Is the fear of weight gain stopping you from healing your relationship with food?

One formidable hurdle often stands in the way of making peace with food and your body – the fear of gaining weight. This fear is deeply ingrained, fuelled by societal norms, diet culture, and a pervasive belief that thinness equates to worthiness. But what if you challenged this fear? What if you dared to redefine health and happiness beyond the constraints of the scale?

The problem is that even if life feels all consuming, distressing, and these behaviours encroach on various aspects of your being, you still might feel conflicted about letting go because of the uncertainty that change will bring. The fear often stems from a nagging question about what might happen to your body if you abandon these familiar patterns. Diet culture, with its relentless pursuit of thinness, has normalised this fear, making it seem like the only acceptable goal is to be thinner.

Whether you struggle with chronic dieting, binge eating, bulimia, or emotional eating, it’s likely that your strict food rules and dieting behaviours have given you a sense of control. However, the longer they persist, its important to ask yourself if they are truly serving you now.

In order to move forward and overcome your fear its important to consider the following:

1. Understand Where your Fear has Come From

To overcome the fear of weight gain, it’s critical acknowledge its roots. Whether it stemmed from your childhood; perhaps you were made to feel unworthy because you weren’t the ideal body size? Perhaps comments were made at school, or your body felt different to others because you went through puberty early? Maybe the influence of social media, or the pervasive messages of diet culture have allowed these fears to take hold, dictating your choices and diminishing your self-worth.

2. Fixation on Weight Loss at What Cost?

Are you missing out on vital aspects of your life? It could be the lack of social connections with friends and family, or perhaps you're unable to share meals with your children, impacting your relationship. Maybe you find yourself with no headspace to focus on meaningful aspects of life that bring you purpose, joy, and fulfilment.

3. Reframe your Perspective

Challenge the notion that all weight gain is bad and all weight loss is good. Instead, focus on behaviours that promote overall health and fulfilment. This means reconnecting with our core values and remembering the things you loved about yourself and your life before weight loss became the priority. Many people’s unintentional weight loss is due to health issues- they may have an eating disorder or a chronic illness. For others gaining weight is a positive thing to help with hormone function, menstrual cycle regularity and, energy, vitality and health.

4. Embrace the Uncertainty

Life is inherently uncertain, and change can be uncomfortable. But by embracing the unknown and surrendering the need for all the answers, you can open yourself up to new possibilities. Yes, the journey may be challenging, but pushing through discomfort is where your growth begins.

5. Challenge Your Internal Dialogue

Challenge your inner voice that constantly equates your worth to your appearance. Your value, ability to be loved and worthiness are not dependent on the number on the scale. Instead, they are rooted in your experiences, relationships, and the joy you find in life. Talk to your self with compassion and kindness as you would with someone you care about.

Overcoming the fear of weight gain may be challenging, but it's also a journey toward reclaiming your health, happiness, and autonomy. By confronting outdated societal norms, reconnecting with your values, and embracing the uncertainty of change, you can free yourself from the shackles of diet culture and discover a more fulfilling way of living.

Do you long for a happy relationship with food, but are feeling lost on where to begin? Grab my FREE guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food, to kickstart your journey today

This invaluable resource will help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control

All or Nothing Mindset? Here’s How to Break Free

I help many women who are desperate to break free from dieting, having spent years or decades trapped in the cycle – exhausted by the headspace it consumes and misery it brings. They feel overwhelmed and confused not knowing how to eat without being on a diet and worry about what will become of their weight.

Many of my clients are overly restrictive with many fears and rules around food. Some find themselves binge eating or feeling out of control around foods. Others may be compelled to exercise excessively.

ALL OR NOTHING THINKING LIES AT THE HEART

All or nothing thinking lies at the heart of all of these distressing challenges and the inner dialogue is often 24/7. It is a negative thinking pattern often experienced by those struggling with their relationship with food and their body.

Often termed as dichotomous or black-and-white thinking, this mindset involves viewing situations in extremes. It leads to attempts at restricting foods perceived as bad for health or weight. For most people this is unsustainable and often results in bingeing or emotionally eating the very same ‘forbidden’ foods.

The cycle goes like this; Eat the perceived ‘bad’ food, and automatic thoughts that follow are I’ve eaten really badly, I’m a bad person, I’m greedy, I have no willpower, I’ve blown it again. I need to start again tomorrow/ next week/ on Monday and so on.

Anxiety is often coupled with these thoughts. This may lead to skipping meals or severely restricting caloric intake. It may lead to a bout of punishing exercise to make up for ‘falling off the wagon’.

WHERE TO START

1. Adding in 

If this is something you recognise with the way you approach your food, try removing the moralistic value from the foods. Yes, some foods are more helpful for our health than others but it is ok to have all types of foods some of the time.  Instead, focus instead on quality, nourishing foods you can add in to your diet. These will help you to feel better, lift your mood and stop punishing yourself.

2.  Cognitive reframing

This is a technique based on shifting your perception of a situation. This can help you transform your thoughts, emotions, and actions. Begin by recognising the unhelpful thought and ask what else you can say to yourself that would be more helpful.

For example:

Situation: Binge eat a pack of biscuits

Thought:  I failed again

Reframe: I notice that I’m thinking I’ve failed because I had a binge, slipping up is part of the process, I am learning how to manage this

Or this is a learning experience

 3.  Challenge your thoughts

To help with reframing, begin to question the validity of the thought

Ask yourself Is this really true? How strongly do I believe that it is? What is the evidence to support it? What is the evidence against it? It’s important to note that thoughts are not facts; they are just your mind's way of interpreting and processing information. Recognising this distinction empowers you to challenge and reshape your thoughts, leading to a more balanced perspective.

