How to know if weighing yourself is doing more harm than good

How to know if weighing yourself is doing more harm than good

Do you ever dread weighing yourself?

Do you ever lay awake in the morning worrying about what that number will be?

Maybe you try to remember all the things you ate yesterday, wondering whether they were the right choices.

Will today be a good day? Or will it be a bad day?

When you step on those scales I’m guessing one of three things happens.

1. The number goes up

Your heart sinks. Feelings of shame and disappointment take over your body. Your biggest fear came true… you gained weight. Logically you know it is impossible to gain 2 pounds of fat overnight, but you have no time for logic. Your brain is too busy with negative thoughts about yourself or scrambling to figure out how to ‘fix’ it. You either plan to restrict what you eat for the next few days, or you let the negative thoughts swallow you whole. ‘Why did you eat that extra slice of bread!!’ you think. Inevitably, both of these thought processes end in you overeating at some point. You wish you hadn’t weighed yourself at all.

2. The number stays the same

Phew, it didn’t change!  After a moment of relief to see it hadn’t gone up, you get a pang of disappointment. It still wasn’t the number you wanted to see. You would think about all of the things that you ‘shouldn’t have’ eaten and would promise yourself to eat ‘better’ today. Either that or you feel angry and frustrated your efforts aren’t giving you the results that you wanted. ‘Stuff it’ you think. “Why do I bother eating healthy and exercising if it clearly isn’t working?” You decide to get fast food for lunch today, because what’s the point of even trying. Later that night, you worry about what the scales will tell you tomorrow.

3. The number goes down

Yes, excitement! You check and triple check the scales just in case you somehow stepped on the scales wrong. For a short while, you feel great! But then you feel nervous. What if it was just water weight and it all comes back tomorrow? Maybe you’re tempted to eat even less today so you lose even MORE weight tomorrow? Or maybe you are tempted to ‘reward’ yourself for your efforts. ‘I deserve this ice-cream’ you think… until later that night, you begin to regret it. Maybe that was a bad idea.  You dread stepping on that scale tomorrow, what if I gained it back?

If any of these three resonated with you, then weighing yourself may be causing you more harm than good.

Many people battle with their scales every day.

 

I know I did.

 

I know most of my clients did too.

 

self-weighing is related to increased concerns about weight, increased depression, decreased body satisfaction and poorer self-esteem in people who are sensitive about their body image. This is especially true for women and teenagers, who are more likely to experience negative emotions from weighing themselves.

If this sounds like you, it’s important to know that you are not alone. One in five people in the UK report feeling shame about their body, and according to a 2016 study, it was estimated that 57% of women had tried to lose weight in the last year alone. It is clear that this a common struggle.

So if self-weighing is making people feel so bad about themselves, why are they still doing it?

Why do people weigh themselves?

It can be hard not to worry about the number on the scale when we live in a society that values thinness. Some people believe that they will be happier or more confident if they are thinner. Others weigh themselves because of concerns regarding their health.

However, not only are the scales not very accurate, but they also tell you nothing about your worth, or your health (see my last article on having Health at Every Size).

Whilst stepping on the scales can be useful for some people and for some medical needs, for others it can cause more harm than good. Being unhappy with the number on the scales can encourage restrictive dieting which, for most, results in rebound weight gain, disordered eating, psychological distress, slowed metabolism, reduced self-esteem, weight cycling (see my previous article on Why Diets Don’t Work). 

 

If not weighing yourself, then what?

You may be wondering how you are supposed to manage your weight without knowing what it is. But what if I told you that focusing on weight is actually distracting you from your bodies natural weight management system?

Whilst it is possible to lose weight in the short term, the body has powerful physiological mechanisms to bring your weight back to where it wants to be. In short, when you lose weight your body responds by slowing down your metabolism, making you hungrier, and think about food more often to bring your weight back to its happy and healthy place – its set point. 

These powerful physiological mechanisms are so strong that they can actually cause our body to ‘overshoot’ its needs. This is why most dieters regain all the weight they lost, and sometimes even more.

 

So what can you do instead?

