Healing Your Relationship with Food and Body: A Dietitian’s Approach

Healing your relationship with food and your body doesn’t start with a new diet. It starts with letting go of the old ones.
If you’re tired of feeling at war with your body, you’re not alone.

For so many people, peace with food feels just out of reach, buried beneath years of conflicting advice, food rules, and body shame. You might believe you just need more willpower, the “right” plan, or to “fix” your body before you can finally feel okay.

But real healing doesn’t come from outside standards or quick fixes. It comes from listening within, quieting the pressure from diet culture, and caring for yourself with compassion.

At Nude Nutrition, we see every day how clients can reclaim trust, hope, and freedom when they step away from restriction and toward a new way of relating to food and body image. In this post, we’ll explore a registered dietitian’s approach to body image healing, the role of intuitive eating, and how you can begin your own journey of respect and self-kindness, that’s also backed by science.

Letting Go of Diet Culture and Finding a New Start

Diet culture sells the idea that happiness and health come in one body shape, one way of eating, or a rigid set of rules. You might feel trapped in cycles of restriction, guilt, and shame, afraid to “mess up” or “ruin progress.”

These patterns disconnect you from your body’s natural cues and erode confidence, keeping body dissatisfaction alive.

But what if healing wasn’t about control? What if it was about curiosity, respect, and the belief that your body deserves care, not punishment?

At Nude Nutrition, this is the path we guide clients through. A path where there are no “good” or “bad” foods. Rather, nourishment, pleasure, and trust.

What Helps Improve Body Image?

Body image isn’t just about how you look. It’s about how you think and feel about your body. Healing requires both self-compassion and practical strategies. Here are a few evidence-based approaches we often use:

Intuitive Eating

This is a framework that we can draw upon to help you connect with your hunger, fullness, and satisfaction cues rather than external food rules. This helps separate your worth from your weight, quiets food guilt, and brings pleasure back to eating.

Motivational Interviewing

Rather than telling you what to do, this collaborative style helps you explore your own reasons for change, building confidence and reducing resistance.

Acceptance and Commitment Therapy (ACT)

ACT teaches you how to sit with uncomfortable body-related thoughts without letting them control your behaviour, so you can live more intentionally.

Self-Compassion Coaching

Many people have an inner critic that’s louder than any diet plan. We help you develop kinder self-talk and emotional resilience, especially in tough moments.

As registered dietitians, we weave these approaches together to personalise support based on your story, health history, and goals. For some, working with a therapist who specialises in body image can offer deeper support, especially if past trauma is involved.

How Intuitive Eating Supports Body Image Healing

When you’re constantly focused on what others say about your body or food, it’s easy to feel ungrounded and anxious.
Intuitive eating helps shift your attention inward, rebuilding trust in your body’s signals and needs.

Here’s how it helps:

• No food is off-limits, which means there’s nothing to rebel against. The urge to binge often fades.
• You begin to notice what feels good in your body, separate from rules about what’s “allowed.”
• Your appreciation for your body shifts from how it looks to how it functions and supports your life.

This isn’t a quick fix. Healing takes time. But with the right support, intuitive eating can bridge the gap between food freedom and body respect.

What Does Healing Feel Like?

Healing isn’t always linear. But here are a few signs you’re on your way:

• You stop labelling foods as “good” or “bad.” Food becomes just… food.
• You trust yourself to respond to hunger and fullness without constant overthinking.
• You practise self-compassion after a tough moment, instead of spiralling into criticism.
• You let go of chasing a “perfect” body and focus instead on living fully and authentically.

It’s not about loving your body every day. It’s about learning to respect it, care for it, and stop letting its appearance define your worth.

Practical Steps to Begin Healing Your Relationship with Food and Body

Ready to start your journey? Here are four gentle first steps:

1. Curate Your Environment

Unfollow accounts that promote dieting or shame. Surround yourself with voices that value body respect, food freedom, and inclusivity.

2. Gather Knowledge That Empowers You

Learn about intuitive eating. Reflect on your own food and body beliefs, where did they come from, and do they still serve you?

3. Reach Out for Support

Working with a dietitian or therapist trained in intuitive eating and body image can help you shift deeply held beliefs in a safe, supported way.

4. Remind Yourself: You Are More Than a Body

Notice how your body supports your life, walking, laughing, hugging, and creating. Celebrate those experiences, not just appearances.