 4. Visualise your journey

 I help my clients to change their perspective by approaching this work as a journey and this is something you can do too. I encourage them to envision themselves embarking on a cycle ride. Along the way, they will encounter obstacles and setbacks—falling off the bike now and then is both normal and expected. Importantly, these setbacks don't signify a return to square one. Instead, they learn to recognise setbacks as part of the process, dust themselves off, and get back on their bike, to continue forward on their journey. 

Do you long for a happy relationship with food, but are feeling lost on where to begin? Grab my FREE guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food, to kickstart your journey today

This invaluable resource will help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control

Sleep Your Way to Better Eating: The Surprising Connection You Need to Know

Your eating habits play a significantly role in how well you sleep, but did you know that your sleep patterns can have quite an influence on your eating behaviour?

While much attention is typically placed on the food itself when it comes eating challenges such as emotional and binge eating, there are many other factors to consider and sleep should not be overlooked.

THE HORMONE CONNECTION

Lack of adequate sleep can lead to physical consequences such as hormonal imbalances, which may increase your hunger and trigger cravings for the less helpful foods. Acknowledging that insufficient sleep can exacerbate these cravings as a physiological response, rather than a personal failing, can foster self-compassion. Why is this beneficial? Instead of trying to offset binge eating episodes by restricting your food later, it encourages a shift towards self-care rather than sabotage. A focus on improving sleep won’t just help with eating challenges; It will also bring about significant health benefits across the board.

MEAL TIMINGS

What and when you eat can impact your sleep; insufficient daytime eating followed by overeating in the evening, especially close to bedtime, can disrupt your sleep. Malnourishment can elevate your stress levels and adversely affect sleep. Ensuring you eat enough and stabilising your blood glucose with sufficient protein, fibre, natural fats and slow-releasing carbohydrates can make a difference. Consider the balance of your meals rather than striving for perfection (which doesn’t exist – by the way). Of course, a good night’s sleep will make it easier to eat in a balanced way the next day.

PSYCHOLOGICAL IMPACT

Poor sleep quality also has psychological ramifications, affecting the higher brain functions responsible for self-control, decision-making, and rational thinking. Adequate sleep is necessary to restore these cognitive processes, allowing for more constructive decision-making. Conversely, chronic stress driven by negative thoughts about food, dieting or your body is also likely to disrupt your slumber. This can keep you stuck in a perpetual cycle of negative thinking, poor sleep and unwanted eating behaviours.

Furthermore a reminder that alcohol consumption, which you may turn to in times of stress, can disrupt your REM sleep, impacting overall sleep quality. It’s also worth reflecting on your individual sensitivity to caffeine, which varies from person to person, and may be playing a part in night time wakefulness.

Six Tips for a Good Night’s Sleep:

Focus on one small adjustment at a time and remember that consistency is key!

1. Experiment with Eating Earlier: Consider experimenting with eating earlier a few days a week. This is about understanding your body and finding what works best for you. If needed, have a nutritious snack before bedtime to avoid going to bed hungry.

2. Eat Enough: Ensure you are getting enough food throughout the day to help stabilise your blood glucose and to help prevent disturbed sleep.

3. Embrace Outdoor Time and Daily Movement: Spend time outdoors when you can and take some gentle exercise every day. A brisk walk ticks both boxes.

4. Set Up a Sleep-Friendly Environment: Dim the lights and limit electronic device use before bedtime. This will reduce your exposure to sleep-blocking blue light and minimise nighttime stimulation. Ensure your bedroom is dark and kept at a comfortable temperature for optimal sleep conditions.

5. Keep to a Consistent Sleep Routine: Avoid napping during the day and go to bed at the same time every night. This can positively impact your body's ability to reset your circadian rhythm, promoting better sleep.

6. Minimise Alcohol and Caffeine Intake: Avoid using alcohol to help you sleep. Alcohol is a stimulant and can mess with your sleep. Similarly, limit caffeine consumption and avoid drinking it later in the day.

As you work on your eating challenges, remember that fixing your relationship with food involves a multifaceted approach. By addressing the physical, emotional and psychological aspects, you can gradually build a lifestyle that supports you on this journey.

 Do you long for a happy relationship with food, but are feeling lost on where to begin? Grab my FREE guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food, to kickstart your journey today

This invaluable resource will help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control

Unmasking Your Binge Triggers

Have you ever thought about the emotions, experiences, and life situations that trigger your emotional eating? From boredom to stress, sadness to loneliness, or the ever-lingering anxiety, these triggers can lead us to seek comfort from food. A gruelling day at work often leaves us craving a reward for making it through, and that's where emotional eating can come in.

For many, food has become a coping mechanism, a temporary relief from life's challenges. However, it's a fleeting escape that rarely brings lasting comfort. More often than not, the aftermath leads to shame, guilt, and self-loathing - far from the reward you were seeking.

Think about it – when faced with a hard day, a packet of biscuits becomes the automatic response. But what if, beneath the surface, what you truly need is a way to de-stress, find stimulation, or simply get some rest?

This survival mechanism often turns into an ingrained habit, one that's developed from early childhood – were you ever given a treat to sooth you as a child? With the prevalence of dieting behaviours you are likely to have become disconnected from your body, making it all the more harder to know if you are eating for hunger or something quite different.

