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Why cheatdays turn into cheatweeks

Dear readers,

‘12.000 calories cheatday’, ‘ 15.000 cheatday ‘, ‘I ate a dozen donuts from Dunkin’ or ‘I ate everything I craved for a day’. For people who do this as a job on YouTube, well okey they make their bucks with this. If it’s a healthy relationship with food….Well it depends how they deal with it the days after and before the cheat-days. How much calories do they eat to compensate this and how much exercise do they do to compensate it. And maybe most important; do they enjoy what they do and can they keep it up or are they crumbling behind the scenes. Eating until your stomach feels painful is not the way to go in my opinion. Keeping track of your calories the days after, because you want them to be as low as possible to stay the same weight is not the way to go in my opinion.

Eating EVERYTHING you want for a day in high quantities is not the way to go in my opinion. Why? Because you are going too extremes and we do not live in a time that extremes are necessary. We don’t live with a shortage of food (at least I am guessing the persons who reads this, if not, my apologies). We don’t need to eat everything we got and as much as possible, because you do not know when your next meal will be.

Often the titles I have written here above and the behavior that comes with are from RESTRICTION. Nobody want’s to hear ‘no you can’t have that’ and it’s even more difficult if it comes from yourself. At some point you will maybe say ‘I just can have a bite’ or ‘ I have been good for the whole week, so Friday is my cheatday’.

There are some people who can handle cheatdays and have a cheatmeal or the same amount of calories they normally have over the day, but choose not so healthy products. But a lot of people have black or white thoughts, making them go crazy when the product that they want so bad is finally there to eat.

After thousands of calories and not having any structure anymore in your eating (happens often). A lot of people deal with an after-blow for 2 days or so after. So maybe it’s not a week, but it definitely  makes an impact

So why do you get a cheatweek or some cheatdays?

  • Restriction. Not eating when you want, how you want and how much you want.
  • Black and white thoughts. An apple is healthy, but eating a donut that taste like apples is a ‘shitty choice’, but my taste buds still want it (you feel torn in two thoughts).

How can you fix it?

  • By eating what you want, how much you want and how you want it.
  • Skip the black and white thoughts. It’s hard, but using less/no restriction can help that process. Food is not only fuel, it also has a mental aspect and taste aspect. You should try to feed that as well in healthy portions. For example take one donut a day as a snack, because it taste good and it reminds you of your youth. Not 12 on one day.

*One thing these cheatday binges are often not necessary for the body of healthy people. If you are underweight, have a low bodyfat or have an eating disorder these ‘binges’ might be very useful and your body is trying to tell you something. Go to your GP for help.

Hope this helps,

Queeny

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How to handle fearfoods?

Hello readers,

Let’s start out with one thing. Everyone in the ED community has one or more fearfoods. I WILL NOT name a certain food here as a fearfood, because I know people will somehow connect dots and think that food would be bad and somehow will be going to avoid that. So how can you work towards eating a fearfood?

Identify the feelings

I think a lot of foods get the name ‘fearfood’, because it causes a certain reaction. So I am going to take you in this process.

Food item > emotions > reaction 

The food item could be anything. The emotion that comes afterwards could be fear, anxiety, disappointed, disgust or more. The reaction could be; purging, way to much exercise, crying, binge eating etc.

Recognize yourself? Good, then you have some insight in the situation. So try to write down your emotions when you eat a food item. Try it in the same sequence as above. I ate product x > this gave me anxiety > after that I started a compulsive workout.

It may gives some insight in your behavior. I mean your dad, sis or best friend are not having this sequence so why should you?

Turn that list around

I somehow guess you have a list in your head, or in your room, or on your phone with foods that are an absolute no no. Well guess what! We are going to make that a yes yes. If you can put all the time in making a list with foods you cannot eat, well let’s use it for more activities. Like trying the foods :p.

If you do not want to be stuck in the shitty situation you brought yourself in, challenge yourself! Be brave and fight your ED. I can tell you now, it won’t be easy everyday, but it will get better. The only way you get rid of an ED is by doing exactly the opposite from your ED thoughts!

So try at least 5 days (preferable 7 days) in a week a product that you find troublesome. So it can look like the following:

I ate product x > this gave me anxiety > after that I started a compulsive workout > I am going to eat this product on Monday at breakfast.

Keep this in mind, because we are taking it to the next subject.

Use the 0-10 scale

This scale is often use by dietitians. ‘How do you feel on a scale of 0-10? Ohhh its a 5? Why not a 6?’ We will be using this a different kind of way. So let’s take the part we made in the last sub-chapter.

I ate product xx > this gave me anxiety> after that I started a compulsive workout > I am going to eat this product on Monday at breakfast > On a scale of 0-10, I will give my anxiety a 8.

Do this a week later and review your anxiety.

I ate product x > this gave me anxiety > after that I started a compulsive workout > I am going to eat this product on Monday at breakfast > On a scale of 0-10, I will give my anxiety a 6.8.

Keep track of your progress! It’s easy to get lost in the thought there is no progression, but if you have it on paper, your mind can’t argue with that!

Eat and repeat!

I said it before and will say it again. If you can repeat your bad habits everyday, why can’t you repeat the nurturing habits of giving yourself enough food, love, sleep and less stress? I know you can and so do you. You are going to beat your ED by eating a bite more, having dessert after dinner, eating that fearfood and enjoying what you eat.

Best of luck,

Queeny

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How to survive the lock-down when having an eating disorder?

Hello readers,

When having an eating disorder and depending in which state it is, it can be that you feel a bit disconnected from the whole corona situation. You don’t want to stay inside, but you want to move. Either in the gym or the park. When having binges or bulimia, you are maybe questioning if you financially can handle another binge episode and if it’s the right choice to go to the supermarket this time. Maybe even your pessimistic side of wishing yourself dead just came a little bit too near this time…

Having an eating disorder is already a form of lock-down if you ask me. By restricting yourself from social events and certain foods it’s already a big punishment to give yourself. So how do you cope with that dreadful anxiety you feel at the moment?

Keep prepping your meals / or follow your meal plan

If you have a structured routine of prepping your meal for the days or are following a plan from a dietitian, please stick to this! Remember your goal(s). Why did you choose for recovery? And stay realistic; your body still needs food every single day… period.

Do not go into your room and sneaky workout!

I am afraid a lot you all are already do this…  (-_-) Don’t lie to the people who love you and don’t feed into the anxiety you feel. If you want to move, I highly recommend that you move with somebody and make it a 30-45 min workout inside. Don’t go on for hours and hours!

Seek online help!

Depending in which country you are, you can chat online with fellow strugglers. In the Netherlands we have Proud2bme.nl. An online platform were they have a forum or an online chat (from 19:00-21:00) daily. You are not alone, how cliché it may sound.

Keep busy or sit down and listen.

For bingers or people who have bulimia tendencies, it can be very hard to fight the urges. You often get the advice to keep yourself distracted. In this case you can watch a movie at home, read a book, talk to someone (by phone or face-to-face). But sometimes if you want to fight the ED, you can stop and just listen to the chatter from your brain. Sometimes you just gotta sit down hear the bullsh*t your ED is telling you.

Keep setting goals for recovery 

Even in lock-down, you can always keep setting goals for recovery. Try some peanut butter on bread, eat your favorite candy or try to eat with your family.

Ask help with the pantry

If you want to binge badly, ask someone at home to put a lock on the pantry or ask the person to go with you when you are taking something from it.

I hope this helped! I never really wrote about this in the past, but I believe writing about this is vital. Even when it helps just one person <3

Greetings,

Queeny