As a team of eating disorder dietitians with weight-neutral, intuitive eating values, we want to help you understand the difference between disordered eating and eating disorders. Understanding the difference can support you in creating a better relationship with food and body.

Understanding Disordered Eating

Disordered eating includes a range of irregular or unhelpful eating behaviors that might not warrant a diagnosis of a specific eating disorder. It can encompass a wide spectrum of unhealthy but normalized food-related behaviors.

What do we mean by this? Here are some examples:

1. “Clean Eating” Obsession: Many people aim to eat healthily, but when the focus on eating “clean” becomes an obsession, it falls into the category of disordered eating. This is known as orthorexia, where a person might cut out entire food groups or severely limit their diets to the point that it affects their social lives and overall health.

2. Chronic Dieting or Yo-Yo Dieting: You know that person who is always jumping from one diet or “lifestyle” to another? It might even be you! Regularly going on and off diets, also known as yo-yo dieting, is a common form of disordered eating. This cycle of restriction and overeating can disrupt your metabolism and relationship with food, leading to long-term negative effects on your physical and mental health.

3. Food Rules: Having strict rules about what, when, and how much to eat can also be a sign of disordered eating. Examples include not eating after a certain time of day, only eating foods with a specific calorie count, or avoiding certain ingredients without a medical reason – maybe even because someone on social media told you so.

You might be wondering, “if these are normal behaviors, what’s the issue?” While these behaviors might seem harmless or even healthy on the surface, they can lead to significant physical and emotional distress over time. Disordered eating can disrupt your life, impact your social relationships, and lead to more severe eating disorder if left unaddressed.

Understanding Eating Disorders

As mentioned, disordered eating can progress into an eating disorder, impacting your physical health, mental health, and relationships in negative ways. Eating disorders are more severe and are characterized by persistent eating behaviors that negatively impact the ability to function in important areas of life. They are clinically diagnosed based on specific criteria.

*It’s important to note that eating disorders exist in people of all body sizes, races, and socioeconomic statuses. Your body size is not an indicator of whether or not you have an eating disorder.*

Some common eating disorders include:

1. Anorexia Nervosa: Anorexia involves restricting food intake and may lead to significant weight loss, an intense fear of gaining weight, and a distorted body image. Individuals with anorexia may exercise excessively, count every calorie meticulously, or avoid social situations involving food. 

2. Bulimia Nervosa: Bulimia is characterized by episodes of binge eating followed by compensatory behaviors such as purging or excessive exercise. People with bulimia often feel a loss of control during binges and engage in these behaviors secretly.

3. Binge Eating Disorder: This disorder involves regularly eating large quantities of food in a short period, often feeling a lack of control during these episodes. Many times, binges occur due to prior restriction or chronic dieting.

4. Avoidant/Restrictive Food Intake Disorder (ARFID): ARFID is characterized by an avoidance or restriction of food intake, not due to a fear of gaining weight but rather a lack of interest in food, sensory issues, or fear of adverse consequences (like choking). This disorder can lead to significant nutritional deficiencies, weight loss, and interference with social functioning.

5. Other Specified Feeding or Eating Disorder (OSFED): OSFED is a category for eating disorders that do not meet the criteria for any other specific eating disorder but still cause significant distress or impairment. In other words, it’s not so black and white. There are many ways an eating disorder may manifest itself in a person’s life.

Seeking Support

Whether you identify with disordered eating or suspect you might have an eating disorder, you deserve support and healing.

At Confidently Nourished, our team of dietitians is equipped to help you navigate these challenges with compassion. If you find yourself constantly thinking about food, feeling guilty after eating, or following rigid food rules, it might be time to reach out for support. Remember, you don’t have to go through this alone. Contact us today to schedule a session and start your journey towards a more fulfilling relationship with food.

Here at Confidently Nourished, we understand the complexity and emotions surrounding some of these thoughts. We’re here to support you in tuning down some of that food noise.

Why Food Preoccupation Happens

Thinking about food all the time can be exhausting and frustrating. There are several reasons why this might happen:

1. Dieting: When you’re on a diet, you often think about what you can and cannot eat. This focus on restriction can lead to increased thoughts about food.
2. Not Eating Enough: If you’re not eating enough to meet your body’s needs, your brain will signal hunger, causing you to think about food more frequently. Consider this – our bodies can’t use words to speak to us. Instead, it uses other systems in our body to let us know we are hungry – this includes our brain and thoughts!
3. Restricting Certain Foods: Labeling certain foods as “bad” or off-limits can make them more appealing and lead to an obsession with these “forbidden” items.