When working with clients, one of my goals is to guide them towards more helpful ways of feeling better by focusing on self-care and non-food-related rewards. Often, they do not feel worthy of doing positive things for themselves – is this the same for you?

It can be an empowering exercise to reassess your behaviours in a non-judgemental way – and helpful to make a note of them. Ask yourself – is this truly serving me? Is it time to explore what does?

Next week I'll delve into the steps you can take once you have identified your triggers

Do you long to have a happy relationship with food, but don’t know where to start? Download my FREE guide Breaking the Cycle - Your First Steps to Healing Your Relationship with FoodFood, to begin your journey

This invaluable resource will help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control

How to protect yourself from other people’s body, dieting + weight-loss talk

If you follow my blogs and social media channels you might have started to question diet culture and understand more about the non-diet approach. Perhaps though, other people’s chatter has the potential to give rise to panic about your weight, feeling body shame or even envy if someone you know has lost weight.

The problem is that even if you have begun to have doubts about the effectiveness of dieting, there are plenty of other people still trapped within the dieting mindset and see this as their only option.

No matter where you are or who you’re with, it’s likely that someone will discuss their own body dissatisfaction, talk about their latest diet or weight loss and perhaps remark on your weight.

It might be that your mum has been commenting on your body or weight all your life. It is likely she will think this is normal, that she is being helpful and that this comes from a place of love. It’s also quite plausible that your mum had the same experience with her mum too.

WHY OUR REACTIONS CAN CAUSE THE MOST HARM

For many of the women I work with, their friends, family and even work colleagues can make triggering comments that can easily derail them if they don’t put certain measures in place.

It’s important to acknowledge that if your mum or friends have not done the work of dismantling diet culture in their life, they will continue to share their thoughts and beliefs with you -and think that its ok. So be prepared to expect it.  But know that the next time you will be prepared.

To do this, it’s helpful to understand that your thoughts moderate your emotions. This in turn will affect how you react to the situation.

So let’s take Sally for example. Every time she visits, her mum tells her that she’s on a ‘great new diet’ and isn’t it time that she tried this too as she hasn’t lost any weight. ‘Think how you will look after’ she tells her.

Sally is triggered by this conversation; she has been working hard on eating in a more balanced way and focusing on breaking her binge-restrict cycle. However, these remarks provide a cue for a cascade of automatic thoughts, ‘She’s right you know, I should be losing weight, I’ve failed at every diet so far, this isn’t working, what the hell is wrong with me? And the thoughts go on……

The automatic thoughts trigger a stress response and a range of emotions including confusion, despair, and shame. When Sally gets home she decides to skip her next meal and later in the day ends up bingeing.

SO WHAT CAN BE DONE WHEN THIS HAPPENS TO YOU?

1. Firstly, give yourself compassion. This is key. The way you think is not your fault and has likely come from years of influence from your primary caregivers, your environment, your peers and mass media messages.

2. Offer the offenders compassion. They do not understand. They will need to go on their own journey in order to acknowledge the unintentional harm they may be causing.

3. Decide how you will think about a specific person’s comments in advance. Write down a prepared thought and keep repeating it to yourself.

(For Sally this thought may be something like; ‘My mum’s only solution is to diet, as she is a victim of diet culture’)

4. Put boundaries in place:

You could decide to walk away from the conversation. Find a reason to remove yourself such as going to the loo, or taking a stroll outside.

My clients find that simply replying to any comments with ‘Thank you’ and then changing the subject can be extremely effective and empowering.

Alternatively you may want to tell the person politely, firmly and clearly that discussions about your body or weight are a strictly no-go area. (If you are a people pleaser – please note that you have EVERY right to do so)

You might want to take it one step further by stating that you are not willing to engage in this conversation – how you look after your body is your choice and your choice only.

5. Thought work

This is something that will take time and you may need support from a coach who is qualified in this area. (I spend a minimum of 12 weeks working on mindset among other things with my clients). This involves becoming aware of your automatic thoughts without judgement and reprogramming your mind’s reactions to triggers.

Sally’s example illustrates how we create the reality through the thoughts we think which influence the emotions we feel. However, we can control not only our emotional reaction but also the aftermath of situations by changing what we think and believe.

Until next time

Marcelle x

P.S. Are you longing to find food and body freedom?

Would you love to make peace with your body and build a happy relationship with food?

Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. In the group my aim is to help you cut through the confusion and anxiety you feel around food and eating along with sharing motivation and steps you can take to get off the diet rollercoaster for good. And what’s more it’s free to join!

If you would love to leave your years of dieting behind you and create positive change in your life then come and join us now!

JOIN THE COMMUNITY

Ready to break free from unhelpful coping behaviours?

Habits are formed through repetition. When you repeatedly turn to an unhelpful habit to manage your emotions, it becomes deeply ingrained and challenging to break free from. As humans, we tend to resist change and prefer to stick with what's familiar because change is uncomfortable for us. However, we often become motivated to create change, when staying the same starts to become more distressing than the discomfort of making the change.

As it's Mental Health Awareness Week, I’m discussing how we form destructive behaviour patterns and steps we can take to start to dismantle them.

When coping with emotional pain such as grief, loneliness, anxiety or overwhelm, we look for something to sooth our pain. Food is often used as a comfort and this is a normal human behaviour. However, when food becomes your sole reliance for coping (or if you are restricting it for a sense of control), it poses a problem.

If you're grappling with your relationship with food, mental health, or both, it's essential to recognise that these coping habits will have developed over time because they served a purpose. In the past, they helped you navigate through emotional experiences. Back then, these behaviours were all you had to cope with those challenges.