Intuitive eating uses mindfulness to teach you how to get back in touch with your bodies internal hunger and fullness cues, to work WITH your bodies natural weight management mechanism rather than against it. This is known as the non-diet approach. Evidence shows that this approach can improve lifestyle and eating habits, self-esteem, body image, and mental health.

 

Tips to ditch the scales

If you have made the brave decision to ditch the scales, well done! You’ve made your first step to improving your mental and physical health.

Breaking a habit can be hard, but I have written some tips to help you ditch the scales.

If you would like to begin your journey to making peace with food and your body, you can get started today with my FREE audio guide and actionable workbook (below).

Remember: You are more than just a number on the scale.

How do you know if you are ready to stop dieting?

How do you know if you are ready to stop dieting?

Firstly, let’s just clarify what I mean by ‘dieting’. Dieting is anything that you do in order to try and shrink your body. Whether it’s a juice cleanse or a ‘lifestyle’ change jazzed up as some kind of wellness thing.

You can have health and wellness without the never ending battle of trying to shrink your body. I have written about ‘why diets don’t work‘ and how you can have ‘health at every size‘ so I won’t go on.

So do you want to know if you’re ready to stop dieting? 

This questionnaire has been written to help you identify the ways in which dieting may have interfered with your life. To help you identify where you are currently at, and where work may be needed with your relationship with food.

This may help you identify whether you’re ready to stop dieting, so that you can save money and create more brain space to be the best version of you!

If you would like to talk through your challenges with me, you can schedule a FREE 20-minute no obligation call.

Alternatively, you can get started on changing your relationship with food TODAY, by listening to my FREE audio guide on 7-steps to find food peace and food freedom.

Sign up below! 

Can You Really Have Health at Every Size?

Can You Really Have Health at Every Size?

One question that frequently echoes around the place of work, social media, and social circles, of many Health at Every Size (HAES®) practitioners is, “But, come on, can you really have health at any size?”.

This question usually comes after an individual first hears about the social justice movement HAES®. They are immediately confronted with a lot of confusion. We are told from a young age by doctors, other respected professionals, friends and family that our weight is a major (if not sole) determiner of our health and morality. It is no wonder that the messages surrounding HAES® come with some confusion.

Understanding weight science is one of the first steps to heal your relationship with food. Hopefully this article can help alleviate some misperceptions as well as shed some light on the principles of HAES®.

What is Health at Every Size ( HAES®)?

Health at Every Size® is a set of principles to help us advance social justice and create an inclusive and respectful community. It’s been developed to support people of all sizes in finding compassionate ways to take care of themselves. The phrase, “Can you really have health at every size?” comes from a general misunderstanding of what HAES® is.

HAES®  is kind of like you, living your best life, where body size isn’t situated as the star of the show. You and all the things that you cumulatively value, are the star. This is because the phrase, “health at every size” is different from the phrase “healthy at every size.” HAES® takes the approach of examining the whole person and not an isolated characteristic of the person (aka weight).

HAES®  is kind of like you, living your best life, where body size isn’t situated as the star of the show.

Image by Moose Kleenex

But doesn’t being high weight increase your health risks?

It turns out, despite decades of being told body size equates to health, new information indicates otherwise. Fat-phobia, or the fear of fatness, is rooted in many elements of our culture. Scientific researchers were and are, not exempt from that particular fear. Flawed research methods and a gross overgeneralisation of research results has added fuel to the fear of fatness.

Let’s look at some of the data…

The chart below is taken from a large study of 12,000 adults followed over 14 years below. It demonstrates that as a person partakes in more and more healthy habits (regardless of size), the risk of death reduces.

If you look at the group with a higher weight (BMI over 30kg/m2) the risk of death is the highest when no positive habits are followed (on the left). However, when this group partakes in a few positive health behaviours the risk of death is no greater than that of a thin person partaking in the same activities. I repeat – the risk of death is no greater than that of a thin person partaking in the same activities regardless of their weight.

These activities includes; physical activity, not smoking, reducing alcohol intake and increasing fruit and vegetable intake.

