship with food
    • Negative body image
  • SERVICES
    • Individual Counselling
    • Nutrition Workshops
    • Corporate conferences
  • CONTACT
  • BLOG
  • RECIPES
  • FR
  • Menu Menu
  • Facebook
  • Instagram

5 things to do
after a binge-eating episode

Have you experienced times where you binge eat, leaving you feeling too full and bloated? You beat yourself up for not having enough willpower to resist to the temptation the cookies, chips and chocolate. Filled with guilt, shame and panic at the idea of gaining weight, you convince yourself that tomorrow will be a better day. However, tomorrow comes and the binge-eating and what follows after repeats itself. Does this seem familiar to you?

Do you feel desperate to get out of this vicious cycle? Here are 5 things that can help you after a binge-eating episode:

1. Give yourself a good dose of self-compassion

Beating yourself up for binge-eating and being riddled with guilt and shame will only reinforce the problem. Indeed, it can lead to even more compulsive eating behaviors. This is because, this self-criticism will exacerbate negative emotions which might make you turn to food even more to help you soothe those emotions.

Also, talking yourself down will lead to a poorer self-esteem and increased body -satisfaction. Hating yourself for eating too much will not motivate you to nourish your body better and to move to feel better. Instead, those behaviors will be perceived as a punishment for having done something terribly wrong. Undoubtedly, those same behaviors will be hard to sustain.

On the other hand, applying self-compassion will help you to move on and listen to your body’s needs better in the future. Self-compassion will help to accept yourself as you are and not try to aim for perfection. As a result, because you will feel better about yourself, nourishing your body well and moving for well-being and for fun will just become intuitive instead of being self-imposed and unsustainable.

2. Identify the why

Part of applying self-compassion is to try to observe without any judgement or criticism what triggered the binge-eating. A binge-eating episode usually occurs because your body is sending you a message.

For instance, could it be that you didn’t eat enough during the day? Or if you did eat enough, was it satisfying enough? Did you use food as a coping mechanism to soothe your emotions? . To help you dig deeper into the root causes of the binge-eating episode, you can read this blog article. Addressing the triggers of the binge-eating will help you be more aware of your body’s needs and consequently can help you reduce the frequency and intensity of the binges.

3. Do NOT restrict yourself

Too often, the automatic behavior after a binge is to restrict yourself even if you are hungry as a way to compensate for the binge. However, by doing so, you will be starving your body. As a result, your body will increase your hunger and cravings as a way to protect itself from that self-imposed restriction. This could lead to the other extreme: bingeing again. And the cycle will repeat itself.

Instead of restricting yourself, eat at the next meal. By consistently feeding your body, the latter will decrease the urge for you to eat as it will be reassured that it’s being given enough food. This will help to break that cycle of restriction-binge.

Moreover, try to give yourself unconditional permission to eat what you want. This will help to normalize all foods and as a result, your forbidden foods will become less appealing. If on the other hand, you force yourself to eat some specific foods while wanting foods that you binge-ate on before, it will trigger another binge-eating episode.

For instance, if you binge-ate on chips, you might probably forbid yourself from eating them again. You might tell yourself that if you have a craving, you should just eat raw vegetables instead. However, by doing so, you will be categorizing foods as “good” and “bad”. Therefore, the “good” food aka the vegetables become much less appealing as you feel forced to eat them as a way to punish yourself for eating the chips. And the latter becomes even more forbidden but also more attractive, resulting in that vicious cycle again.

4. Do NOT weigh yourself

The number on the scale will reinforce the negative self-talk and will only trigger restriction and the whole cycle described above. Moreover, weighing yourself immediately after a binge can be a false representation of your actual weight gain as there will be undoubtedly more water retention in your body.

Instead of focusing on the impact of food on your weight, try to trust your body that it will go back its natural weight.

5. Engage in some self-care activities

To avoid a negative self-talk and not think about the feeling of being over-full, try to practice some self-care activities after a binge-eating episode.

It could be going for a walk (to feel better, not to burn calories), taking a nap, talking to a friend, taking a bath, etc. Engaging in a self-care activity will help alleviate the stress after a binge-eating episode. As a result, it will be easier to connect again with your body cues such as hunger to avoid the restriction-binge cycle.

Binge-eating episodes definitely bring their loads of distress, guilt and shame. However, I can assure you that you can get out of this vicious cycle and achieve food freedom with time and the right support system. If you need help, please feel free to reach out.