We tend to repeat behaviours that have proven effective in the past, and over time, these patterns become automatic and embedded. However, somewhere along the way, these patterns may have become painful or challenging for you. It's critical to first understand their origin and, with a self-compassionate approach, accept them for what they were. It’s important to remember, that using food to sooth doesn't make you a bad person, a failure, or any of the self-critical labels you might apply to yourself. Once you've gained that understanding, you can begin to unravel what's keeping this pattern or habit in place.

It's possible that turning to (or restricting) food feels like the only way you know how to deal with your emotions. Maybe you haven't discovered any other strategies for coping with them yet.

Furthermore, these habits often provide immediate relief from distressing emotions an escape from reality and provide temporary solace. Have you thought about what might be more helpful for you?

Here are some useful steps:

1. Identify the habit: Notice the specific behaviour with curiosity (rather than judgment) What triggers it? what would you routinely do and when does it typically occur?

2. Notice when it is happening in the moment – awareness is key. Again, without judgement, notice your automatic response to the trigger and kindly give yourself a moment to pause and take some deep breaths.

3. Observe bodily sensations, feelings and thoughts- Accept that you are having an emotional experience and notice any physical signs such as your heart beating faster, sweating. Continue to take deep breaths.

4. Proceed with an alternative more helpful next step. This is different for everyone – it might be a body scan, guided relaxation, Epsom salt bath, listening to your favourite music or taking a walk.

5. Keep practicing – avoid fretting if you don’t catch yourself every time. Creating a new automatic habit takes practice and repetition.

Doing things to help lift your mood including balanced eating, making time for sleep and movement can all help you with emotional resilience. Take a look at my Mood breakthrough guide to help you take some first steps towards this.

You can download this HERE.

The link between disordered eating & digestive distress

If you experience digestive complaints, how does this affect what and how you eat? Perhaps it preoccupies your mind whilst you try to understand what can alleviate the symptoms?

If you also struggle with eating challenges, perhaps you have not considered the role this may be playing in your gut symptoms including bloating, acid reflux and abnormal bowel movements.

WHAT’S THE CONNECTION?

Forty-four percent of people with IBS type symptoms are disordered eaters and 98% of people with eating disorders have co-occurring gut disorders. It is no consequence.

Digestive symptoms correlate with psychological distress; due to eating behaviours that disrupt digestion, changes in the physiology of the gut and an imbalance in the microbiome (the eco system of our gut).

Food restriction leads to delayed gastric emptying and a feeling of premature fullness along with nausea and bloating. The villi (the small finger like projections lining the gut that allow absorption of nutrients), become flattened.

Low food intake or purging often leads to constipation. Unsurprisingly, purging also results in a weakened oesophageal sphincter and GERD (Gastroesophageal reflux disease). Acid reflux and symptoms of IBS are often experienced by binge eaters.

A VISCIOUS CYCLE…

This often leads to a vicious cycle, gut discomfort and pain resulting in further food restriction in order to manage symptoms. Digestive complaints may also lead to the desire to eat ‘perfectly’ even when the diet does not relieve symptoms.

This causes rigidity and fear when eating certain foods. Disruption of digestive processes also impacts appetite cues, so it can become challenging to feel hunger and/ or satiety. Commonly, strict adherence to diets can also lead to binge eating.

If you have eating challenges and are experiencing distressing digestive symptoms, it doesn’t have to be this way.

Book in a complimentary call HERE to see how I can help

You can also come and join me in The Food Freedom Collective community – a free group to support you on journey to find freedom around food and your body

If any of these resonate then this community is for you :

💠You are on and off diets all the time

💠You find yourself binge eating

💠You are an ‘emotional eater’

💠You restrict food in order to lose weight

💠 You can’t stop thinking about your weight, appearance or food

💠 You feel overwhelmed and confused no longer knowing what you ‘should’ eat

With weekly live videos and daily support

Overcoming binge eating, low self-esteem and body loathing - Jody’s story

Jody came to me for help to rebuild her relationship with food, having particularly struggled during the lockdown with binge eating and low self-esteem. Coming out of the pandemic, she was extremely self-conscious, avoiding social events and exercise because of the shame she felt about her body. Jody was a self-confessed people pleaser never wanting to be ‘a nuisance or ‘make a fuss’. This was impacting all aspects of her life and she desperately wanted to create change but didn’t know where to start as she explained below.

“I have had periods of binge eating on and off for the last 10 years but during and following the Covid pandemic I hit my lowest point ever. I had tried regular therapy over the years and that had helped in some respects, but really needed something more. I was so pleased to find Marcelle but right after signing up and before getting started I did feel a bit hesitant as this felt like my last chance to “fix” myself.”

We worked on bringing regularity to Jody’s meals, enjoyment of food and mindful eating in addition to a great deal of work on body image and particularly building self esteem and assertion. Jody soon realised that she has the right to be heard, seen and understood which was especially impactful. Part way through the programme, she realised she was no longer binge eating and began to push herself out of her comfort zone when it came to physical activity and going out socially. This is what she had to say:

“Marcelle has been so lovely to work with -always so understanding and non-judgmental. It was such a relief to hear that I’m not the only person struggling with the things I struggle with, and to have learned so many techniques to help improve things.  I have never been a confident person and Marcelle has helped me to be more accepting of myself, and that’s been the starting point for making positive change. Marcelle is so supportive and understanding and has really made a difference to my life. I will be forever grateful for her help and guidance.”