Why you may not be receiving the healthcare you deserve…

HAES® allows healthcare practitioners to provide equitable care to all patients regardless of their size. Have you ever been to the doctor for something really irrelevant to your weight like an eye infection, and left with a pamphlet on weight loss? Or maybe the healthcare provider didn’t give you the time of day? Maybe they didn’t believe you when you said that you eat your vegetables, don’t smoke, don’t drink and exercise? These are examples of weight stigma and these instances likely lead to avoidance of going back to your healthcare provider and ultimately worsened physical and mental health.

By taking a weight inclusive approach through HAES®, practitioners are acknowledging that assuming someone is healthy or unhealthy based on their size, is an unhelpful way to approach health care. Weight inclusivity acknowledges that an individual’s moral value and body size are not related to one another. One’s health is just that—their own health. Health can mean a lot of things to different people and we must all respect others in the ways they do, or do not, choose to pursue health.

The next time you visit the Doctor, and are told you need to lose weight for the 1274848728762784 time, perhaps you could use some of these phrases instead;

Taken and adapted from “Dances with Fat

Asking, “Can you actually have health at every size?” shoots us all a little off the mark of what is really going on.

This question distracts us from the real injustice: People of all body sizes are not getting appropriate medical care or respectful treatment due to weight bias. To make matters worse, experiencing weight discrimination deters the individual from participating in potentially beneficial health behaviours. Because diet culture places an emphasis on weight, overall health is sacrificed.

Maybe you’ve experienced this during a time when you felt light headed and fatigued, but still didn’t eat, for the sake of a weight-related goal. Or maybe you’ve sacrificed a personal relationship for the sake of maintaining a diet. Whatever it may be, chasing a body size distracts us from other important aspects of our lives and health.

Rather than asking, “Can you actually be healthy at every size” we should all be asking, “Regardless of body size, in what ways, can we support health and well-being?”. The latter question acknowledges that all bodies are worthy of respect and compassion and that there are many ways in which we can support our health that have nothing to do with the size of our bodies.

Rather than asking, “Can you actually be healthy at every size” we should all be asking, “Regardless of body size, in what ways, can we support health and well-being?”.

Final Thoughts

Well, I warned everyone that this question wasn’t going to have a straightforward answer, but here we are. “Can you really have health at every size?” is a question that misses the mark. It fails to acknowledge that Health at Every Size® does not equate itself to the phrase Healthy at Every Size. Even so, as we examine new research, scientists are beginning to piece together that our health behaviours may play a more crucial role in our health than body size alone.

Finally, the question itself, is a distraction from the real injustices occurring in our society. In order to correct the damages that weight discrimination has done, we must confront our own internal biases and work towards a better world. With that, I leave the readers of this article with a question. The next time you hear, “Can you really be healthy at every size?”, how will you respond?

5 steps to having better body image

5 steps to having better body image

“I don’t like the way I look”

“I wish I looked more like X”

“Once I’ve lost weight I will feel more XXX”

“Once I’ve lost this weight I will be able to XXX”

“There’s something wrong with me”

Are these things you hear yourself saying? I can certainly put my hands up to saying some of these things to myself previously.

Nowadays, we live in a society that is more and more obsessed with appearance. Both teenagers and adults are flooded with images of society’s idea of “perfect” bodies. We see adverts of diets co-opted as “lifestyles” designed to “transform and sculpt”, compounding the message that we are not good enough as we are. That we need to shrink or change our bodies to feel more worthy, accepted, happy and to have better health.

As a Registered non-diet Dietitian, specialising in Intuitive Eating, I work with clients to help them heal their relationship with food. Body image work comes into this frequently. This is because many of the food issues my clients experience, are underpinned by them trying to shrink or change their body.

Image by Moose Kleenex

What is body image and why does this matter?