Rewriting Your Food Story: Embrace Hope and Self-Respect

No matter how long you’ve struggled, it is possible to heal your relationship with food and your body.
It starts with tuning out the noise, trusting your inner wisdom, and embracing compassion over control.

At Nude Nutrition, we’re here to support you with evidence-based tools and human-first, judgment-free care. Whether you’re just starting out or ready to go deeper, this work is worth it and you don’t have to do it alone.

If you’re curious about how we can support your journey, or you’re looking for help to stop food obsession and body shame, we’re here whenever you’re ready.

You can rewrite your story, starting now.

Food Freedom: How To Break Free From Food Guilt 

If you’ve ever felt shame or regret about something you ate, you’re not alone. Food guilt is a feeling that affects so many of us, especially if you’ve spent years counting calories, jumping between diets, or battling your inner critic every time you crave a biscuit. But what if eating could feel relaxed, joyful, and guilt-free instead? That’s where food freedom comes in. It’s a powerful shift that helps you trust yourself around food and let go of harsh food rules for good. 

In this article, we’ll unpick what food freedom means. You’ll discover the steps you can take to stop feeling guilty about eating, understand how intuitive eating fits in, and find hope that a kinder relationship with food is possible and within your reach.

What does food freedom mean?

Food freedom is often misunderstood. It’s not about ignoring nutrition or eating everything in sight. Instead, it’s the space where you can enjoy all foods without guilt, shame, or anxiety, and where your choices come from self-care, not self-punishment. 

Imagine a world where: 

• You can have dessert after dinner because you want it, not because you’ve ‘earned’ it. 
• You trust your hunger and fullness, rather than external rules or calorie counts. 
• Eating out or family meals don’t make you anxious. 
• You stop obsessing over what you ate yesterday or what you’ll eat next. 

At its core, food freedom is a trusting partnership with your body, free from diet culture’s endless rules. 

Why do we feel food guilt in the first place?

If you struggle with food guilt, it’s not a personal failing. Many of us have internalised years of diet messages:

• “Carbs are bad.”
• “Don’t eat after 7 pm.”
• “That’s a ‘cheat’ meal.”

These beliefs can leave you stuck in a cycle of trying to be ‘good’, followed by guilt when you inevitably break a rule. 

Other reasons food guilt can take hold: 

• Labelling foods as ‘good’ or ‘bad.’ 
• Feeling pressure to control your eating or body shape. 
• Using food to cope with emotions, only to feel worse afterwards. 
• Believing that you’ll only be healthy if you’re rigid with food. 

It’s exhausting and isolating, but it doesn’t have to stay this way. 

First steps to letting go of food guilt?

Breaking out of this cycle starts with a small act of self-compassion. Here’s how you can begin: 

1. Notice Your Food Rules 

Start by recognising the invisible rules running through your mind. e.g. “I shouldn’t have carbs at lunch,” or “I must finish everything on my plate.” Write them down. Awareness is the first step toward change.

2. Get Curious, Not Judgemental 

When you catch yourself feeling guilty after eating, pause and ask, “Where did this rule come from? Who benefits from it?” Challenging these beliefs with curiosity helps loosen their grip.

3. Experiment with Permission 

Allow yourself to eat a ‘forbidden’ food slowly and mindfully, noticing its taste, texture, and how your body feels. You might be surprised that the world doesn’t end, and over time, food loses its power to control you.

Sometimes, it helps to start by listing your food rules and gently breaking one that feels less scary. For example, if you usually avoid eating after 7pm, try having a small snack at 7:30pm and observe how it feels. It’s important to remember that it’s completely normal to initially overeat some “forbidden” foods after a period of restriction or go overboard if you’ve broken a rule. So be kind to yourself during this process.

Also, sometimes we create our own flexible food guidelines based on how our bodies respond, not external rules. This is usually something that comes later down the line when more you learn to eat again from the ground up, rather than based on external rules. For instance, I personally avoid caffeine after midday because I know from experience it helps me sleep better. This kind of internal, flexible guideline supports your well-being without guilt or rigidity.

Remember, you don’t have to do this alone. Seeking support from someone who understands this journey can make a huge difference.

How to stop feeling guilty about food?