When it comes to emotional eating and bingeing, there is always far more to it than the food you eat. Each and every client I work with is unique but share many of the same challenges. If this is something you are struggling with, please know there is hope -it is possible to overcome your difficulties and reclaim your life

AND WHERE CAN YOU START? 

If perpetual dieting has left you in a muddle about food and eating, and you feel overwhelmed anxious and confused about what, how much and when to eat then have a read of my free resource ‘What the Diet Industry Doesn’t Want You to Know

Body image and dieting – why changing your mindset is more effective than changing your body

If you are unhappy with your appearance, weight or body shape the likelihood is that you’ve spent years trying to work out how to change it.

Perhaps you have been jumping from diet to diet, over exercising or have even considered surgery.

Every year millions of women diet in order to change their body. In fact at least 50% of adult women are on some kind of weight loss regime at any given time, in order to help themselves feel better about it.

For many people I work with, this has literally hijacked their life – 24 /7 thoughts about food, their weight or shape– so there’s no room for anything else.

Is this the same for you?

If this is impacting your life, I wonder if you would consider the possibility that changing the way you think about your body is the solution as opposed to the relentless focus on physically shrinking it?

Yo-yo dieting – where weight is lost and regained in a never-ending cycle, has a significant negative impact on body image. A study was conducted with 88 larger bodied women who lost an average of 23 kilos following a weight loss diet. Their body image initially improved. However, when they had regained only an average of 2 kilos a few months later, their body image deteriorated significantly. And we know that weight regain is expected in up to 95% of participants following any weight loss diet.

Yo-yo dieting of course impacts health in many ways – check out my past blog – The hidden costs of yo-yo dieting for more info on this.

If you are a compulsive dieter, it’s first important to reflect on what your motivation is for dieting. Is it for physical health and wellbeing? Or to appear more ‘attractive’ – a fat phobic fear that you will be judged for not achieving the thin body ideal. Perhaps you don’t feel like you fit in or are worthy of love and respect?

Of course, looking after your body is important for your physical and mental health but it is extremely difficult to do so consistently if you despise it.

It is a myth that losing weight is the only way to feel good about your body. By learning to respect it you will be far more likely to look after it in a sustainable way.

This is why when clients who have been dieting for years, want to improve their health, we need to move the focus away from weight loss.

Yes- this can feel scary at first.

But with the right support it is possible to move forward.

Once you begin to see and feel the true benefits – your motivation and confidence will grow. This is when I see many clients loosing excess weight as a side effect of the changes they make – it is no longer their focus but becomes possible as they begin to think differently about their body and themselves.

I’d love to guide you on that journey

If you are struggling with disordered eating and your body image, you are constantly on and off diets, or find yourself craving sugar, emotional eating or bingeing, please reach out for support.

Book in a complimentary call to see how I can help you begin your journey to food freedom and transform your life 

Body or head hunger?

Understanding you hunger is a key component to overcoming emotional eating. It’s essential work for my clients -often something they have never really thought about.

WHAT’S THE DIFFERENCE?

Physical, bodily hunger can be identified when you feel the sensation in your body – often your stomach. Perhaps it’s a hollow feeling, or light headedness. Your stomach sends this message to your brain and you will feel it whether or not you see or smell food.

Head hunger however, is affected by external cues. For example, you may walk past a bakery. You can see and smell freshly baked pastries and then think – I’ve really got to buy some of that. There are no physical symptoms – it may be the pure fact that you’ve seen it and it looks good. It may habitual (ie you pass the same bakery every day and it has become your default behaviour to stop off and buy the pastry on your way home. Or you may be feeling sad, stressed, anxious, fed up or angry and think – that is exactly what I need to make me feel better.

If what you are experiencing is in fact head hunger– this isn’t a sign of weakness or something to fear. It is very often a signal that we have an unmet need. Learning to understand these signals with self-compassion is a key part of the process of creating positive change.

And what if you feel true bodily hunger all the time?

If your hunger is real and you experience it all the time, this is also something to embrace. It is your body’s way of telling you it needs nourishment.

Many of the women I work with have experienced intense hunger after they finish their meal. Often this is purely because they have not been allowing themselves to eat enough, following a self-imposed rule of how much they 'should' be eating.

Many of my clients express disbelief when they realise what a difference it makes to eat three balanced meals a day and give themself permission to have more if required. Following this they no longer needed to snack or binge in the evenings and are able to enjoy their eating experience.

What if you just don’t know?

We are all born to innately respond to hunger, fullness and satiety. Think of how babies and toddlers eat when they are hungry and push food away spit it out or throw it on the floor when they are not. They instinctively know. Sadly, over time this skill becomes eroded by the influence of our environment, mass media and diet culture -Have you ever been on a diet that focuses on your hunger and satiety?!

The good news is that this skill can be relearned. It takes work and focus to start listening to your body to then be able to trust and respond to it. But it can be achieved. I have seen my clients change the way they think about food and eating, liberate their mind and make incredible life transformations.

FREE DAILY SUPPORT 

If you are you struggling with your eating and your relationship with food + your body, head over to The Food Freedom Collective free group, for daily support and weekly live videos to tackle your challenges

If any of these resonate then this community is for you :

💠You are on and off diets all the time

💠You find yourself binge eating

💠You are an ‘emotional eater’

💠You restrict food in order to lose weight

💠 You can’t stop thinking about your weight, appearance or food

💠 You feel overwhelmed and confused no longer knowing what you ‘should’ eat

Simple, seasonal mouth-watering recipe + more in my top picks for May

I’m regularly asked for recipe recommendations along with nutrition related books, programmes, new research and podcasts etc, so I share some of the things I think you’ll find helpful every month- here are my top picks for May!