The Mental Health Foundation describe body image as “a term used to describe how we think and feel about our bodies”. As a society, we are becoming more aware of the impact of how we think and feel about our bodies on our health and wellbeing. In fact, just recently the Mental Health Foundation conducted an online survey of 4500 UK adults over the age of 18, and 1100 teenagers (aged 13-19). They found:

  • 1 in 5 adults (20%) felt shame about their bodies.
  • 34% of adults felt low or down and 19% felt disgusted because of their body image.
  • 13% (1 in 8) even experienced suicidal thoughts in relation to body image.
  • Just over one in five adults (22%) and 40% of teenagers said images on social media caused them to worry about their body image.

So what is positive body image?

Positive body image doesn’t have to mean floundering around half naked shouting to the world that you love your body (although that’s also totally okay). For most of my clients, it’s about getting them to a place where they are not actually thinking too much about their body image. Where they can be at weddings, parties, events and get involved in other activities without body image holding them back from being present and participating. As a Registered non-diet Dietitian, specialising in Intuitive Eating, I work with clients to help them heal their relationship with food. Body image work comes into this frequently. This is because many of the food issues my clients experience, are underpinned by them trying to shrink or change their body.

Below I have outlined 5 steps you could take today, that may help improve your body image.

5 steps to having better body image

1) Adopt some self compassion

We often find it easy to direct compassion towards a friend, animal or young child who is suffering. Perhaps we feel affected by their suffering, and have a strong desire to help them ease that discomfort. Self-compassion is about directing that compassion inwards to ourselves. Recognising our own suffering, not avoiding or disconnecting from it, and generating the desire to alleviate and heal that suffering with self-kindness (Neff 2003). This may sound a little spiritual, and if you’re not into that, stick with me here. There is some sound research to suggest that adopting some self-compassion may attenuate body image dissatisfaction.

So how can you adopt some self-compassion?

  • Quit following #fitspo #fitspiration images on social media, and start following some #selflove and #selfcompassion quotes instead.
  • Give yourself permission to be imperfect. After all, there is no such thing as perfect!
  • Recognise that you’re not alone – 1 in 5 adults feel shame about their bodies.
  • Talk to yourself like you would your best friend that felt dissatisfied with their body.

2) Ask yourself who’s profiting from body hatred?

The diet industry is worth $60 Billion and is profiting from trying to cure you from a problem that really doesn’t exist. How are you fuelling into this and how else could you best spend your money?

3) Get clued up on weight science, and understand that weight does not define your health

This social requirement that we need to achieve an “ideal weight” is based on the misconception that we can completely control our body size. You may be surprised to learn that some of the most basic assumptions you hold about weight and health aren’t supported by scientific evidence. Misconceptions:

  • “It’s just calories in versus calories out right?”
  • “Surely shrinking your body shouldn’t be so hard, I’ve just not go the willpower”.
  • “Thinner = healthier”

Unfortunately, weight is not that simple. We know (and maybe you’ve experienced) that in the short term, weight loss is typically possible. But over the long-term the body has compensatory mechanisms that undermine its ability to maintain weight loss. Health is not dictated to by what the number says on the scales. You can read more about that here

4) Can you show your body some respect?

You may not love or even like your body right now. But for now, how can you show it a basic level of respect? Here are some examples:

  • Nourishing it regularly with food that you enjoy
  • Wearing clothes that fit you and that don’t pinch
  • Taking your medications
  • Having regular medical and dental check ups
  • Move your body in a way that feels comfortable
  • Allow it adequate sleep and rest

5) Notice how diet culture is deeply ingrained in our society

Diet culture is everywhere. It teaches us that we’re not good enough as we are. That we have to live a life of constant monitoring, controlling our bodies, restricting ourselves, and over exercising. It’s not until we open our eyes to this messaging, that we can start to shut it out. Here are some examples of messages that promote negative body image that we are often not aware of:

  • The consistent diet advertisements – on Spotify, in the gym, in the doctors surgery, on the train, tube or bus, on TV.
  • The casual use of fat phobic language – jokes around the dinner table, in the office, on TV and in films.
  • The general assumption that larger people are lazy, lacking in will-power, incompetent, unclean and undisciplined.
  • The lack of body diversity in the media.
  • Public health campaigns that shout about the “obesity epidemic” and place blame on those people in larger bodies being a “burden” on the NHS. These indirectly stigmatise larger bodies and indirectly contribute to appearance-based bullying.
  • The way we talk about food – good/bad/healthy/unhealthy/guilty/indulgent/clean

This work is hard so don’t expect to master is overnight. Consider how many months or years you have you been trying to change or manipulate your body? It’s normal for this work to take some time and it particularly difficult to embrace in a society that’s telling you otherwise. If you’re struggling with your body image it’s important that you seek support from a qualified professional who can point you in the right direction.