The path to food freedom is a process, not an overnight fix. Here are some ways to start letting go of guilt: 

• Practice self-compassion: Talk to yourself as you would a close friend. Mistakes or cravings don’t make you ‘bad.’ 
• Neutralise food language: Instead of saying you’ve been ‘good’ or ‘bad,’ describe food as what it is: satisfying, tasty, or nourishing. 
• Eat regularly: Skipping meals or restricting food often leads to overeating and more guilt. Honouring your hunger is a form of self-respect. 
• Accept emotional eating as human: Sometimes, we eat for comfort, and that’s okay. Emotional eating becomes problematic only when it’s your main coping tool, so start by noticing, not blaming. If you’re tired of guilt overshadowing your meals, learning how to stop food obsession is a gentle, meaningful next step. 

How intuitive eating supports food freedom

Intuitive eating is a research-backed approach that’s all about rebuilding trust with your body. Instead of relying on diet rules, you tune into signals like hunger, satisfaction, and emotions. Intuitive eating makes space for: 

• Honouring your hunger and fullness: No more clock-watching or strict meal plans, just listening to what your body tells you. 
• Ditching food police: Letting go of diets and the belief that you need to ‘make up’ for what you eat. 
• Making peace with all foods: Granting unconditional permission to eat stops the binge-restrict cycle, allowing true food freedom to develop over time. 
• Practising gentle nutrition: Caring for your health with a relaxed, non-perfectionist mindset. 

If you’re interested in diving deeper, there’s a dedicated exploration of intuitive eating that guides you through these principles step by step.

Finding support for your food freedom journey

Letting go of guilt and finding trust around food isn’t always easy, but you don’t have to face it alone. Nude Nutrition specialises in supporting people just like you with one-to-one, compassionate, online nutrition coaching. Whether you’re stuck in a pattern of restriction and guilt or you want to reconnect with your body, our team of Registered Dietitians and intuitive eating specialists are here to help you build a peaceful, sustainable relationship with food. 

You deserve to enjoy food without anxiety. Step towards your own version of food freedom and discover how life can feel when food is just… food. 

Key Takeaway: Food freedom means reconnecting with your needs, letting go of guilt, and trusting your body in a way that feels natural, compassionate, and joy-filled. With patient self-awareness, gentle challenges to old rules, and supportive guidance, you really can break the cycle and embrace eating as a source of happiness again.

How To Help Someone With A Binge Eating Disorder: A Compassionate Guide

If someone you care about is struggling with binge eating, you’re not alone in wanting to help. But knowing how to support them can feel daunting. You might worry about saying the wrong thing or second-guess the best next step.

At Nude Nutrition, we understand these feelings. Supporting a loved one facing binge eating or Binge Eating Disorder (BED) is a powerful act of compassion. Your role can truly make a difference in their healing journey.

In this guide, we’ll walk you through positive, judgement-free ways to help. We’ll also highlight trusted external resources and offer guidance that respects both your loved one’s struggles and their autonomy.

What Is Binge Eating and What Is Binge Eating Disorder?

Before diving into support strategies, it helps to understand the difference between binge eating and Binge Eating Disorder (BED).

Binge eating refers to occasionally eating large amounts of food in a short period, often paired with a sense of loss of control. Many people might binge eat from time to time, especially during periods of stress or emotional upheaval.

Binge Eating Disorder (BED) is a diagnosed mental health condition. It typically involves:

• Frequent episodes (at least once a week for three months) of eating unusually large quantities of food
• Eating quickly and often to the point of physical discomfort
• Feeling unable to stop during these episodes
• Intense distress, shame, or guilt afterwards
• No regular use of compensatory behaviours (such as purging or excessive exercise), which distinguishes it from other eating disorders

BED can have serious physical and emotional impacts and may interfere with daily life.

To learn more, visit the Beat Eating Disorders website or the NHS page on binge eating disorder.

Approaching With Compassion and Understanding

First, it’s important to understand that BED isn’t about willpower, laziness, or a “bad habit.”

Research shows it’s often caused by a complex mix of biology, emotional factors, trauma history, and dieting. Restriction and self-criticism can make things worse, not better.

Your support is not about “fixing” someone. It’s about walking alongside them, listening, and nurturing hope.

What You Can Do to Help: Practical, Positive Support

You might feel unsure about what to say or do. Here are some helpful, compassionate ways to support a loved one:

Show Empathy and Listen

Sometimes, the most valuable gift is your presence. Be available to listen without judgement. Let them share their feelings at their own pace. Simply being heard can be transformative.

Use Compassionate Language

Focus on emotional wellbeing rather than appearance. Try phrases such as:

“I care about how you’re really feeling.”