The Role of Dieting and Restriction

Living in a culture focused on thinness often promotes restriction and control, which can have the opposite effect, leading to an obsession with food. Here’s why:

• Scarcity Mindset: When you restrict certain foods, your body and mind enter a scarcity mindset, intensifying cravings and preoccupation with those foods.
• Biological Response: Your body’s natural response to not getting enough food is to increase hunger signals, leading to more thoughts about food as it tries to ensure you eat enough to survive. Your body doesn’t know you are choosing to eat less or restrict certain foods. Your body is actually trying to protect and nourish itself by encouraging you to eat! Interesting in reading the research on why you can’t stop thinking about food? Check out this article.
• Psychological Impact: Restricting food can lead to feelings of deprivation, making you think about food even more.

3 Tips to Reduce Food Preoccupation

By using principles of intuitive eating, you can start to reduce food preoccupation and develop a healthier relationship with food:

1. Honor Your Hunger
   • Pay attention to your hunger cues and eat when you’re hungry. Ignoring hunger can lead to increased thoughts about food and eventual overeating.
   • Aim to eat regular, balanced meals and snacks throughout the day to keep your body nourished and prevent excessive hunger and thoughts.
2. Make Peace with Food
   • Give yourself unconditional permission to eat all types of foods. When no food is off-limits, the desire to overeat those foods diminishes. This means less time spent thinking about food.
3. Challenge the Food Police
   • Challenge thoughts that label foods as “good” or “bad.” Understand that all foods can fit into a balanced diet. Remind yourself that eating is a natural and necessary part of life.

How Our Team Can Support You

Do those tips feel easier said than done? Don’t worry. At Confidently Nourished, our team of dietitians specializes in providing support with all that and more. We know that overcoming food preoccupation can be challenging, but you don’t have to do it alone. Here’s how we can help:

• Personalized Support: We offer one-on-one nutrition therapy sessions tailored to your unique needs and goals.
• Compassionate Guidance: Our dietitians provide a safe, non-judgmental space to explore and address your relationship with food.
• Practical Tools: We equip you with practical tools and strategies to honor your hunger, make peace with food, and challenge the learned rules and restrictions you may have.

If you’re tired of constantly thinking about food and want to develop a healthier relationship with eating, we’re here to help. Contact us today to schedule a session and start your journey towards food freedom and body acceptance.

By embracing intuitive eating and seeking support, you can reduce the food noise and bring the focus back to what brings you joy in life.

Normalizing the Struggle

It’s important to normalize the harsh views we can have about ourselves. We live in a society that idealizes thinness and other seemingly impossible standards. This constant bombardment can lead to the development of an inner critic that creates a lot of noise and negative self talk. It’s natural to struggle with these feelings given the pressure to meet unrealistic expectations. However, there is hope. By embracing body neutrality and seeking supportive environments, you can begin to shift your perspective and develop a more accepting relationship with your body.

Understanding Body Neutrality

It might feel impossible or forced to go from disliking your body to loving it – we just learned that this makes sense. This is where body neutrality comes in. Body neutrality is the concept of accepting your body as it is, without necessarily loving or hating it. It focuses on what your body can do rather than how it looks. This approach can be particularly helpful if you struggle with negative body image, as it provides a middle ground between body love and body hatred. 

Tips for Embracing Body Neutrality

So where do you begin? Here are some ideas: 

• Focus on Functionality: Instead of focusing on appearance, think about the amazing things your body allows you to do, such as walking, laughing, texting, or even just breathing.
• Practice Staying Present: Mindfulness can help you stay grounded and reduce negative self-talk. Body image thoughts are often rooted in the past or present. Engage in activities that help you stay present, like meditation or deep breathing exercises.
• Curate Your Social Media: Unfollow accounts that promote unrealistic body standards and instead, follow those that celebrate body diversity or are unrelated to body all together. Use your feed to expand your view on life!
• Wear Comfortable, Expressive Clothing: Choose clothes that make you feel physically comfortable and authentically yourself, rather than those that fit a certain trend or expectation. 
• Challenge Negative Thoughts: When negative thoughts about your body arise, get curious. Ask yourself if these thoughts are really true or where you learned that idea. Consider what you would say to a friend in the same situation.

Bringing It All Together

Let’s imagine a day where you integrate these tips into your routine:

You start your day by choosing clothes that feel comfortable and express your personal style, focusing on how they make you feel rather than how they make you look. As you head out, you remind yourself of the things your body does for you every day, like allowing you to go for walks and experience relationships with your friends.

At a social event, you begin to feel self-conscious, but you take a deep breath and bring your attention back to the present moment. You intentionally engage in conversations and enjoy the event, focusing on the joy of the experience rather than your appearance.