Am I addicted to sugar?

Am I addicted to sugar?

When clients first come to me, I often hear “I am addicted to sugar”. They question whether sugar addiction is a real thing and if so, whether they should go cold turkey to quit.

Quitting seems a logical solution, given that it is often the advice for someone with drug and alcohol addiction. In this article, I am going to break down what sugar addiction is, why you crave sugar and some tips to overcome feeling like you have a sugar addiction. I aim to answer your question “am I addicted to sugar”. 

Firstly, what is addiction?

This is a complex question because the definition of addiction is controversial.

In short, you can have two categories of addiction:

  1. A substance addiction such as drugs, alcohol or tobacco
  2. A non-substance behavioural addiction such as gambling

It has been suggested that some foods with “addictive agents”, such as salt, fat and sugar, could result in people showing the same symptoms as someone with drug addiction. There have even been media reports suggesting that sugar addiction is a thing and that it’s as addictive as heroin and cocaine. But the reality is that there are not many studies that have examined sugar addiction specifically in humans – the studies that do exist have been carried out in rodents.

Sugar addiction – is it the same as being addicted to drugs?

Chances are that you have already googled “am I addicted t sugar”. After reading a ton of contradictory information, you may think sugar addiction and drug addiction manifest the same symptoms.

Well let’s look at it in detail.

If we were to go by the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), it diagnoses a Substance Use Disorder (substances such as tobacco, alcohol, drugs) based on 11 symptoms. These can be grouped into four categories:

  • Impaired control: symptoms relate to cravings and a strong desire to use the drug or failed attempts of cutting back on drug use.
  • Social issues: symptoms relate to situations where the person’s work, home and social life is disrupted due to continued drug use.
  • Risky use: symptoms relate to a person’s continued use of the drug despite the known negative consequences.
  • Drug physiological effects: symptoms of tolerance (the body requires more of the drug to produce the same effect) and withdrawal (the body shows withdrawal symptoms when the drug is no longer in the body and a tolerance has developed

So could some of those symptoms occur with a “sugar addiction”? After reading this, you may think so!

For example:

  • Do I have cravings and a strong desire to eat sugary foods? Yes!
  • Have I repeatedly attempted to cut back or “quit” sugar? Yes!
  • Do I feel so “out of control” with food that I’m not in the mood to attend social events? Yes!

But let’s pause for a second. For a substance use disorder diagnosis, the symptoms need to cause “significant impairment or distress”.

And anyone who is experiencing significant distress such as this related to eating patterns, is more than likely going to be diagnosed with an overall eating disorder, which is very different to suggesting that someone is addicted to sugar in the same way that someone is addicted to drugs.

Another key part of a diagnosis, is that the symptoms produce physiological effects. Drug taking can cause people to develop withdrawal and tolerance symptoms. The good news is that there has never been a human study to show that sugar (or any nutrient for that matter, except for caffeine) produces tolerance or withdrawal effects.

So am I addicted to sugar if I crave it all the time?

There are a number of reasons why you may feel addicted to sugar. Here are some reasons why:

1) Restriction

The root cause of feeling out of control around food is restriction, not food addiction. We know this because as soon as we deprive ourselves from a food, we want the food even more and there a number of studies to support this (see my recent article with the research on how to stop food obsession). We subsequently eat more of it than we would have if we’d just allowed ourselves to eat in the first instance! Following food rules that restricts intake of our “forbidden foods” can lead to excessively focussing on those foods which just exacerbates disordered eating.