Categories

  • Healthy relationship with food
  • Healthy eating
  • Eating disorders
  • Intuitive eating
  • MIndful eating
  • Pregnancy and breastfeeding
  • Responsible consumption

DOWNTOWN MONTREAL

1200 Avenue Atwater
Westmount (Quebec) H3Z 1X4

514 965-5175

WEST ISLAND MONTREAL

3708 Boul Saint-Jean
Dollard-des-Ormeaux (Quebec) H9G 1X1

514 965-5175

FOLLOW US ON FACEBOOK

FOLOW US ON INSTAGRAM

View
Open
As-tu peur de perdre le contrôle en mangeant des bonbons d’Halloween ? Voici quelques astuces pour t’aider pendant cette période : 
1-	Mange les bonbons que tu veux
Eh oui, te restreindre de manger des bonbons ne fera qu’accentuer l’envie d’en manger et il y aura plus de chance que tu perdes le contrôle éventuellement. De plus, ne mange pas des bonbons sans sucre si c’est une barre KitKat que tu veux ! Satisfaire tes papilles diminuera aussi les chances de perdre le contrôle. 

2-	Savoure tes bonbons sans culpabilité
La culpabilité annule l’acte de manger ! Ainsi ce sera plus difficile d’être à l’écoute de ton rassasiement si tu te sens coupable de manger tes bonbons. On mange pour le plaisir aussi. Alors, à bas 

3-	Essaye de ne pas sauter de repas et de collations
Tu n’as pas besoin de te punir en te restreignant pour pouvoir manger des bonbons ! Te restreindre, ne fera qu’accentuer ta faim et augmenter les risques de perdre le contrôle avec les bonbons plus tard.

4-	Et même si tu manges trop de bonbons, donne-toi une bonne dose d’auto-compassion !
Se reprocher d’avoir trop mangé ne fera que renforcer les aliments interdits. Par exemple, tu pourrais te dire : « J’ai mangé beaucoup trop de bonbons et maintenant je vais prendre du poids. Plus de bonbons pour moi pour les prochains mois ! » En vous interdisant les bonbons, ils deviennent le fruit défendu qui, à son tour, devient encore plus attrayant. 

Si tu as besoin d'aide pour travailler sur ta relation avec la nourriture, on est là pour toi ! 🙂 N'hésites pas à nous contacter !
View
Open
La semaine de sensibilisation aux troubles alimentaires se tient du 1er février au 7 février 2022. La thématique de cette année vise à vous aider à éloigner la voix négative du trouble alimentaire et faire place à votre voix bienveillante ! 💪💪

Selon les dernières données, 2.7 millions de Canadiens souffriraient d'un trouble alimentaire. Cette semaine permet de sensibiliser davantage la population à mieux comprendre la problématique du trouble alimentaire, de communiquer avec une personne qui souffre d'un trouble alimentaire, et de lui apporter votre aide.

Au Québec, Anorexie et Boulimie Québec (ANEB) et la Maison l’Éclaircie, avec l’aide de nombreux partenaires issus de milieux communautaire, privé et hospitalier ont préparé pleins d'évènements gratuits auxquels vous pouvez participer. Vous trouverez le lien pour la liste des événements dans la bio .
View
Open
L’équipe de NutriVie Santé s’agrandit ! 🎉

Nous avons le plaisir d’accueillir Olivia Carone, une nouvelle nutritionniste-diététiste !

Olivia  détient un baccalauréat de sciences en diététique de l’Université McGill et est membre de l’Ordre professionnel des diététistes et nutritionnistes (ODNQ) du Québec.
 
Olivia se spécialise en :

👉 Alimentation intuitive pour vous aider à avoir une meilleure relation avec la nourriture et avec votre corps

👉 Compulsions alimentaires

👉 Gestion des maladies chroniques

👉 Gestion des problèmes digestifs (syndrôme du colon irritable, ballonnements, constipation, etc.)

👉 Nutrition sportive

Olivia est très heureuse de pouvoir vous accompagner dans l'atteinte de vos objectifs de santé. N’hésitez pas à nous contacter pour prendre rendez-vous avec elle ! 😊

*****

Our team is growing! 🎉

We’re really happy to welcome Olivia Carone, our new nutritionist-dietitian!

