Why am I Binge Eating? And how to stop.

Here’s a question I get all the time.

Can I love my body and still want to change it? ⠀
Yeah, of course! You have permission to do whatever it feels good for you. ⠀


You can love your body and still want to tone it, as long as this is coming from a place of nourishment and not punishment.


If you are still on the process of loving it, respect your body no matter how it looks like right now, that’s a choice you can make today. You are beautiful, and your body deserve to be fed and healthy .
Choose to make decisions from a place of love and kindness, I’m sure your body has been through so much (birth, accidents, cirguries, etc) this makes you, uniquely YOU. Your story 😊
Show some appreciation and gratitude, every single time the negative self talk comes up 👯‍♀️⠀
I’m sure you will find more acceptance and confidence too

In many case, binge eating disorder is usually rooted in the dissatisfaction with body image and that’s how the cycle works most of the times.
Most of us have been there (myself included), let me explain why this happens and how you can break free from it.

We decide that we hate our body and want to change it (because we don’t look like that girl in the magazine or insta feed ➡ go on a very restrictive diet and on a non enjoyable work out routine 🏋️ 🥗 ➡ feel miserable and HANGRY ➡ quit the gym and binge again no matter how strong is our willpower to stay “on track”🤦🏻‍♀️ ➡ feel guilty and disgusting ➡ hate ourselves again ➡ promise to go on the next fad diet “tomorrow” (because firstly we need to say good bye PROPERLY to the ice cream as it is not part of our healthy regime ➡ Diet ➡ binge ➡ miserable ➡ diet ➡ binge 🔄

Do you get me? Can you see how much brain space we have occupied worrying about this? Not to mention the emotional roller coaster that comes with it. Now imagine if this time could be used to share something amazing with the world? To work on your passions? Oh my goodness!! The world would be a better place, I’m sure!

To break free from binge eating and stop the cycle, you have to commit to yourself to stop dieting. I know, it can be scary. If you need support, you can take a diet break with me.

If weight wasn`t a concern, what would you do with your time today?
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For more info like this, sign up to my upcoming mini course #foodfreedomforwomen link here or reach out to me

I look forward to hear from you!

The Goddesses Retreat – Mallorca

I just came back from this incredible and transformational retreat in the beautiful Mallorca/Spain.

I`ve to many retreats in my life, yoga retreats, silent retreats, panchakarma retreats….but nothing life this before!

Connecting with women in general and with my own feminine has been a challenge of mine since my childhood, I was raised to be strong and independent and the feminine sensitive traits were seen as weakness, and I wasn`t very comfortable at exploring them.

In this retreat, I was invited to look back and see the little young me before puberty, in the moment when all these concepts of “how a strong woman should look like” were formed. I was invited to question my own beliefs and to go deep, very deep into my emotions.

Up to this point I thought that I had my shit together, but I was wrong! There was still so much space for growth and so many wounds to be healed, I`ve told myself so many stories for my own protection, that I had to let go.

Sorry for being so vague but If you are curious, I think you should definitely go and check out their brilliant work, Deena and Jamie at www.werise.earth

It wasn`t only deep emotional work, we also danced, laugh, sang, went for hikes in nature and swam in the sea, it was great fun!

We learnt how to connect to our womb and to the cycles of the moon, as well as how precious our menstrual blood is and why we should honour it instead of shaming it, it was a very valuable lesson I`ll take for life.

We women should understand how our bodies work, and celebrate our change of moods! We go into seasons like nature, and there are optimal times for everything we want to do, we just need to tune in and listen to our bodies.

Felling connected to a loving sisterhood community and being able to be vulnerable in a safe space was priceless. It was really an incredible experience!

This retreat reminded me that we women are on the rise.

We are wise, worthy, wild and we just need to remember that. It is time to claim back our power and shine our light through our own unique essence and gifts; re-writing our story in our own terms, for us, and for the next generations to come.

When we are stuck in our heads, stressing about the next fad diet, comparing ourselves to other, hating our bodies, we are also wasting. precious. energy.

And you`re so much more than that! We are so much more than that!