You may have heard that in animal studies, sugar is addictive. However, these studies fail to emphasise, that the animals have actually been deprived of sugar. So of course they ended up “bingeing” on it when they were allowed it again. The group of rats that were deprived, actually ate the same amount of sugar in a 12 hour period compared to a group of rats that weren’t deprived over a 24 hour period. What’s the moral here? Eat the sugar!

2) Food is pleasurable (which is not a bad thing!) and needed for survival

Whilst animal studies might show that the brain reacts in a similar way to when drugs are taken, they fail to recognise that food is something that is needed for survival. Sugar is not a drug – it’s the most basic fuel source we need to stay alive! It is therefore supposed to bring joy. Our brain needs glucose to make sure we can carry out all the required biological functions to keep us alive. So how could we be addicted to something that we need to function?

The same centres light up when we have sex, when we stroke a puppy or even when we win or anticipate winning money. Does that mean we are addicted to sex, puppies or money? No.

Where does that leave us?

Studies in this field are still in their infancy, and of the research that does exist, it is limited to animals.

Also, it is difficult to confirm that sugar, as a standalone nutrient, is addictive as we rarely consume this on its own. Sugar is in starchy foods such as potatoes, breads and pastas as well as in fruit, vegetables and dairy products. Things we usually eat in conjunction with many other things!

In saying all of this, I do not want to lessen the struggles that some people may feel they have around food. It is still possible to feel “out of control” around sugar and overeat sugary foods, but it is unlikely to be addiction. It’s more likely to be rooted in restriction.

If you feel this is you, Intuitive Eating is a gentle evidence-based approach that doesn’t require going cold turkey. This framework has helped people reduce overeating or binge eating because it teaches how to identify hunger and fullness signals without restricting food.

Intuitive Eating requires time and patience, but also the right support from someone qualified. A Registered Dietitian and Certified Intuitive Eating Counsellor is a good place to start. If you’d like to know more about what you can start to do today to overcome your difficulties with feeling addicted to sugar, check out my free 20-minute audio download below.

Please note: if after reading this, you think you might have an eating disorder, I encourage you to visit your GP to discuss this. You can also listen to this in depth YouTube interview on sugar addiction that I share on sugar addiction to find out more of the juicy details! 

References throughout text.

Food Obsession – How To Stop

Food Obsession – How To Stop

By Katherine Kimber, Registered Dietitian & Founder of Nude Nutrition

 

What is a food obsession?

Food obsession can be:

– Always thinking about, talking about and planning your next meal

– Only allowing yourself to eat certain foods and labelling them “good” and “bad”

– Not being able to concentrate on tasks, especially if you know the “bad” foods are in the house

– Not enjoying social occasions if there are “bad” foods present

– Declining those social occasions in the future, because of the stress of not knowing what you can eat

– Constantly thinking about how you can get yourself to eat less

Can you identify with any of these?

If you’re wondering how to stop thinking about food, or why you can’t stop eating when full, you’ve come to the right place. 

Food obsession is common, all-consuming and exhausting.

I have been there myself, and as a Registered Dietitian, I work with 100’s of people to help them move away from it. I know that swinging between “diet land” and “doughnut land” is no fun.

In this article I am going to cover; what food obsession is, how it comes about, and how to stop food obsession.

 

Why am I obsessed with food?

Obsessing over food happens when we place rules around what and how much we eat. These rules can be self-inflicted rules that we’ve picked up over the years, or stem from an external source (e.g. a diet/pursuit of weight loss).

Restriction can be physical or psychological. 

a) Physical restriction: when the food is “forbidden/not allowed” and you are physically prevented from eating it (by yourself or others). E.g. no lunch before 12 ‘clock, no carbs after x time, points, calorie or meal limit. 

b) Psychological restriction: when certain foods are labelled as “naughty” or “bad” and we carry guilt and anxiety for wanting to eat them, or actually eating them.  

If you’re in the latter, chances are that diet culture has taught you to label foods as “good” and “bad”. This is where we feel “good” for eating a salad, and “bad” for eating a cookie. Placing a moral value on foods can interfere with our relationship to food in a negative way. 