Avoid comments on weight or assumptions about eating habits. Instead, offer affirmation:

“It sounds like you’re having a tough time, and I’m here for you.”

Offer to Find Resources Together

Rather than directing with, “You need help,” try suggesting:

“Would you like to look at some support options together?”

Options might include:

• Online nutrition coaching
• Speaking with a GP
• Support from reputable organisations such as:
  • Beat Eating Disorders
  • National Centre for Eating Disorders (NCFED)
  • Mind

Encourage Professional Help (Without Pressure)

Recovery is often most sustainable when guided by professionals. A gentle way to say this might be:

“Seeking help can feel scary, but you deserve support, and it might make things easier.”

Remind them that reaching out is a courageous act.

Celebrate Small Steps

Every step toward healing matters. Acknowledge progress and bravery:

“I noticed how you reached out. That took real strength.”

Maintain Normal Routines and Connection

Invite your loved one to join everyday activities. Staying connected helps them feel valued for who they are, not how they eat.

What to Say (and What to Avoid)

Finding the right words can be tricky. Here’s a simple guide:

What to Say

• “I’m here to support you, no matter what.”
• “There’s nothing wrong with asking for help.”
• “You’re not alone in this.”
• “I care about you, just as you are.”

What to Avoid

• Suggestions about dieting or restriction (e.g., “Have you tried cutting out sugar?”)
• Comments on weight, size, or appearance — even compliments
• Dismissive remarks like, “Everyone overeats sometimes”
• Watching or commenting on what they eat
• Oversimplified advice like, “Just eat normally” or “You just need to stop”

Professional Support and Recovery Options

While your support is deeply meaningful, sometimes professional help is essential.

At Nude Nutrition, our online nutrition coaching and intuitive eating counselling focus on healing relationships with food — not on rules or restriction.

Working With a Specialist Dietitian Can Offer:

• A safe, judgement-free space to explore food and body concerns
• Support in unlearning diet culture and embracing self-compassion
• Practical, non-diet guidance to help reconnect with natural hunger and fullness cues

We also refer clients to trusted therapists and GPs where appropriate.

For urgent or immediate support, check out:

• Beat Eating Disorders Helplines
• Mind’s Support Resources

Making a Difference: Your Support Matters

Supporting someone with binge eating or Binge Eating Disorder is not about having all the answers. It’s about being present, informed, and kind.

By offering empathy, sharing helpful resources, and encouraging professional help, you are already making a meaningful difference.

If you or someone close to you is struggling, don’t hesitate to reach out.

• Visit Beat Eating Disorders or the NHS Eating Disorders page
• Learn more about our nutrition therapy and coaching at Nude Nutrition

Recovery Is Possible

Compassion and connection are the first steps. Let’s take them together.

Can you trust your hunger?

The short answer: for most people, yes. But if that doesn’t feel true for you, you’re not alone. Many people worry that if they truly listened to their hunger, they would just eat and eat until they burst. If that’s you, this article is here to help.

Let’s explore how hunger works, why it can be hard to trust, and how you can start reconnecting with your body’s natural cues.

Why do we need hunger?

The simple answer: survival.

From the moment we’re born, hunger drives us to seek nourishment. A healthy baby instinctively suckles, drawn to the sweet and salty taste of milk. Hunger signals let us know that our body is running low on energy and needs fuel.

Here’s how it works: as your stomach empties, a hormone called ghrelin is produced in your gut. It travels to the hypothalamus in your brain, which regulates appetite, and signals that your energy is low. Ghrelin (and your appetite) will continue to rise until you eat.

We evolved this way for a reason. Hunger is a biological cue that helps keep us alive.

Infants are incredibly in tune with these signals. They cry when they’re hungry and turn away when they’re full. But as we grow older, we receive messages about food and our bodies that often teach us to override those natural cues.

Why Do We Stop Trusting Hunger?

Think about the common, well-meaning messages many of us heard as children:

• “Finish your vegetables before you can have pudding.”

This type of message can teach us to ignore fullness and eat past comfort to access the “fun” foods. Over time, this can snowball into a complicated relationship with food, rooted in diet culture.

We’re taught we can’t be trusted with food. That we need to follow external cues like portion sizes, points, calories, or fasting windows to eat correctly. It’s no wonder that so many people feel disconnected from their hunger.

If you feel like you can’t trust your hunger, you’re not broken. And you’re not alone.