I have created a online sisters circle where I intend to bring this experience for women who doesn`t have access to a supportive space in their community, if you feel called join me at Wise Women Rise – Sisters Circle

I would love to see you there! x

How anti-diet and Feminism are related?

I watched a film on Netflix this weekend called Coisa mais linda (Most beautiful thing) that reminded me how far we have come in terms of women`s rights in this society. This film was shoot in Rio, where I was born, showing how life used to be in the late 50s.

When women were not allowed to work, vote, open a business, or even speak their truth. Women were praised for looking good and not for their skills and talents.

This is where diet culture comes in and is SO ingrained in us.

If we are experiencing life in this actual generation, we can consider ourselves privileged, although the equality is still not fully there yet.

We can all agree that men and women deserve equal treatment, yet our diet culture wields a system of beliefs that is far from it.  Let’s understand the underlying relationship between food, dieting, and feminism.

Every day, in every town across the glove, young women are going on a diet.

Did you know that body size does not dictate health, or worth, yet, so many women pursue weight loss with a single-minded focus, even those who fit the stereotypical cultural image of health?  I have been there too, click here if you want to read more about my personal story.

It’s a heartbreaking reality that many of us live in and this is very DAMAGING to our mental health.

Us women obsess over our size, not out of shallowness, but because we’re told every single day by the media, our friends and family that our worth hinges on our looks. We can be a successful woman, personally and professionally, loving and kind but if we don’t look a certain way, it doesn’t really matter.

In fact, studies show women are 16 times more likely to face weight discrimination in the workplace than men. You’re probably familiar with the gender pay gap, but did you know that women who weigh more earn 6% less than thinner women?

Most men have a long way to go in how they talk about and treat women. However, we can begin to make changes by opting out of diet culture. We can learn about weight discrimination and sexism, and call it out when we see it!

By dieting, we’re essentially accepting sizeism and sexism as truth. By pressuring our friends to join us in our diet, we’re spreading the same message:

That you’re not good enough unless you’re thin. (which is SO NOT TRUE, unless you`re naturally thin)

How are we supposed to do amazing things if all of our brain space is taken by constantly thoughts about food? Or if our brain is deprived of the energy it needs to function? Hey sis, you need to have foods to nourish that brilliant brain of yours! The world needs your gifts.

Dieting is a distraction from the important work that women need to do to in order to achieve great things in this society.

What if we focus on appreciating your body as it is now, because you can’t take good care of something you hate.

What if we instead of depriving our bodies, we think about nourishing it so we can accomplish all the amazing things in this life? Let’s stop telling our friends they aren’t good enough by engaging in diet talk and body criticising. Instead, let’s talk about exciting events, fun trips, or literally anything else.

Because you can do so much more in this world when you’re NOURISHED and not preoccupied by dieting

There is nothing wrong with wanting to feel better on your own skin, there is weight range where our bodies naturally wants to be in given the best conditions. It is very important to be realistic and aware of our own body composition and DNA. I am sure that you are not trying to become taller after reaching adulthood, right?

If you need help to make peace with food & your body, reach me out at contact and let me know what you`re struggling with. I would love to work with you!

Using food to cope with emotions

As humans, we try to find easier ways to cope with our emotions and that is ok; we want comfort, nourishment, help to resolve our issues or just something to numb the uncomfortable feelings we don`t want to deal with. Some turn to alcohol, drugs or sex and others turn to food.

There is nothing more human than emotional eating, we are wired for survival.

The only problem is, food won`t fix any of our issues in the short term. In fact it can only makes us feel worse in the long run when we will need to, eventually, deal with the emotion anyway PLUS the discomfort of overeating PLUS other feelings like shame and guilt. I know, I have been there too, check my personal story

Eating can be one of the most emotionally laden experiences that we have in our lives.

The emotional rhythm around food is set from early age

When the baby is offered the breast to quiet his crying and each time a toddler is offered a cookie to soothe a scraped keep. Nearly every culture uses food as an important symbolic custom, this is ingrained in us.

Food is love, food is comfort, food is reward, food is a reliable friend.

And sometimes food becomes our only companion, this is how emotionally charged food can be.

I used to be emotionally unaware, I had a really hard time learning how to identify my own feelings. I used to overeat not just during my tough times but also as a main source of joy in my life.

