Marcelle Rose Nutrition

Marcelle Rose Nutrition Empowering women to overcome binge & emotional eating, bulimia & yo-yo dieting. Nutritionist + Author Nutritional Therapist and Health Coach

04/06/2026

Does food feels like it’s taking up way too much space in your head?

‘Food noise’ is often your brain and body responding to restriction, deprivation and rigid food rules.

The 5 things that can help:

1️⃣ Eat regularly
Skipping meals, and chaotic eating often backfires. Regular meals help to keep your body satiated, and those appetite hormones and cravings in check!

2️⃣ Ditch the diet rules
The more foods you label as “bad” the more power they will have over you. Challenge the rules and notice what changes. When all foods fit as part of a balanced diet there is less preoccupation with them.

3️⃣ Eat enough food!
Many women are trying to survive on far less food than their body actually need. If you’re physically under-fuelled, it makes sense that food is constantly on your mind as your brain is biologically programmed to get you searching for food.

4️⃣ Get curious about cravings
Cravings are not a weakness. They’re information. Ask yourself: Am I hungry? Tired? Stressed? Bored? Looking for comfort? The answer can tell you what you really need.

5️⃣ One of the biggest drivers of ‘food noise’ is the all-or-nothing thinking that follows a lapse. “I’ve blown it, thoughts keep food front and centre of your mind. Instead of seeing a lapse as proof you’ve failed, get curious about what happened, learn from it, and move on. The less drama you attach to a lapse, the less mental space food takes up.

I’m Marcelle, Registered Nutritionist.(BANT, CNHC) and qualified eating disorder specialist.

I’ve supported hundreds of clients heal their relationship with food and reclaim their life.

I wrote my best-selling book 📕 (The Binge Freedom Method) to help women finally break free cravings, binge and emotional eating and finally feel at peace with food.

01/06/2026

What I do want…

✅ Food freedom
✅ Eating in a way that supports my health without obsession
✅ Living my life in the now ( this is not a dress rehearsal)

And the women I work with want the same.

After often a lifetime of food and body struggles, they are exhausted from chasing weight loss while battling the constant food noise in their head.

There is a way to stop letting food and weight take up space in your life while supporting your physical, emotional & psychological health.

Want to find out more about my approach? Comment FREEDOM below and I’ll send my ‘breaking the cycle’ starter kit your way

I’m Marcelle, Registered Nutritionist.(BANT, CNHC) and qualified eating disorder specialist.

I’ve supported hundreds of clients heal their relationship with food and reclaim their life.

I wrote my best-selling book 📕 (The Binge Freedom Method) to help women finally break free cravings, binge and emotional eating and finally feel at peace with food.

01/06/2026

☀️ Summer’s here… and so is the pressure to “fix” your body.

Diet culture ramps up this time of year, but here’s the thing: You don’t need to earn your right to wear summer clothes or go to the beach

In this video, I’m breaking down how diet culture hijacks this season and what you can do to navigate the summer months whilst protecting your body image and relationship with food.

👙 If you have a body and it’s summer? It’s already summer-ready.

It’s been hot here in the UK this week, and I know this time of year can feel especially challenging if you struggle wit...
31/05/2026

It’s been hot here in the UK this week, and I know this time of year can feel especially challenging if you struggle with body dissatisfaction or body image worries.

If that’s how you’ve been feeling lately, I want to remind you that your worth is not defined by your body size or weight, and you deserve to feel comfortable in the heat and take up space just as much as anyone else.

It can also help to remember that weight is not a fixed or stable number. In fact, it naturally fluctuates from day to day - often for reasons that have very little to do with what you’ve eaten.

A 2017 study published in Physiological Reports found that the average adult’s body weight can vary by 2.2 to 4.4 lbs over just a few days, even without any intentional changes lose or gain weight

In my blog & bite-sized video this week, I’m sharing why weighing yourself is likely to help keep you locked into negative eating behaviours and eating patterns and why it’s time to ditch the scales
👇🔗 in c0mments below 👇

I’m Marcelle, Registered Nutritionist.(BANT, CNHC) and qualified eating disorder specialist.

I’ve supported hundreds of clients heal their relationship with food and reclaim their life.

I wrote my best-selling book 📕 (The Binge Freedom Method) to help women finally break free cravings, binge and emotional eating and finally feel at peace with food.

31/05/2026

Food isn’t the enemy.

Your body isn’t a problem to be solved.

Healing begins when you start treating both with curiosity, compassion, and respect

If you’re tired of the guilt and overthinking around food, comment FREEDOM, and I’ll send my ‘breaking the cycle’ tool kit your way

I’m Marcelle, Registered Nutritionist.(BANT, CNHC) and qualified eating disorder specialist.

I’ve supported hundreds of clients heal their relationship with food and reclaim their life.

I wrote my best-selling book 📕 (The Binge Freedom Method) to help women finally break free cravings, binge and emotional eating and finally feel at peace with food.

28/05/2026

I feel truly honoured to work with my incredible clients and witness their transformational journey’s ❤️❤️❤️

If you are struggling with food and your body image , do reach out to find out how I can help ✨you✨reclaim your life.