With the right tools and practice, you can rebuild that trust and start eating in line with your body’s actual needs.

Why Hunger Can Feel Scary

If you’ve clicked on this article, chances are you’ve spent time ignoring or distrusting your hunger. Maybe it even feels unsafe or excessive.

Here are some common thoughts clients have shared:

“Trusting myself around food. Especially when alone and there are no limits. I am not in touch with what my body wants/needs.”

“The overload of available information on what I should or shouldn’t be eating, how I should or shouldn’t look. This means being constantly disciplined, thin, healthy, happy and IN CONTROL.”

“I don’t listen to my body. I eat what I think I must eat instead of what I want to eat.”

Often, we’re afraid of losing control or gaining weight. But many people actually find that when they consistently respond to hunger cues, they feel more in control, not less. Their eating becomes more balanced. Their weight often settles into a natural and healthy range (also known as your set point weight).

Want to hear directly from people who’ve experienced this? Check out videos and stories from clients who have rebuilt trust in their bodies here.

Consistently ignoring your hunger can cause problems

Diet culture teaches us to make food decisions from the head, not the body.

(a) “I can’t possibly be hungry. I just ate lunch a couple of hours ago. Ugh, why do I always feel hungry?”
(diet mindset: guilt, body distrust)

vs.

(b) “I’m noticing hunger despite eating a couple hours ago. Maybe my body needs more food today. I’ll get something to eat.”
(self-care mindset: curiosity, respect)

Over time, ignoring your hunger can lead to body distrust, disconnected eating, and increased risk of binge eating. But you can retrain yourself to listen again.

How Do I Learn to Trust Hunger Again?

One effective approach is Intuitive Eating.

This is an evidence-based framework that helps you rebuild trust with your body’s cues and break free from dieting. Intuitive Eating teaches you to:

• Eat in response to hunger and fullness
• Honour physical and emotional needs
• Ditch external rules like calorie counting and food moralising

Learn more about Intuitive Eating here.

It’s normal to lose touch with your hunger and fullness cues after years of dieting. But these signals don’t disappear — they just get quieter. You can learn to hear them again.

A great place to start is with this free guide to the key principles of Intuitive Eating.

Access Now

The First Step: Reject Diet Culture

Step one of Intuitive Eating is to reject diet culture and the idea that your body needs fixing. This mindset shift helps you trust the process of reconnecting with hunger.

Read more about why diets don’t work and why letting go of them is essential for food freedom.

Because everyone’s starting point is different, it can be helpful to get support from a professional. A trained dietitian can tailor guidance to your unique needs and help fast-track your journey.

What If I’m in Recovery or Taking Medication?

There are situations where hunger signals might be unreliable:

• Eating disorder recovery: In early stages, the body may feel full prematurely due to slowed digestion. A structured approach may be needed first.
• Neurodivergence: Some neurodivergent individuals (such as those with ADHD or autism) may struggle to notice or interpret hunger and fullness cues due to sensory sensitivities, differences in interoception, or focus-related challenges. In these cases, a more intentional or scheduled approach to eating can help support nourishment.
• Medications: Some medications, such as antipsychotics, antidepressants, and corticosteroids, can increase appetite.

If you’re unsure whether medication or a condition is affecting your hunger, speak with your healthcare provider.

Does intuitive eating work?

Does Intuitive Eating Really Work?

We’ve answered that in more depth in this article.

Spoiler: it depends on your definition of “work.” If it means:

• Eating a varied, nourishing diet
• Feeling free around food
• Healing binge eating
• Boosting your self-esteem

…then yes, it works.

Ready to Reconnect With Hunger?

You’re not broken. You haven’t failed. You just need support to rediscover the cues that have always been there.

If you want to work with a qualified dietitian and Certified Intuitive Eating Counsellor, read more about what that looks like here.

There is freedom on the other side of fear. And it starts with learning to trust your body again.

How to stop hating yourself in photos

How To Stop Thinking About Food

Do you find yourself constantly thinking about your next meal or snack and wondering how to stop thinking about food?  

“All I think about is food. I don’t know why and can’t even remember when it started. Before I finish most meals I am already thinking about the next. It’s exhausting and I know it’s not normal, but I don’t know why it’s happening”

If this sounds like you, know you are not alone. I am a Registered Dietitian and this experience of thinking about food all the time is something I see often in my clients. 