Olivia holds a Bachelor’s of Science degree in Dietetics from McGill University, and is a member of the Ordre Professionel des Diététistes et Nutritionnistes (ODNQ) du Québec. 
 
Olivia specializes in:

👉 Intuitive eating to help you heal your relationship with food and your body

👉 Binge-eating disorder

👉 Chronic disease management
    
👉 Digestive problems (IBS, bloating, constipation, etc.)

👉 Sports nutrition

Olivia is happy to accompany you on your health journey. Feel free to contact us to book your first appointment with Olivia! 😊
View
Open
A lot of you might already know that diets do NOT work. But beyond that, diets have detrimental impacts on SEVERAL areas of your life.

Note that the examples listed above for each area of your life are just a few examples of many more ways diets can be damaging for you.

Recognizing all the damaging impacts of diets can help you mute all the food rules that have been dictating your life and finally help you be more in tune with your body, let go of food obsession and guilt. 💚

A big thank you to our intern @oliviaacarone for her collaboration on this post!
View
Open
Body Mass Index (BMI) is still a prevalent calculation used by many people including healthcare providers to determine if someone is as his/her healthy weight.

 

However, BMI is deeply flawed for many reasons and CANNOT be used as to assess an individual’s health.

A big thank you to our intern @oliviaacarone for  her collaboration on this post!
View
Open
At first glance, these applications seem quite user-friendly and useful for the intended purpose. You only have to enter your age, sex, weight, height, physical activity and they provide a recommended daily calorie intake.

1. They are inaccurate at determining your energy needs

Determining your energy needs is much more complex than just plugging in your age, weight, height and physical activity in an application. For instance, sleep, hormones levels, stress, genetics, body composition such as muscle mass, medications, medical condition and history of dieting are a few other factors required to determine your energy needs. Eating the amount of calories dictated by an application is therefore inaccurate.

2. They make you more disconnected from your body’s signals

As our needs vary from day to day, our hunger and fullness cues will vary accordingly. However, when you are fixated on achieving the calories recommended by the application, you will be disconnected from your body’s signals.     

3.They could trigger an unhealthy relationship with food  

In some  instances, it will undoubtedly be hard to stick to the recommended caloric intake. Therefore, when that happens, you might feel guilty for not having enough “will power” to resist the temptation to eat. You might compensate those “excess” calories by forcing yourself to work out, thereby punishing yourself for simply listening to your body’s needs and cravings.

4. You miss out on some nutritious foods

When focusing only on the calories, you might prioritize low calorie foods and might want to exclude higher caloric foods. However, by doing so, you might be forgoing on some nutritious foods such as nuts, fatty fish such as sardines and salmon, avocado or seeds. Yes, those foods are higher in calories than a low fat yogurt, rice cakes, or a 100 calorie fibre 1 bar but they are nourishing for your body. 

5. You might forgo on the pleasure of eating 

We just don't eat calories and nutrients. Another factor influencing our food choices is the pleasure of eating which calorie tracking devices do NOT take into account!

For the full article, click the link in the bio 💚
View
Open
March is Nutrition Month! This year, dietitians want you to know that there is no ‘one-size-fits-all’ approach to healthy eating - let us help YOU find YOUR healthy!

 

What is “good for you” is not the same for everyone. There is no one-size-fits all approach to nutrition. Because each person has unique needs based on

👉their health status and nutritional needs.

👉 their preferences

👉 their lifestyle

👉 their culture, religion and food traditions
View
Open
If eating disorder behaviours are not recognized and addressed, they can lead to detrimental impacts on the physical and mental health.

If you recognize yourself in some of those behaviours or have witnessed someone you know engage in them, please reach out for help.

There's nothing to be ashamed of. An eating disorder is not a lifestyle choice. It is a serious medical condition and recovery IS possible! 💚

 #edaw2021 #semta2021
View
Open
It’s Eating Disorder Awareness Week! In Canada, it is estimated that 2.7 million people in Canada suffer from an eating disorder.

And as the pandemic continues to exacerbate this issue, it is more and more important to increase awareness, educate the public and reach out to those who need help.  

To contribute to this collective effort, let’s demystify some common beliefs about eating disorders!
Follow on Instagram
© 2022 NutriVie Santé - Tous droits réservés.
  • Facebook
  • Instagram
Letting go of BMI and embracing the set point theoryMisconceptions about intuitive eating4 Common misconceptions about intuitive eating
Scroll to top