To get a taste of my approach and begin your journey - comment FREEDOM below👇 and I’ll send my ‘breaking the cycle’ tool kit your way.

I’m Marcelle, registered nutritionist (mBANT, CNHC) with specialist training in eating psychology, disordered eating and behaviour change.

I’m also the author of new best selling book, 📕‘The Binge Freedom Method™️: Your Four Pillar Plan to Beat Emotional Eating for Good’. 📖

26/05/2026

When eating has been shaped by restriction, rules, guilt and compensation, your brain learns a destructive cycle:
restrict → obsess → overeat → guilt → restrict again

So where to start when everything feels out of control and utterly overwhelming?

It sounds quite simple (but it’s not always so easy at first):

✔️Eat regularly - even if it feels scary
Aim for 3 meals + intentionally plan 1-3 snacks a day

Initially this can feel like “too much” or you’re doing something wrong - especially if you’re used to saving calories or waiting until you’re “allowed” to eat.

But regular eating is what starts to calm the binge/restrict cycle

And I have seen time after time with my clients that this is the key foundation to build upon

✔️Add in a balanced breakfast- this is incredibly helpful mindset Elise for beginning the day positively- and helps to stabilise your blood sugar - reducing cravings and increasing satiation

Your brain may resist structure at first because it’s used to chaos + control swings. That doesn’t mean it’s not working…

✔️Shift the goal from “perfect eating” to “consistent eating”
Consistency builds safety. Safety reduces obsession over time.

If this feels like you,
comment FREEDOM below 👇
and I’ll send my Breaking the Cycle Toolkit, your way,
which includes practical strategies, my appetite tool and key insights to help stop those constant food thoughts and finally create feeedom in your life

I’m Marcelle, BANT Registered Nutritionist.(BANT, CNHC) and qualified eating disorder specialist.

I’ve supported hundreds of clients heal their relationship with food and reclaim their life.

To make this support accessible to even more women, I wrote my best-selling book 📕 (The Binge Freedom Method) to help women finally break free cravings, binge and emotional eating.

25/05/2026

Did you know that your weight can fluctuate on a daily basis, and this rarely has anything to do with what you’ve eaten?

A 2017 study in the journal of Physiological Reports found that the average body weight of adults fluctuates between 2.2 and 4.4 lb over a few days, in individuals who are making no effort to lose or gain weight.

In today’s bitesize video I’m sharing some of the reasons why weighing yourself is likely to help keep you locked into negative eating behaviours and eating patterns.

When I support clients in overcoming their eating struggles, many initially fear that letting go of their inner critic w...
24/05/2026

When I support clients in overcoming their eating struggles, many initially fear that letting go of their inner critic will lead to laziness or a complete loss of control.

So many people have been taught that criticism is what keeps them motivated, disciplined, or ‘in control.’

But in reality, that harsh inner voice often does the opposite. It chips away at self-worth, fuels shame, and makes it even harder to feel in control around food.

In this week’s blog and bitesize video, I’m sharing why self-compassion isn’t about ‘letting yourself off the hook’
🔗 in c0mments 👇

It is actually one of the most powerful tools for healing your relationship with food and your body, and creating lasting change.

And while it might sound a little bit “fluffy,” I honestly see the impact of this with client after client after client.

And we have the solid research to back it up too…
-self-compassion is linked to lower levels of shame, emotional eating, binge eating, body dissatisfaction, and all-or-nothing thinking, while improving resilience, self-trust, and long-term behaviour change.

I explore this in much more depth in my best-selling book📕 , The Binge Freedom Method™️, where I guide readers through practical strategies to build a more compassionate and balanced relationship with food and body image.

It’s also something I work on closely with clients, and time and time again, I’ve seen how transformative it can be.

I’m Marcelle, a registered nutritionist (mBANT, CNHC) with specialist training in eating psychology, disordered eating, and behaviour change.

If this is something you’re struggling with, you don’t have to navigate it alone.

Reach out to find out how I can support you in building a balanced, happy relationship with food, your body and yourself.

23/05/2026

Before reacting, pause
Take a breath
and ask yourself
👉 Am I physically hungry?
Would it help to have something different to eat?

Or…is there something else I’m needing right now?

It could be rest or recuperation
It could be recognising an uncomfortable emotion
It might be something physiological

Cravings are not a weakness
But a signal
They’re information…

And when you pause long enough to listen, you stop fighting yourself

That’s when food is no longer the only solution

That’s when binge eating starts to loosen its grip

Because you’re responding to what you and your body actually needs

Sometimes you’ll forget to pause
Sometimes you’ll catch yourself after you’ve started to turn to food

That’s ok
Each time you do manage it
you strengthen a new neural pathway
It will become easier
And eventually automatic

And if pausing is the issue my 5- minute urge reset strategy will help. Comment RESET below 👇and I’ll send it your way

This is how to move from reacting… to responding

To your unmet needs
You and your body are worthy of this ❤️❤️❤️

Address

Utopia Therapy Hub, 1a Leicester Mews, Leicester Road, East Finchley
London
LONDONNW11ANDN2

Website

https://marcellerosenutrition.co.uk/BFM

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