This article is going to explain the most common reasons you may be thinking about food a lot. I will also give my top 5 tips to stop thinking about food – practical ideas you can get started with at home today.

Why you can’t stop thinking about food

There are three main reasons you may not be able to stop thinking about food.

1) You are not eating enough

Research clearly shows that if you are not eating enough, you will think more about food. This could be due to dieting or other restrictive eating practices, or other reasons. 

The first research study to show this effect was the Minnesota Starvation Experiment. In this study, 32 young, healthy, male volunteers were put on a semi-starvation diet of 50% of their daily calorie needs, for 6 months. Among the variety of detrimental effects, they experienced on their physical and mental health were unwanted, increased thoughts about food.

This is really relevant when it comes to modern-day diets. For example, many people will go on 1200-1500kcal diets and then wonder why they are thinking about food all the time. It’s because they are essentially starving themselves. 

Your body has your back – it’s increasing the amount you think about food in an attempt to motivate you to eat more, so it doesn’t starve!

2) You are not letting yourself eat certain types/groups of foods

Are you trying to not eat certain foods to be healthier or lose weight? Common ones people restrict include carbohydrates, fatty foods, sweets and chocolates. If this sounds like you, it could be making you think more about food, especially about the types of foods you are trying not to have. 

Annoying huh?! But that’s just the way our human brains are wired. Research on thought suppression tells us about this. Thought suppression is the act of intentionally trying not to think about something (i.e. a tasty pizza or creamy bar of chocolate). A large body of research indicates that thought suppression is ineffective. Moreover, it can be counterproductive, and actually, induce the very state of mind one had hoped to avoid. Imagine being told, “Don’t think of a pink bear.” This is an example of thought suppression. Give it a try—close your eyes for a minute and try not to think of a pink bear. What did you discover?

So, you see, willing ourselves to not think about “naughty” foods doesn’t work. But there is a way around this, which we will discuss below.

3) Food is your coping mechanism for dealing with discomfort

Is food your main source of soothing and comfort? This is another reason you may not be able to stop thinking about food. 

Picture a stressful day at work and a lecture from your boss. Your thoughts immediately turn to get home, raiding the fridge and getting Uber Eats for dinner to make yourself feel better.

If so, this is nothing to be ashamed of. In fact, it’s very normal to sometimes turn to food for comfort. But if food is your main or only way of dealing with uncomfortable feelings, this can be bad for your overall well-being. If this sounds like you, it will be helpful to increase your tolerance for tough emotions and learn other ways to cope with them. More on this later in the article.

Stop Obsessing and Regain Control With Food: Your 7-day Guide

Practical, easy-to-implement tips to feel less obsessive and out-of-control around food.

Yes, I want this freebie now

 

Is always thinking about food a disorder?

The short answer is no, always thinking about food is not a disorder. 

However, increased thoughts about food can be a sign of eating disorders such as anorexia nervosa, bulimia nervosa and binge eating disorder.

If you are concerned about your eating habits or relationship to food, this article from BEAT tells you how to approach your doctor about your eating struggles. It is especially important to seek support if you have lost weight and/or are engaging in purging, compensatory exercise, binge eating or laxative abuse. You may be at medical risk.

Speaking to a Registered Dietitian or Therapist who specialises in Disordered eating can help. I run a private practice with a team of Dietitians and a Psychotherapist, to help you navigate healing your relationship with food. You can find out more about that here. and get in touch for a free 20-minute discovery call. 

 

Top 5 Tips to Stop Thinking About Food

1) Get curious and ask yourself these questions

Remove the judgmental voices sitting on your shoulders for 10 minutes so you can get curious with me. It’s important to put aside ideas about what your eating “should” or “should not” look like so you can really tune in and truthfully answer these questions, without judgment.

Why are you eating the way you are? 

Is it because it feels good to eat the way you are? Or are you following diet rules and not really paying much attention to how it actually feels?

How are you eating? 

Fast, slow, mindfully, distracted in the car?

And where are you eating? 

Are there specific foods you’re constantly thinking about? Do you allow yourself to regularly eat these foods? 

Taking a curious non-judgmental look might open up some clues for you about what could be going on (and the rest of my tips below should connect the dots).

2) You probably (almost definitely) need to eat more

It might sound counterproductive, by hear me out – especially if you’re constantly thinking about food. 