A must-listen, podcast….

“To eat in the modern world is often to eat in a state of profound sensory disconnect”

This fascinating podcast covers all the ways we have, lost our sensory connection with food over time and discusses how we can re-establish it. Eating at our desks and on the go, purchasing food online and pre prepped pre-packaged and processed foods all contribute to this.

There is a reference to yo-yo dieting – and how being more engaged with our own senses can help us to become more balanced mindful eaters.

seasonal recipe to make your mouth water…..

Spinach & Halloumi Salad with Blueberries

The saltiness of the cheese goes perfectly with the tannins in the spinach and the sweetness of the berries.

Serves 2

• 250g Halloumi cheese

• 100g Fresh blueberries

• 1 cup fresh spinach

• 1 tbsp olive oil

For the dressing

• 1 tbsp extra virgin olive oil

• ½ tsp lime juice

• 1 tbsp balsamic vinegar

• Freshly ground black pepper and a pinch of sea salt to serve (optional)

METHOD

• Cut the halloumi into slices or cubes.

• Heat the olive oil in either a frying pan or a griddle.

• Gently fry the halloumi until golden on each side.

• Remove from the heat.

• Mix the salad dressing ingredients.

• Place the spinach in a bowl and dress.

• Put the Halloumi cheese pieces on top of the spinach and sprinkle over the blueberries.

• Season to taste and eat immediately

What you need to know about binge eating……

Binge Eating Disorder is the most common eating disorder but widely misunderstood. In my article for in Happiful Magazine, I’ve highlighted the common misconceptions and some critical considerations to help you move forward

If you struggle with binge eating, have been desperate to shrink your body size and have tried diet, after diet, after diet, you are not alone. But how would you feel if I told you that the action  might actually be causing you to gain weight?

I’ve broken down the most common myths and misconceptions in an easy to digest download, bringing some clarity to the murky messaging that we are subjected to on a daily basis.

Overeat or binge towards the end of the day? [video enclosed]

Do you find yourself skipping meals or eating little earlier in the day only to find yourself bingeing or overeating in the afternoon or evening? This comes up all the time with my clients so when a member of The Food Freedom Collective asked me what she could do about it, I decided to do a short live video in the group.

I have shared the video for you below 

Please do come and join us in FOOD FREEDOM COLLECTIVE, for free HERE 

It’s a Facebook community supporting women to break free from binge eating, emotional eating and yo-yo dieting and I do live videos in the group every week.

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.

Trapped in the diet cycle? Why 'all or nothing' thinking keeps you stuck

I help many women who are desperate to break free from dieting, having spent years or decades trapped in the cycle – exhausted by the headspace it consumes and misery it brings. They feel overwhelmed and confused not knowing how to eat without being on a diet and worry about what will become of their weight.

Many of my clients are overly restrictive with many fears and rules around food. Some find themselves binge eating or feeling out of control around foods. Others may be compelled to exercise excessively.

'ALL OR NOTHING' THINKING LIES AT THE HEART.....

All or nothing thinking lies at the heart of all of these distressing challenges and the inner dialogue is often 24/7.

This dichotomous thinking leads to attempts at restricting foods perceived as bad for their health or their weight. For most people this is unsustainable and often results in binging or emotionally eating the very same ‘forbidden’ foods.

The cycle goes like this; Eat the perceived ‘bad’ food, and automatic thoughts that follow are I’ve eaten really badly, I’m a bad person, I’m greedy, I have no willpower, I’ve blown it again. I need to start again tomorrow/ next week/ on Monday and so on.

Anxiety is often coupled with these thoughts. This may lead to skipping meals or severely restricting caloric intake. It may lead to a bout of punishing exercise to make up for ‘falling off the wagon’.

WHERE TO START...

If this is something you recognise with the way you approach your food, try removing the moralistic value from the foods. Yes, some foods are more helpful for our health than others but it is ok to have all types of foods some of the time.

Instead, focus instead on quality, nourishing foods you can add in to your diet. These will help you to feel better, lift your mood and stop punishing yourself.

When working with my clients we often work on visualising this work as a journey. I ask my clients to picture themselves on a cycle ride. Yes, they will hit bumps in the road. They may come off the bike every now and then – and that is normal and expected but that doesn’t take them back to the beginning of their journey. They just need to dust themselves off, get back on the bike and continue on.

If this s something you struggle with don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach  so they can reclaim their life.

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.

Bingeing + emotional eating; why key nutrients play a role

Many of my clients battle with emotional eating and bingeing - unbeknownst to them, common nutrient deficiencies may well be part of the picture. A recent study has confirmed what I regularly see in clinic; It is extremely common for women of all ages in the UK to have insufficient (if not deficient) levels of a number of key nutrients.

We must consume the relevant raw materials in order to produce the brain chemicals that play a significant role in appetite and hunger. Deficiencies in magnesium, selenium, zinc and vitamin D may be contributing to the picture and can be remedied with a well-balanced diet.

Furthermore, we require protein from our diet to obtain essential amino acids which are the building blocks of brain chemicals such as serotonin (the feel-good neurotransmitter) and dopamine which lies at the heart of our brain’s reward centre. Vegetarians and particularly vegans may be lacking in specific amino acids which are created when protein from our diet is broken down, digested and absorbed.