Even after more than 8 years after my recovery, I still need to watch for subtle forms of emotional eating like boredom eating, nibbling to kill time in between tasks and eating for the hunger to come.

In fact, I still eat for emotional reasons every now and then, but now this is a very conscious choice.

I choose to be fully present in the moment, observe and experience every sensation going on inside me, without judgements.

The great thing about this is, I very rarely overeat and the uncontrollable binges disappeared. Now I`m fortunate to have food freedom and my life back!

Recovery from discorded eating/eating disorder is a inward journey, not a outward one. Approach it with curiosity instead of guilt, and watch the magic happens.

Have you been struggling to recognise your emotions? Let me coach you through it, get in touch

If this peace of text inspired you, please share with your friends.

Gratitude!

Honouring your Health with Gentle Nutrition – Q&A

During my recovery, Binge Eating Disorder – Personal Story food was the enemy. I felt guilt, shame, anxiety and stress around it.

If you ever felt those feeling around food, let me introduce you to this concept that helped me, the Gentle Nutrition Approach.

First off, let’s start with a definition of intuitive eating. 

An intuitive eater is a person who “makes food choices without experiencing guilt or an ethical dilemma, honours hunger, respects fullness and enjoys the pleasure of eating.”

I also think that it’s important to emphasise that intuitive eating is an ongoing process in which you cannot fail. Yes, that’s right. It is a inwards journey, not an outside one.

Intuitive eating is a lifelong journey to become more in touch with our bodies’ signals. It does get much easier over time, specially after a long term of yo yo dieting, it becomes very difficult to recognise our hunger and fullness clues “eating when truly hungry and stopping when satisfied.”

That’s part of it and we also have to understand that there are times when we will eat past fullness and that’s okay, other times when we might not be able to get to food when we’re hungry and that’s okay too. When we become an intuitive eater, we approach this moments with curiosity instead of judgement and explore how we behave and feel about it.

Note: Fullness is a physical feeling of being done eating, you’re tummy feels comfortable and you probably won’t start to get hunger signals for another few hours. Satisfaction is the emotional feeling of being done after eating. you’ve enjoyed the meal and you feel like the meal “hit the spot”, happy and satisfied.

I’ve been educating many of my clients on the idea of “gentle nutrition.”

“Honour your health with gentle nutrition.” This concept means you will learn how to trust your body signals as well as use your nutrition knowledge to appropriately fuel your body. There are no judgements, or preconceived notions on how your body should be fuelled.

To quote Tribole and Resch: ““Make food choices that honour your health and taste buds while making you feel well. It’s what you eat consistently over time that matters – progress not perfection is what counts.”

One meal, one day of even one week of eating off a schedule isn’t going to detrimentally affect your health (considering that you don`t have a special condition or food allergies, of course). It’s about giving yourself permission to enjoy food and enjoy life.

You trust that your body will lead the way.

 

With the concept of gentle nutrition in mind, let me answer some common questions

1)      Well, if I eat intuitively, I’m afraid of going “the other way” and eat “too much.”

So, what does eating too much actually mean? Does it mean feeling really full? Or mean eating more than the perfect meal plan you think you were supposed to eat? I prefer to explore with clients what worries them about “eating too much”.

I was scared of that too, and guess what? When we give up restricting the “forbidden foods”, they stop being so appealing to us. If this is something that resonates with you, or If you’re really concerned or confused about the signals your body is sending, I encourage you to get in touch and ask some questions, or journal about it for yourself.

Also check Why dieting is stopping you from being the best version of yourself

“Eating too much” is the body’s natural response to being restricted for so long. Our body is cleverly programmed to keep us alive.

2)      What about healthy eating? You can’t just eat whatever all day long.

Well, actually you can! I’ve seen so many clients, including myself, work through the process of intuitive eating and it’s amazing to see when they transition into trusting their bodies, it feels amazing! When you eat “whatever” you fancy, all day long, your meals consist of a variety of different foods that are nutritionally adequate and balanced.

This includes, but is not limited to fruits and veggies. If you feel like living on candy forever, you are using food as a main source of joy, to numb your uncomfortable feelings or to reward yourself; work on differentiating true hunger from emotional hunger.