In order to not obsessively think about food, the first checkbox to tick is eating enough food. Whilst myfitnesspal might say it’s enough to eat 1500kcal per day, I am here to tell you it’s almost certainly not enough. If you need help navigating how much food is right for you, get in touch with us today for a free discovery call.

Furthermore, try to eat regularly. In general, to feel your best and avoid energy dips, you don’t want to be going much more than 3-5 hours without food.

3) Put away distractions when eating and eat mindfully

Do you shove lunch down whilst scrolling through your phone? Is dinner usually in front of the TV or distractedly eaten whilst trying to juggle the kids? If this is the case, you may be missing out on the sensory pleasure of eating. The sensory pleasure we derive from eating can help us register fullness and satisfaction. But we have to actually be present enough to experience this. In turn, this helps us to stop thinking about food all the time in between meals. 

Some tips:

• Try putting away screens and sitting at the table for dinner. Maybe light a candle, pop on some smooth jazz and get romantic with yourself. Pay attention to the taste, smell, texture and mouthfeel of what you’re eating.
• Or (if the above sounds a little too extra) could you commit to three mindful mouthfuls at each meal? Try paying extra attention for the first three mouthfuls and whatever happens after is fair game.

4) Take away the food rules

One important step to stop thinking about food all the time and feel more in control… take away the food rules. Allow yourself unconditional permission to eat all foods. You may be thinking I sound crazy but hear me out.

Above we have already discussed how restricting certain foods makes us think about them more. Not only is this the case, but research actually shows that restricting certain foods can make us eat them MORE.

This is partly down to the “what-the-hell” and “last supper” effects. When on a diet or trying to be “good”, if we violate the so-called rules (say by eating chocolate or pasta), even just thinking that you have blown your diet is enough to trigger the consumption of more food. We tend to think “what the hell, I’ve blown it now, may as well enjoy myself now and start again tomorrow”.

Does this cycle sound familiar?

The only way to stop the cycle is to cut it off at the beginning. Allow yourself regular satisfying meals, but also allow yourself to eat ALL foods. No labels, no good or bad foods, because really, no food is morally good or bad. It’s all just food (unless you have an allergy, or clinical condition – of course, stick with your healthcare provider’s advice!).

One of the reasons having unconditional permission to eat is so important is because of the habituation response. Habituation refers to the way we quickly adapt to a repeated experience. Novelty and pleasure wane with exposure. This applies to many areas of life. For example, buying a new item of clothing. At first wearing, it might be very exciting, but it wears off over time. And so habituation also happens with eating food

Why not start by picking one “forbidden food” and do an experiment? Give yourself true permission to eat as much of it as you want, whenever you want, and see what happens.

5) Seek satisfaction at each eating occasion

As well as physically filling you up, your meals and snacks need to mentally and physically satisfy you so that you do not feel restricted (remember: restriction leads to deprivation and more thinking about food). This means choosing foods that we crave or that “hum” to us. To ensure physical satisfaction, I often talk about the importance of choosing options with “staying power” with my clients. These are usually those which include a source of each fat, protein, carbohydrate, and fibre.

6) Increase your coping toolbox

If you suspect that using food as a coping mechanism could be the main reason you can’t stop thinking about it, then learning other ways to cope with uncomfortable emotions will help. I have a whole article with tips on this that you can read here.

Stop Obsessing and Regain Control With Food: Your 7-day Guide

Practical, easy-to-implement tips to feel less obsessive and out-of-control around food.

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Summary – How to stop thinking about food

In summary, the main reasons people tend to experience increased thoughts about food come down to dietary restrictions and emotions. Decrease unwanted food thoughts therefore may involve increasing the amount you’re eating, challenging rigid food rules, mindful eating and increasing your coping toolbox.

These different strategies are all part of the overall framework of Intuitive Eating. Intuitive Eating is an evidence-based approach to help improve your relationship with food, and have better self-control around food, so you don’t have to think about food all the time. Intuitive eating can help you learn to honour your health by listening and responding to the messages of your body. This helps you to meet your physical and mental needs based on your terms and move away from external diet tools such as the time of day, points systems, calorie tracking, rigid rules or meal plans  – which can all exacerbate obsessive food thoughts. You can learn more about Intuitive Eating here.

Speaking to a Registered Dietitian or Therapist who specialises in Disordered eating can also help.. I run a private practice with a team of Dietitians and a Psychotherapist, to help you navigate healing your relationship with food. You can find out more about that here. and get in touch for a free 20-minute discovery call.