Later, you spend some time on social media. You’ve curated your feed to follow accounts that celebrate diverse bodies and perspectives. Instead of comparing yourself, you feel inspired and excited by the content you see.

By applying these principles of body neutrality, you can create a daily routine that supports a healthier, more accepting relationship with your body. These practices can help reduce stress and anxiety related to body image and contribute to a more positive and fulfilling life.

We want to acknowledge this can be easier said than done. If you’re feeling that way, seek professional support – so many of us need it! 

Our Approach: A Safe, Non-Judgmental Space

Here at Confidently Nourished, we consider ourselves to be body image experts. Working with an intuitive eating, inclusive dietitian can provide a safe space to explore and address deeper issues related to food and body image. 

Our team of dietitians is here to offer creative solutions and compassionate support. We understand that dealing with negative body image can be uncomfortable, and sometimes you just need a space to talk about those harder emotions. We strive to create a safe, non-judgmental environment where you can discuss all things food and body-related.

The Next Step

Negative body image is challenging but it’s possible to turn down the volume on that harsh inner critic. Embracing body neutrality and focusing on what your body can do, practicing mindfulness, limiting unhelpful influences, and seeking support can all be powerful tools in this journey. Remember, you don’t have to do it alone. Our dietitians are here to help you navigate these feelings and find your path to body acceptance and well-being.

If you’re ready to make the shift, contact us to schedule a session. Together, we can work towards a healthier, more positive relationship with your body.

*Please know this is not medical advice, but rather a source of information to support your decision making process. Much of this information is sourced from Size Inclusive Medicine, which we encourage you to explore as well.*

Understanding Ozempic and Wegovy

Ozempic and Wegovy are GLP-1 agonists that were initially developed to manage type 2 diabetes but have gained significant popularity for their weight loss benefits. These medications work by mimicking a hormone that helps regulate blood sugar, reduce appetite, and slow digestion.

Why Would a Person Consider Ozempic and Wegovy?

• A Medical Diagnosis:
  • Weight loss is often seen as a one-size-fits all method to alleviate symptoms of a chronic condition. While some people do need these medications to help manage specific conditions, it’s important to know that health behaviors may support management for many individuals as well. This is where the concepts at Heath at Every Size comes in. HAES promotes the idea that people of all sizes can adopt healthy behaviors to improve their well-being, regardless of whether they lose weight. It encourages a focus on overall health, including mental and emotional well-being, rather than just the number on the scale. Here is a library of resources about how this concept applies to certain conditions.
• Diet Culture:
  • In a society that often emphasizes thinness and equates it with health and success, the pressure to lose weight is everywhere. This pressure can come from the media, family, even healthcare providers. The promise of rapid weight loss with medications like Ozempic and Wegovy is enticing, especially when diet after diet has not given your ideal results.

In short – your desire to lose weight with these drugs makes sense! However, it’s crucial to understand that these medications are not a magic solution and come with their own set of considerations and potential drawbacks.

5 Aspects to Consider Before Using These Medications

1. Temporary Solution: Studies have shown that weight loss achieved with these medications can be regained once you stop taking them. This can be particularly challenging for your mental health and body image.
2. Impact on Relationship with Food: While these medications can reduce your appetite, they do not address underlying issues related to your relationship with food. For those with eating disorders or disordered eating, this can potentially worsen these issues or create new ones.
3. Mental Health and Emotional Consequences: Many of us have experienced the emotional journey of weight loss and potential weight regain. Consider how this might affect your mental health and self-esteem.
4. Side Effects: Common side effects include nausea, vomiting, diarrhea, and constipation. There are also risks of more serious side effects like pancreatitis and gallbladder issues.
5. Medical Supervision: It is crucial to use these medications under the continuous supervision of a healthcare professional to monitor side effects and overall health.

Mental Health Effects of Stopping Ozempic and Wegovy

• Dissatisfaction with Body Image: Experiencing weight loss followed by weight gain can put stress on your relationship with your body. This might lead to or worsen harmful thoughts about food and body image, along with guilt and shame.
• Feelings of Anxiety About Hunger: After stopping the medication, normal hunger cues may feel overwhelming, again leading to stress and fear around food. You might feel like you’re binge eating or be frustrated by strong cravings.
• Compensation Behaviors: To compensate for no longer taking the medication, you might engage in disordered eating behaviors like restrictive eating, purging, or over-exercising. These behaviors can escalate and impact long term physical and mental well-being.

Another Option: Weight-Neutral and Intuitive Eating Approach

With all the increased noise around these medications and  weight loss, it may feel like there is no other option. But remember, you are empowered to make your own choice and there is another route to consider. Choosing a weight-neutral approach means focusing on health and well-being rather than the number on the scale. Intuitive eating encourages you to honor your body’s hunger and fullness cues, fostering a healthier and sustainable relationship with food and yourself. This approach is also associated with improved physical and mental health outcomes.