Gentle nutrition doesn’t mean you will start eating or not eating a certain food. Yes, you can keep nutrition in mind and increase fruit and vegetable intake because it feel good in your body, but it doesn’t make you a terrible person if you go a few days without having your 5 a day.

3)      I’ve been struggling for ED for so long, how can I just flip the switch and eat intuitively?

Keep in mind that intuitive eating is an ongoing process. I see my previous Eating Disorder as a blessing in my life, every time something is off and I try to ignore an uncomfortable feeling, I immediately reflect it on my eating patterns. When this happens, I step back and try to figure it what bothering me on my own or I speak to my therapist. It`s works like a thermometer for me. I had to learn how to approach it with kindness, instead of judging myself.

When I am working on this idea with clients, we take a session or two to dive into the very first principle of intuitive eating, and explore all the limiting beliefs that are still there.

Basically, it’s important to feel out where your eating disorder or the diet culture still has control over you. Now, we all live in a diet culture world, so navigating against it’s messages can often be tricky. We need to listen to advertisements, especially ones that advertise body changes, with a critical ear. This way, you can work on identifying what’s BS and have the tools to move on from it.

4)  What if my body changes when I listen to its signals?

Well, it might. I personally experienced my weight going up and down for a while until it finally reached its natural and healthy set point. Dietitians who do this work with clients can’t make any promises that your body won’t change.

Respecting your body and fuelling it properly, tapping into what you’re body is actually telling you vs. using outside signals, practising true body acceptance from the inside out; will bring a lot more than just a thin body, it will allow you to experience sustainable health, food freedom, peace of mind and overall joy.

I hope this post made things more clear for you, get in touch if you have any questions.

Body acceptance, ED recovery and finding balance through yoga

I did my first ever yoga class when I was 17 years old and pregnant, my goal was to be able to open up my hips, and give birth naturally to my giant baby.

I wasn`t expecting to learn a lot more from it.

It was early in my the 2nd trimester of my pregnancy, the class wasn`t​ tailored to my needs ​and obviously,  my tree pose didn`t look as still as everybody else`s! Still, it felt very good in my body.

I went back home with this fluffy sensation in my stomach, I loved the yoga vibes and I was willing to give it another ago once things were more settled in my new motherhood adventure.

1 year later, there I was again. Very curious to learn more what yoga was all about

One of my biggest challenges when recovering from my Eating Disorder, was the disconnection I felt of my mind and my body.

Often, my thoughts, feelings, and actions were in direct conflict with one another. 

Back then, I wasn`t able to listen and respond to my own body’s hunger and satiety signals, and often had a very difficult time acknowledging my feelings and tolerating the discomfort of negative emotions. These were definitely the most difficult things I had to deal with, I am so glad I did, it changed my life!

Enter Yoga. Yoga means to yolk, or to connect.

Yoga offers an opportunity to reconnect the mind to the body through the breath.

Eating disorders are known for being very harmful to the body and to the mind, often, unintentionally, to those around us as well.

The practice of yoga is a practice of kindness, of peace, and of doing no harm. Including yourself.

Every time I restricted food when I was hungry, ate when I was are already full or had an out of control binge session, I harmed myself.

Purging, using laxatives, exercising to excess and other symptomatic ED behaviours are all very harmful to the body, and specially to the mind.

The physical practice of yoga, helped me to heal in many different ways:

By learning how to be PRESENT in the moment

Connecting the movement to the breath, made me become more mindful and more attuned to the present moment, without really noticing it. Soon, I was able to extend this practise to my real world, I became more present not just on the mat, but out of the mat as well; during work, while eating, with the people I loved and even during a bad day.

Because someone with an ED is often disconnected, dissociated, or not entirely present to what they are feeling or how much they might be eating, this capacity to tune into the present moment, also known as mindfulness, is a very important factor in recovery.

By accepting my BODY as it is

Yoga makes us become so in touch with our bodies, if we like it or not.

Sometimes we forget that we control that self judging voice in our heads. I truly believe we can change our mindset, if we want to. It`s an everyday, consistent practice, like any other habit you want to change.