The good news…

The good news is that this can be addressed this by correcting any deficiencies and blood sugar levels to help with sugar cravings. But we cannot only focus on the ‘what’ you’re eating, eating psychology, appetite and mindset work play an important role. I have had the pleasure of working with hundreds of women using my integrated approach with transformative results.

If you are struggling with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach to transition to a balanced approach to eating and live life to the fullest!

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.

Lara's story; journey to food freedom + life transformation

I had the pleasure of working with Lara who had been battling with an unhealthy relationship with food and her body for many years of her life.  

Lara kindly offered to share her journey and some of the work we did together that especially helped her to overcome her challenges. Lara said that the experience was life - changing and she is now free to pursue her dreams and live life to the full. 

I'm delighted to share that having worked together over two years ago, Lara has sustained her progress and balanced approach to food and her body. She was able to overcome the stress of the pandemic by using the tools and skills she had learned , rather than falling back on her eating behaviours as a coping mechanism. Lara was keen to talk about overcoming her struggles in order to give others hope that they too can transform their life. 

If you are struggling with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach to be free of chronic dieting and restriction, emotional eating or bingeing and live life to the fullest!

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.

The nutrients that may play a role in compulsive eating

If you are someone that battles with bingeing or emotional eating, you may be surprised to learn that key vitamins, minerals and macro nutrients lacking in your diet may be contributing to your eating behaviour.

A recent study has confirmed that it is common for women of all ages in the UK to have insufficient (if not deficient) levels of a number of key nutrients and I find this with many of my clients too.

THE NUTRIENTS THAT PLAY A ROLE

We must consume the relevant raw materials in order to produce the brain chemicals that play a significant role in appetite and hunger. Deficiencies in magnesium, selenium, zinc and vitamin D may be contributing to the picture and can be remedied with a well-balanced diet.

Furthermore, we require protein from our diet to obtain essential amino acids which are the building blocks of brain chemicals such as serotonin (the feel good neuro transmitter) and dopamine which lies at the heart of our brain’s reward centre and allows us to experience pleasure. Vegetarians and particularly vegans may be lacking in specific amino acids which are created when protein from our diet is broken down, digested and absorbed.

THE GOOD NEWS IS……

Nutritional therapy can address this by correcting any deficiencies and blood sugar levels to help with sugar cravings. But we cannot only focus on the ‘what’ you’re eating, eating psychology and mindset work play an important role. I have had the pleasure of working with hundreds of women using my integrated approach with transformative results.

If you are struggling with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach to transition to a balanced approach to eating and live life to the fullest! 

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I am live in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.

Why eating ‘addictive’ foods, doesn’t make you a junk food addict

Ever stopped at one Pringle?

Find it hard to eat only half a KitKat?

Perhaps the temptation of a whole Dairy Milk is just too strong?!

Like many processed foods, many crisps, chocolate bars and biscuits contain a combination of carbohydrates, the unhelpful fats, sugar and often salt that affect our brain-reward circuitry. They overpower our appetite signals that tell us when we’re full. These foods have been coined hyper-palatable foods, by researchers studying their powerful effects.

Most processed foods commonly consumed in Europe and the US, meet the hyper-palatable food criteria. This was defined and accepted in 2019 by researcher’s who came up with specific quantities and proportions within processed foods that have the ability to affect our brain chemistry in this way.

WELL DESIGNED FORMULAS TO INCREASE THE AMOUNT WE EAT

Professor Fazzino and his team conducted a study that found that food companies have well designed formulas for foods to increase the amount we eat. The scientists believe they can activate our brain neuro-circuits in a similar way to cocaine. The researchers also discovered that these foods may have the ability to overcome our satiety and fullness signals that tell us when to stop eating.

The same study found that 49% of foods labelled low or reduced sugar, fat or salt also met the criteria. Understandably it feels almost impossible for most to navigate the food isles and avoid these brain-hacking food products.

Most people I work with to overcome compulsive and emotional eating feel guilty and blame themselves, they feel society blames them for having no will power, failing at diets and not being ‘good’ enough. However, the battle is so much more complex than having will power. The addictive nature of these foods is one of the many components making it so hard.

If this is something you struggle with, it’s important to acknowledge firstly that you are not alone but also that just because you find these foods addictive (as they have been designed to be), it doesn’t mean that you are a sugar or junk food addict. It is possible to learn how to eat these foods as part of a balanced diet without feeling out of control around them.

Sometimes addressing this alone is too great a challenge to undertake -especially if you have years of chronic dieting, bingeing or emotional eating behind you. 

I work with people just like you, who need a new approach so they are able to live life to the fullest. Book in a complimentary call HERE to find out how I can help

Please also come and join us in FOOD FREEDOM COLLECTIVE, Facebook community- supporting women to ditch dieting, beat binge eating and make peace with their food and their body. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and support – it’s free to join!

The startling truth about artificial sweeteners

This week I wanted to share news of a recent study carried out on the affects of artificial sweeteners and my thoughts around foods containing these products.

Many women I work with have switched to artificial sweeteners in the pursuit of managing their weight before coming for help. Diet Coke and many supposed ‘health’ products are often on the menu. Unbeknownst to them, these very foods and drinks are likely to have been contributing to their challenges.

It’s a common misconception that swapping to artificial sweeteners is the answer to removing sugar from your diet and though too much sugar is unhelpful, the likes of sucralose (in products such as Splenda and Canderel) and aspartame (a key ingredient found in Diet Coke) have been found to have an impact on blood glucose levels and the balance of bacteria in our gut.

