Body Image & Eating Concerns

• Significantly low body weight but sees oneself as overweight
• Compulsion to exercise to lose weight, despite being in healthy range
• Significant guilt for not exercising or for overeating, and using exercise as a punishment
• Uncontrollably eating a larger than normal amount of food and experiencing guilt or shame afterwards
• Unrealistic body image distortion and excessively negative body dissatisfaction
• Weight loss through self-induced vomiting, laxatives, enemas, or excessive exercise

• Shift Out of Autopilot Eating: What did you have for breakfast? Be honest. Many people eat the same thing day in and day out. Notice whether you are stuck in any kind of rut or routine.
• Take Mindful Bites: Did you ever eat an entire plate of food and not taste a single bite? Bring all of your senses to the dinner table. Breathe in the aroma of a fresh loaf of bread. Notice the texture of yogurt on your tongue. Truly taste your meal. Experience each bite from start to finish.
• Attentive Eating: Sure, you’re busy and have a lot “on your plate.” It’s hard to make eating a priority rather than an option or side task. If you get the urge for a snack while doing your homework or studying, stop and take a break so that you can give eating 100% of your attention. Try to avoid multitasking while you eat. When you eat, just eat.
• Mindfully Check In: How hungry am I on a scale of one to ten? Gauging your hunger level is a little like taking your temperature. Each time you eat, ask yourself, “Am I physically hungry?” Aim to eat until you are satisfied, leaving yourself neither stuffed nor still hungry.
• Think Mindfully: Observe how self-critical thoughts like “I don’t want to gain the Freshman Fifteen,” or “I’m so stupid, how could I do that?” can creep into your consciousness. Just because you think these thoughts doesn’t mean you need to act on them or let them sway your emotions. Negative thoughts can trigger overeating or stop you from adequately feeding your hunger.
• Remember: A thought is just a thought, not a fact.
• Mindful Speech: Chit chatting about dieting and weight is so commonplace that we are often truly unaware of the impact it might have on our self-esteem. When you are with friends and family, be mindful of your gut reaction to “fat talk” (e.g., “I’m so fat!” or the “I’m so fat – No you’re not” debate). Keep in mind how the words might affect someone struggling with food issues.
• Mindful Eating Support: Friends provide an enormous amount of support, but often it’s helpful to obtain assistance or a second opinion from a trained professional. If you would like to learn more about mindful eating, or if you have concerns about your eating habits, email CAPS at caps@richmond.edu, or consult the NEDA website for information and treatment referrals.
• Information adapted from National Eating Disorders Association (NationalEatingDisorders.org)

Some books may be available through Boatwright and others are linked to Amazon but please choose whatever book store you would like to support!

• Life without Ed: How One Woman Declared Independence from her Eating Disorder and How you can too
• Eating in the Light of the Moon: How women can transform their relationships with food through myths, metaphors & storytelling
• Intuitive Eating: A Revolutionary Program That Works

National Eating disorders Association

Tips for Managing your Eating Disorder Recovery in Quarantine

The Body Project

Nutrition Counseling