Most of us have picked up our body shaming tendencies from society, and even our very own mothers who stood in full-length mirrors and made self-deprecating comments about their bodies.

Somehow, I learnt how to quite that internal nasty voice just by asking myself: “Would I say that to someone I care about?”

This made me gradually change my relationship with my body. I wanted to be kind to my body like I am be to my best friends.

Instead of body shaming every time I looked at myself in the mirror, I started to appreciate my body`s functionality, strength and flexibility. I also became more grateful for the things I used to take for granted, like my health, my family and my life in general.

Every time I had a though like “I hate my fat legs” I would rephrase that though with “I`m so lucky to have strong legs that allow me to do all the things I love, yoga, dancing, etc”  this was a simple, but very important shift for me.

By learning how to feel my uncomfortable FEELINGS and be OK with it

By holding the yoga postures, it allowed me to experience the tensions being released from my body.

The practice of staying with myself and feeling all my feelings, even when it was painful, was tough. But luckily, all I had to do was to show up for myself.

Just by showing up to what was there, all the emotions started to bubble away in the surface. I got to know what was true for me, even if it was messy and painful. Even if it meant dealing with rejection, loss and heartbreaks.

By now I knew that numbing my feelings with food wasn`t solving my problems, so I had to learn how to experience those feelings, and be OK with it. And feel them!

I stopped trying to find a way out, fix it quickly, or eat it away.

The one thing I learnt was the emotions don`t last forever, it is almost like a wave; they come, you acknowledge it, and they go. Sometimes is quickly, sometimes it takes longer, but no matter what happens, things move on! The natural impermanence of life.

This is what worked for me, but I believe that people can reconnect to their bodies is many other different ways. Meditating, going for walk, martial arts, bike riding, etc. Explore what works for you!


If you or someone you know is experiencing disordered eating or an eating disorder, know that you are not alone and that there is help. 

Get in touch

Cooking as an act of Self-Love

Cooking for ourselves and practising conscious eating are perhaps the most primal and important acts of self love.
We build a deep sense of trust in ourselves, when we take time to nurture our bodies by making our own food.
I believe that a potent message of worth and value is reinforced into the unconscious mind when we take time to nurture ourselves.
Food and shelter are our most basic acts of survival.
When we practice self-care by maintaining a clean (sattvic), safe, inviting home and cooking for ourselves, we send a powerful message to your psyche that we are worthy and important.
Love is an action verb.
Actions speak louder than words. Self love through food is connected to the root chakra, or first chakra (if you are familiar with the yoga language), which governs the first stage of emotional and psychological development.
The root chakra (mulhadhara) is connected to physical identity, physical body, grounding, our relationship to the mother and sense of feeling safe and secure in the world.
I think that eating out all the time, rushing through, skipping meals, watching TV during dinner sends a message that we are not worth the time and effort to slow down, nourish, nurture and listen to our body`s deepest needs.
Ayurveda medicine, recommends massaging your food with your bare hands as much as possible and focusing on positive thoughts while you cook.
I, personally, like to play music while I`m cooking. I believe that all these good vibes makes the food taste better and nourishes myself and my family with all the good stuff.
I believe that is important to take time to eat your meal in a clean environment, at the table, sitting down, and mindfully savour each bite. It can be the only time of the day that you get to spend quality time with family, friends or yourself. Make it special!
Unfortunately, cooking is a tradition that is getting lost, more and more people have no clue from where to start. Very understandable, as things are so convenient these days.
Just know, if you are starting now, cooking is like learning any other skill, improves with time and effort. Keep persistent!

The way we eat says a lot about how we feel about ourselves and our food. It’s no wonder that many of us have a complicated relationship with food. Check my own complicated journey Binge Eating Disorder – Personal Story

We’re inundated with advertisements depicting impossible bodies and being told that the only way to obtain our “dream bodies” (the body society tell us we should have) is to get on a restrictive diet or becoming obsessed with all the fitness fad. Unfortunately, most of us, grow up to think there’s something wrong with us and our natural bodies. Note that, if you have been stressing around food and yo-yo dieting for your whole life, changes are that you are not on your healthy body anymore, but you can always get back to it. Check Non-dieting, body acceptance and HAES, what`s all that about?