Sucralose - impact on food cravings and appetite 

A recently published study - one of the largest to date, has examined how the brain responds to sucralose, and has come to some startling conclusions. Sucralose was found to increase activity in regions of the brain responsible for food cravings and appetite in both women and those who were considered clinically overweight. They also discovered an overall decrease in the body’s satiety hormones that help us to feel full.   – Not quite so helpful for those wanting to take control of bingeing, emotional eating and snacking, after all!

So, what’s the answer when it comes to sugar?

I help my clients to have a more balanced approach to sugar rather than trying to eliminate it completely from the diet. Outright restriction is likely to lead to cravings and a compulsion to eat sugary foods in larger quantities. Similarly, I support them with moving away from products such as Diet Coke (which are often used in an attempt to suppress appetite or cravings) and help them to bring in a rich diversity of foods that will support their physiology instead.

If this is something you struggle with, then my Un-diet your Mind  21 day course will help you to transition from  food anxiety, restriction and endless dieting to a more a balanced approach to food. I will be with you every step of the way, so you feel supported and motivated to begin the process of long-lasting change. The course is starting on Monday 1st November

Check out all the details + enrol using the button below

'Diet-free your life' - FREE on-line workshop

Free on-line workshop for women struggling with yo-yo dieting, binge + emotional eating.

Discover the key mistakes most women make when it comes to their challenges around food, the 3 little-known reasons why dieting may not be working for you and I’ll show you what I teach my clients to successfully do instead.

When:

Choose from one of the following 45 minute sessions:

7.30pm Tuesday 19th October

1pm Thursday 21st October

7.30pm Wednesday 27th October

⭐️I would love you to join live but if you can’t make it be sure to register HERE to receive the recording ⭐️

About your coach…..

I’m Marcelle -BANT Registered Nutritionist + Health Coach with specialist training in eating disorders and eating distress ( Master Practitioner qualified - National Centre for Eating Disorders)

I specialise in helping women beat binge eating, emotional eating and yo- yo dieting for good so they can make peace with their body and heal their relationship with food so they are able to live life to the fullest.

I’m looking forward to joining you 💜

If you can’t make it live be sure to still register to receive the recording. Register by clicking the button below

Struggling with sugar cravings?

Does this resonate with you?

-You crave certain foods when you’re not hungry

-You worry about cutting down on certain foods.

-You feel sluggish or fatigued (especially from compulsive eating).

-You need more and more of the foods you crave to experience any pleasure or reduce negative emotions.

Reducing your sugar intake can help you to feel more energised, satiated and balanced. But I know from experience that it can be a challenge and particularly for many women that I work with who struggle with emotional eating, bingeing, and yo-yo dieting.

The white stuff is ubiquitous. It goes without saying that you’ll find it in obvious and some less obvious foods, on every shop corner, wherever you go.

Cutting down on sugar can feel hard – especially if you have spent years using sugary treats to give you an energy boost, as a coping mechanism for stress or as a reward for getting through the day.

HERE ARE MY TOP TIPS TO GET YOU STARTED:

1. Observe how you start the day

Start your day with a bowl of cereal and in many cases, you’re starting with a good portion of sugar! Switch to something containing protein accompanied with fruit or even veggies to help to regulate your blood sugar from the get-go

2. Be conscious (but not obsessive) about food labels

It’s helpful to be aware that “sugar free” or “no added sugar” often doesn’t mean it has no sugar- sometimes the sugar is disguised as something else. Here are just a few alternative sugar names:  sucrose, fructose, glucose, dextrose, galactose, lactose, maltose, invert sugar, raw sugar, corn syrup, high-fructose corn syrup, isoglucose, brown rice syrup, barley malt and malodextrin.

It’s important to not get too hung up on these but maybe helpful to decipher why for example a certain food you consume regularly isn’t making you feel that great or leads to cravings later in the day.

3.  Be mindful of juices and smoothies!

Fruit juices contain a fair amount of natural sugar but without the fibre (that the whole fruit contains) to slow its progress into your bloodstream. Fruit laden smoothies do just the same.  If you enjoy smoothies, go for combinations of leafy greens, avocado, mixed seeds and a limited amount of fruit (mixed berries are helpful for blood sugar balancing)

4. Say no to artificial sweeteners

Artificial sweeteners are man-made products that are no more helpful to us than real sugar. They can upset your digestive system and some – notably aspartame and acesulfame-K – have been linked to other health conditions.

What you may not know is that artificial sweeteners – and many other ‘natural sweeteners’ that find their way into ‘health foods’ –behave in the body the same way as actual sugar by raising your blood glucose levels. I would personally go for the real stuff given the choice!

5. Don’t make sugar a forbidden food

This one may confuse you and yes you read that right! When we demonise and deprive ourselves completely of certain foods – the power of said foods is increased. You are less likely to have bingeing episodes, when giving yourself unconditional permission to eat foods containing sugar and far more likely to eat in a balanced way.

Are you ready for a new approach to eating and leave dieting behind for good? 

Un-diet your Mind is my new 21-day coaching course where you will unlearn your old food patterns & make new confident choices. I will be with you every step of the way, so you feel supported and motivated to begin the process of long lasting change. Its starting on Monday 1st November

Join my VIP wait list to be the first to be notified when the course goes live and have the chance to enrol at the discounted price!

The course is just £89 and only £69 to the first 15 people who enrol
The first 15 people who join the course will receive the special discount