What happens when we restrict as a result of these food rules? 

More often than not, food restriction leads to feeling deprived which leads to binge eating. Before you know it, you’re in the continuous restrict/binge cycle that looks like… 

a) Restrict: eat less than usual/eat only certain types of foods/try to be “good” or “healthy”/cut out certain foods or food groups/fill up on low-calorie foods. 

b) Struggle: feel obsessed with food, feel hungry, constantly think about the food, and more annoyingly, the food you’re actively trying to avoid.

c) Binge: cave into cravings, eat more than usual, feel out of control, eat all of the foods you’re actively trying to avoid.

d) Feel bad: feel guilty, ashamed, full of regret, tell yourself you’ve got no willpower.

e) Repeat: start back at a).

Sound familiar?

The initial restriction can make us become totally obsessed with that food.  This food obsession can cause a bucket load of different emotions too. 

Obsession with food can affect our mood and our relationships. It can affect our energy levels and desire to exercise. It can cause tainted memories of special occasions because you weren’t able to truly enjoy yourself because the food that was present controlled you. It is time-consuming. It can make you feel alone, lost and helpless. 

It can make you feel as though there is No. End. In. Sight. 

This is no way to live. 

 

Diet Mentality vs Non-Diet

So how can you stop food obsession? 

The crux of it is giving yourself permission. This is how to stop thinking about food all the time.

And I dive DEEP into all of this in my bespoke one-to-one nutrition coaching program, Reclaim Your Intuition.

Because when we label foods as “good” and “bad”, we feel “good” for eating a salad, and “bad” for eating a cake. When we let go of this moral value and see foods as neutral, we get to actually taste the food and ask questions like “am I hungry?”, “do I want it?”.

It’s time to unlearn the food rules that have dictated which foods are “good” and “bad” so that you can finally enjoy all foods that make you feel good. This sounds scary, I know. The biggest fear is that we will just eat ‘junk food’ all the time. Whilst it may feel that is the case in the short term, this dissipates as time moves on. This process is called habituation – it’s a scientifically proven thing! 

I am going to use a non-food example to explain habituation. 

Imagine buying a new top that you love…

When you first wear it, it feels exciting!

Maybe you even wear it more than normal at first, however, after time it heads into the draw with all of your other clothes. It still feels nice to wear at times, but you’re not obsessed with it like you were at first. The same happens with food. When we allow it in, we get used to it and whilst it may still taste good, it becomes less exciting.

Let’s look at an example…

Say chocolate is your “forbidden” or “bad” food that you feel obsessed with. Be specific about the brand, type and flavour of chocolate. Because if you’re introducing chocolate buttons, chocolate biscuits, chocolate toffees, chocolate icing all at once it will take you 4 x as long to become habituated to it. Be specific about the brand a flavour! 

Next, plan out when you would like to practice eating it whilst giving that chocolate your undivided attention. Perhaps at a time when you’re not too vulnerable (I.e. stressed, tired or hungry). 30-60 minutes after a meal is a good time. 

Practice eating that food paying attention with all the senses. Give yourself permission to eat as much as you want. Over multiple days repeating this practice, chocolate will gradually become less exciting.

As an Intuitive Eating Coach,  this is where I guide my clients through a mindful eating exercise. It’s amazing to hear what flavours, textures, smells and emotions people notice when they pay attention. Eating mindfully and without judgement allows my clients to identify firstly, whether they actually like the food, and secondly, how much of that food is necessary for them to find the point of satisfaction.

In Summary

Stopping food obsession can take time, but it’s possible when we stop restricting ourselves. It takes time to feel comfortable allowing “forbidden” foods back into our life – particularly if you’ve immersed in diet culture for many years. It’s not about training yourself to eat less, or finding more distraction from eating. It’s about getting your needs met, honouring your hunger, and giving yourself more permission. And this is not something that has to be done perfectly or all at once. It is a process to help you realise that you can trust your body and realise that food doesn’t have to control you. Once you stop restricting, food obsession will fade and you can start to enjoy all the fun, meaningful things in life again.