Reality is, most of us know how to live healthily: eat veg and exercise regularly, you don`t need a nutritionist to tell you that, ironically. Of course that will look different for each of us and just because it’s simple, doesn’t mean it’s easy. The truth is, we won`t find the answers in crash diets or at the bottom of a bag of potato crisps.

It turns out that self-love is at the root of a healthy diet. When we take better care of ourselves, we’re less likely to binge eat (Alleluia!).

It makes sense, that`s why they call it emotional eating for a reason, if our emotions are relatively balanced, we probably won’t engage in any kind of self damaging behaviour.

But remember, if we’re burnt out or not sleeping well, we’re more likely to reach for a bag of cookies to soothe our frazzled minds.

Is it easy?

Of course not; binge eating can leave us feeling sick and guilty. It can feel like an impossible cycle to break. But, there is a way out, start with Mindful & Intuitive Eating

For 1-1 help, get in touch and I`ll guide you through it Contact

About Binge Eating Disorder

Binge eating disorder (BED) is a serious mental illness where people experience a loss of control and eat large quantities of food on a regular basis. It can affect anyone of any age, gender, or background.

People with binge eating disorder eat large quantities of food, over a short period of time (called bingeing). BED is not about choosing to eat extra-large portions, nor are people who suffer from it just “overindulging” – far from being enjoyable, binges are very distressing. Sufferers find it difficult to stop during a binge even if they want to, and some people with binge eating disorder have described feeling disconnected from what they’re doing during a binge, or even struggling to remember what they’ve eaten afterwards.

Binges may be planned like a ritual and can involve the person buying “special” binge foods, or they may be more spontaneous. Binge eating usually takes place in private, though the person may eat regular meals outside their binges. People will often have feelings of guilt and disgust at their lack of control during and after binge eating. Unlike those with bulimia, people with binge eating disorder do not regularly use purging methods after a binge.

Binge eating episodes are associated with eating much more rapidly than normal, eating until feeling uncomfortably full, eating large amounts of food when not physically hungry, eating alone through embarrassment at the amount being eaten, and feelings of disgust, shame or guilt during or after the binge.

Signs of binge eating disorder vary but if someone’s symptoms don’t exactly match all the criteria a doctor checks for to diagnose binge eating disorder – for example, if the binges don’t occur as often as may be expected – they might be diagnosed with OSFED (other specified feeding or eating disorder). This is as serious as any other eating disorder and it’s important that people suffering with it get treatment as quickly as possible.

Often (though not always) binge eating disorder can cause weight gain, and can also lead to high blood pressure, high cholesterol, type 2 diabetes and heart disease. People may also have low self-esteem and lack of confidence, depression and anxiety. As with other eating disorders, it’s likely to be changes in behaviour and feelings that those around them notice first, before any physical symptoms become apparent.

While binge eating disorder can affect anyone, the condition tends to be more common in adults than in younger people, often starting in middle age. It may develop from or into another eating disorder.

Obesity is not an eating disorder, but some people often become overweight because of emotional difficulties, and being overweight can lead to emotional difficulties. Low self-esteem, guilt, shame, and social isolation can all be part of the picture. The relationship between weight, size and health is a complex one.

It’s not always obvious that someone has an eating disorder – remember, they are mental illnesses. If you’re worried about yourself or someone you know, even if only some of the signs on this page are present, you should still seek help immediately.

https://www.beateatingdisorders.org.uk/types/binge-eating-disorder

What’s it like to have binge eating disorder?

It took me over a decade to realise I had an eating disorder going on. It`s really hard to talk about the things we are not proud of. More about my recovery journey here

Binge Eating Disorder – Personal Story

I’d like to share a typical scenario from back when I was obsessed with dieting and weight loss.

It was a situation that kept me perpetually stuck in dieting mode without ever being able to maintain a natural and stable healthy weight.

I was 10 when I decided that my body was not “right” compared to the women in the magazines I used to read (10 years old, yes! I know, crazy) That night I had tomato salad for dinner and my mum praised me for that – healthy?

I was always entranced by these “Flat-Belly Days” in the magazines, I always read them and wondered what my body would look like if I ate that way, every day.