Making an Empowered Choice

Yes, some people may benefit from these medications, but before deciding to use Ozempic or Wegovy, consider the following questions:

• What are my motivations for wanting to lose weight with these drugs?
• How might weight loss or regain impact my mental health and body image?
• Am I addressing underlying issues related to my relationship with food and body?
• Do I have a support system in place, including healthcare providers and mental health professionals?

Getting Support

While Ozempic and Wegovy can be effective tools for certain diagnoses, they are not a one-size-fits-all solution, especially for those struggling with eating disorders or disordered eating. It’s essential to be aware of the benefits and risks as you consider how these medications might affect your overall well-being.

If you are considering these medications and need guidance, our personalized nutrition therapy sessions can provide tailored support to your unique needs. Contact us today to schedule your first session and learn more about how we can help you make an informed and empowered choice.

Whether you’re struggling with disordered eating, a diagnosed eating disorder, or prefer weight-neutral guidance as you navigate a new medical condition, here’s what you can expect from 1:1 nutrition therapy sessions.

A Compassionate and Non-Judgmental Approach

First and foremost, our sessions are a safe space. As a team of eating disorder dietitians, we understand the complexities of your relationship with food. We are here to support you without judgment, focusing on your overall well-being rather than your weight. You will never hear, “just lose weight” from us. Instead, our approach is rooted in empathy, understanding, and respect for your unique journey.

During Your First Session

The initial session is all about getting to know you. We’ll discuss your medical history, eating and exercise habits, body image, and any challenges you’re facing.

We’ll also cover goal setting. Together, we’ll set realistic, achievable goals based on your needs and preferences. These goals will focus on improving your relationship with food and enhancing your overall health.

Personalized Nutrition Therapy

We’ll address these goals with a personal approach that works for YOU! Each person’s experience with disordered eating or an eating disorder is unique, so your nutrition plan will be too. Here’s what personalized nutrition therapy involves:

• Individualized Meal and Snack Recommendations: Based on your nutritional needs and preferences, we’ll create a way of eating that is nourishing and satisfying that supports you. These recommendations are free from food rules and are designed to fit into your lifestyle.
• Intuitive Eating Guidance: We’ll help you reconnect with your body’s hunger and fullness cues. We support you in rebuilding your ability to listen and honor your body with food and movement, without guilt or restriction.
• Nutritional Education: You’ll learn about how different foods can fuel and support your body. We’ll dispel myths about “good” and “bad” foods and focus on balance and variety.

Building a Healthy Relationship with Food

Again, our goal is to help you develop a positive relationship with food. This includes:

• Challenging Food Rules: We’ll work together to identify and challenge any food rules or restrictive behaviors you may have.
• Mindful Eating Practices: You’ll learn techniques to eat more mindfully, paying attention to the sensory experience of eating and recognizing emotional triggers.
• Coping Strategies: We’ll equip you with therapeutic tools to manage stress and anxiety around food. This might include mindfulness exercises, journaling, or other self-care practices.

Weight-Neutral Medical Nutrition Advice

For clients with medical conditions that require dietary management, such as diabetes or high cholesterol, we provide weight-neutral medical nutrition therapy. This means focusing on health-promoting behaviors and nutrition strategies without placing value or emphasis on weight loss.

Why Choose a Weight-Neutral, Intuitive Eating Dietitian?

Choosing to work with a dietitian who practices weight-neutral and intuitive eating principles offers several benefits:

• Focus on Overall Health: Our primary goal is to improve your overall health and well-being, not to achieve a specific weight.
• Reduction of Food-Related Stress: By eliminating the focus on weight, you can reduce the stress and anxiety often associated with eating. There is significant research around how this type of approach supports both physical and mental health.
• Long-Term Success: Intuitive eating and a weight-neutral approach promote sustainable, long-term changes rather than short-term fixes.

Continuous Support

Your journey doesn’t end after a few sessions. We’re committed to providing ongoing support and adjusting your nutrition plan on a schedule that supports you. Regular follow-up sessions ensure that you’re making progress towards your goals and that any challenges are addressed promptly.

Ready to Begin Your Journey?

If you’re ready to transform your relationship with food and improve your overall health, we’re here to help. Our team’s weight-neutral, intuitive approach to nutrition therapy is designed to support you in a compassionate and individualized way. 

Contact us today to schedule your first session and take the first step towards a healthier, more balanced life. Together, we can create a plan that nourishes your body and mind.