The conversations about how people look, dress, the size they of their bodies were (still is) a hot topic among friends, family and in the media. Followed by comments like “she is so skinny, she must be ill” or “he looks so fat, he really let himself go”, soon I learnt that being too big or too small wasn`t a good thing.

The real problems started as soon as I hit puberty, in my pre-teen years when my hips became larger, my legs touched each other, and my stomach was no longer flat enough. I felt bigger than everybody else, and I wasn`t comfortable in my curvy body. I decided  that I wanted to change my body shape.

I left dance class which I used to love, and I signed up for a gym membership. I was so young that I wasn’t even allowed to lift weights, the only thing that they allowed me do was cardio/​aerobics. I became obsessed with exercising. 

In school, when everybody was enjoying their burgers and croissants during lunch break, I was hiding myself to eat my plain cereal bar or an apple, I didn`t want anybody to think that I was on a “diet”. I was ashamed of that. I became obsessed with eating the “right foods” for weight loss.

My first ever diet, started before the age of 15, it consisted of eggs, cucumber and coffee/tea for breakfast, lunch and dinner (that was it!). By the third day, I was starving and I couldn`t deal with the smell of boiled egg anymore.​ I found this diet on a very glamours teen magazine that promised less 6kg in 1 week! I became obsessed with dieting.

Of course, I couldn`t survive on that for very long, my body was screaming at me! After every strict diet, I started to binge eating.

I used to have episodes of eating compulsively, whatever I could find in front of me, from dinner leftovers to plain bread, literally anything, to the point of feeling very uncomfortably full and sick!

If I had the ingredients in hand, the episodes would end in ridiculous amounts of chocolate (brigadeiro, brazilian chocolate type). I was in starvation mode. Restrictive dieting and binge eating became my eating norm.

Things continued to go down hill soon after, when I found meal replacement shakes. I stopped eating real food and started to live on shakes or nothing (fasting), to compensate after a big binge (the famous binge and starve cycle). Here I was, facing a full on going, Binge Eating Disorder, without knowing it.

From there, the cycle became more intense, it was difficult to get out of this loop. I tried everything to lose the weight, appetite control pills, laxatives and work out intensively, sometimes spending between 4 to 6 hours at the gym. I fainted many time and guess what? My big hips were still, although I did managed to build up muscles and my body looked “ok”, it wasn`t something sustainable for a longer period of time, and I was still not happy.

I had to make a massive effort to maintain that body, any snack of out the line and I was almost immediately bloated, that place wasn`t where but body naturally wanted to be.

I felt very guilty and overwhelmed. Food was no longer pleasure, it had became my worst enemy. I felt out of control, anxious, isolated and really low.

Obviously, it started to affect my emotions, I cannot count how many times I avoided parties, social situations, going to the beach, birthdays celebrations and dinners just because I didn`t want to be around food or deal with my yo-yo body.

Now, hear me out, if you are experiencing anything similar to this, I`ve got good news, there is a way out!

Binge eating is caused by restriction and usually, poor body image.

And its perpetuated by a pattern of self-hating, self-shaming, and self-punishing. This is very damaging to your mental and physical health.

Therefore, the cure to binge eating is to remove the restriction and practice listening to your body by taking a 6 month break from weight loss, or more.

By completely removing dietary restriction from my repertoire, I was finally able to start healing my relationship with myself and stop binge eating.

Because the brigadeiro is now perfectly allowed, I can have it when I want it without all the extra shame and guilt and overeating that used to come with it. And truth to be told, I found out that I don`t even love it that much.

Note: If have food allergies, or any medical condition, this has to be done with your requirements in mind.

I learned how to reconnect with myself and my feelings, and I learned how to feel those feelings instead of numbing them with food. More importantly, I accepted my genetics and learnt to love my body as it is, including all its imperfections. Check Non-dieting, HAES and body acceptance

A 6 month break from dieting will help you learn that you’re not broken after all.

Your metabolism isn’t broken; your willpower isn’t broken; and your emotions aren’t broken. You are human, trying to cope with life, and that`s absolutely normal!

The only thing that was ever broken was your ability to listen to your body and stay with yourself when times got tough. Yep!

Taking a 6 month break from weight loss gives you a chance to practice that crucial skill.

And once you reconnect with yourself and learn the skill of staying with yourself even when times get tough, the weight will take care of itself. Yes, sister! You can do it too!

Take the Break with Me

So wherever you are on your weight loss journey, make the commitment to yourself to stop dieting for at least 6 months – preferably forever.

…This is how you make peace with your body.

…This is how you relax around food.

…This is how you break free from binge eating.

So start your 6 month break today

Learn Intuitive and Mindful eating

I help other women make peace with food and live their best life, so they can avoid making all the mistakes I made!

If you hit diet rock bottom and want to heal your relationship around food, please get in touch I would love to work with you! ❤

Mindful & Intuitive Eating

Eat when you are hungry, drink when you are thirsty, sleep when you are tired. – Taoist adage.

Mindful & Intuitive Eating is sometimes defined as simply eating “whatever you want, whenever you want.” Whilst this description is partly true, the authentic process is much more refined and ‘awake’ than this catch phrase might look at first.

The simple tools of tuning into our bodies and fully experiencing each bite of food have the power to resolve many questions about food choices and diet. However, after a long period of ignoring our body’s signals, getting back in touch with them can take a little bit of work – this is where working with a skilled therapist can help.

It’s hard to listen to the body when a symphony of opposing authorities on diet are shouting their new findings and guaranteed weight loss methods from the rooftops, but it IS possible and the benefits to your physical and psychological health are considerable.


WHAT IS INTUITIVE EATING?

Intuitive Eating can also be referred to as Non-DietingMindful Eatingand Attuned Eating. These eating philosophies are a class of eating behaviours guided primarily by awareness of and agreement with internal body cues of hunger and satiety. Instead of fighting your body, mindful & intuitive eating guides you to connect with and ultimately befriend your body.

WHY IS INTUITIVE EATING HELPFUL?

Mindful and Intuitive Eating are powerful strategies for breaking the trap of yo-yo dieting, compulsive eating and releasing ingrained emotional eating patterns.

Weight-control diets often teach us to disconnect from and distrust our body. Diets encourage us to categorise foods, to be fearful of them, to measure and control. Dieting can turn eating into an entirely cognitive process devoid of body signals and laden with guilt and power trips. Eating this way can be extremely frustrating, anxiety provoking and typically leads to yo-yo weight cycling. Intuitive Eating is a valuable and evidence-based alternative to dieting, more conducive to our physical and mental health.

WHAT ABOUT WEIGHT LOSS?

There is no guarantee of weight loss or gain when you adopt a mindful eating practice. The focus of this practice is attunement, acceptance, health and well-being. However, if you have been eating out of attunement, is very much likely that you are out of your healthy body weight.

Authentic Intuitive and Mindful Eating behaviours promote improvements to health and well-being that include physical, emotional and mental aspects. These improvements can occur irrespective of changes to body weight (assuming you are not significantly underweight).

Intuitive Eating respects that body weight is highly individual and maintains that good health can be sustained outside of standardised body weight tables when our behaviours are healthy. If you are interested in these ideas you can click here to read more about Health At Every Size HAES.®

YOU CAN LEARN INTUITIVE & MINDFUL
​EATING

Whilst we can lose the ability to eat in tune with our body through dieting, the great news is that these skills can be re-learned in teachable steps. This ‘re-learning’ process can sometimes require a period of structured eating, and this is particularly true if your eating is highly restrictive or you are prone to very regular binge. Everyone’s journey to reconnecting to their body and eating with awareness is different.

Experimentation, with the guidance of professional counselling can assist you to reinstate a sense of eating competence that is sustainable, flexible and authentic.

Get in touch here, and let`s work together

THE CORE SKILLS OF INTUITIVE & MINDFUL EATING

There are three core skills of intuitive and mindful eating:

  1. Being able to pay attention, and be fully present to what we are doing and experiencing
  2. Being able to sense our body’s signals, accept our body’s signals and respond to these signals with permission, compassion and wisdom
  3. Being able to practice 1 & 2 realistically and with flexibility as often as possible

The only reliable authority, in the end, is your own body.