How to change your relationship with food
If you’re unhappy with your current relationship with food, make some changes! Just as with any relationship, the one you have with food is unique to you. No one else can tell you what will work for you, but here are some general tips to help you get started on improving things.
First, take a close look at your eating patterns. What do you tend to eat when you’re happy, sad, stressed, bored, or tired? Do you eat mindlessly when you’re watching TV or working at your computer? Or do you savor your food and really pay attention to what you’re eating? If you’re not happy with what you see, it’s time for a change.
Try making some specific changes to your eating habits. If you’re eating too much junk food, cut back and make an effort to eat more nutritious meals. If you’re not eating enough, make a point of getting more Calories. Drink more water and eat more fiber to keep things moving along smoothly.
And speaking of moving along smoothly, exercise is an important part of a healthy relationship with food. It doesn’t have to be a chore – find an activity you enjoy and make it part of your regular routine. Walking, swimming, biking, and gardening are all great ways to get your body moving.
Finally, don’t forget to show your appreciation for the amazing things your body does for you every day. It’s easy to take our bodies for granted, but they really are amazing machines. Treat yours well and it will treat you well in return!.Official source
Intuitive eating: How to listen to your body and stop binge eating
If you’re one of the millions of Americans who chronically overeat or suffer from binge eating disorder, you’re likely all-too-familiar with the never-ending cycle of yo-yo dieting and shame that keeps you from living your best life. But what if I told you there’s a better way? A way to break free from the restrictive diets and eating disorders that have been holding you back for far too long. This way is called intuitive eating, and it’s based on the simple principle of listening to your body’s natural hunger cues and eating in response to those cues, rather than in response to emotions or external cues like the clock.
If you’re new to the concept of intuitive eating, you might be wondering how it’s different from the latest fad diet or even from traditional dieting advice. The truth is, it’s not a diet at all. There are no rules or restrictions to follow. No foods are off limits. And there’s no calorie counting or food weighing required. Instead, intuitive eating is about developing a healthy relationship with food and your body, and learning to trust your own innate wisdom about what to eat and when to eat it.
So how do you get started with intuitive eating? The first step is to become more aware of your own eating patterns and the factors that influence your food choices. Once you’re attuned to your own unique hunger signals, you can begin to make decisions about food based on what will satisfy your body and your taste buds, rather than what you think you “should” or “shouldn’t” be eating.
Of course, learning to listen to your body is not always easy, especially if you’ve been dieting for a long time or if you have a history of disordered eating. But with a little practice, it can become second nature. Here are a few tips to help you get started:
1. Pay attention to your hunger cues.
Hunger is not always just about physical hunger. It can also be triggered by emotional factors such as boredom, stress, or anxiety. So, the first step to intuitive eating is to become more aware of the difference between real hunger and emotional hunger.
If you’re not sure whether you’re really hungry, ask yourself a few questions:
Am I eating in response to a specific physical cue, like a rumbling stomach?
Or am I eating because I’m bored, stressed, or anxious?
If it’s the latter, try to find a non-food related activity to take your mind off your hunger, such as going for a walk or taking a break to read or listen to music.
2. Make time for meals and snacks.
When you’re busy, it’s easy to let meals and snacks slide in favor of work or other obligations. But if you’re not taking the time to eat when you’re actually hungry, you’re more likely to make poor food choices or overeat later on. So, make sure to schedule regular meals and snacks into your day, and stick to them as much as possible.
If you find yourself getting too busy to eat, try these tips:
Pre-plan your meals and snacks for the day or week ahead.
Make time for at least one sit-down meal per day, even if it’s just a quick breakfast or lunch.
Carry healthy snacks with you so you’re never too far from a nutritious meal or snack.
3. Listen to your body’s hunger signals.
To intuitively eat, you need to be in tune with your body’s hunger signals. This means learning to recognize the physical cues that indicate you’re hungry, such as a rumbling stomach or feelings of lightheadedness.
Some people find it helpful to keep a hunger journal, in which they record their hunger level before and after eating. This can be a useful way to become more attuned to your body’s hunger signals.
4. Eat slowly and mindfully.
Another important part of intuitive eating is learning to savor your food and pay attention to your body’s satiety signals. This means eating slowly and without distractions, such as the television or your phone.
It can also be helpful to put your fork down between bites, and to chew your food thoroughly. This gives your body time to register that you’re eating and start sending satiety signals to your brain.
5. Respect your fullness.
One of the most important principles of intuitive eating is learning to respect your fullness. This means listening to your body’s signals that indicate you’re no longer hungry, such as feeling comfortably full or developing a slight headache.
It’s important to note that there’s a difference between being full and feeling stuffed. The goal is to stop eating when you’re full, not when you’re stuffed. So, if you find yourself overeating, try these tips:
Eat slowly and mindfully, as described above.
Put your fork down between bites, and chew your food thoroughly.
Listen to your body’s satiety signals, and stop eating when you’re comfortably full.
6. Make peace with food.
One of the most common barriers to intuitive eating is a negative relationship with food. If you’re constantly feeling guilty or ashamed of what you’re eating, it’s going to be very difficult to listen to your body’s hunger cues and eat in response to those cues.
To make peace with food, it’s important to remember that all foods can fit into a healthy diet. There’s no such thing as “good” or “bad” foods. Instead of fixating on the nutritional content of food, focus on how it makes you feel.
7. Respect your body.
Another common barrier to intuitive eating is a negative body image. If you’re constantly criticizing your body or comparing yourself to others, it’s going to be very difficult to listen to your body’s hunger cues and eat in response to those cues.
To respect your body, it’s important to remember that your weight does not define you. Your worth as a person is not determined by the number on the scale. focus on how your body feels, rather than how it looks.
Visit mengeredstoo.co.uk to learn more about how to stop binge eating. Disclaimer: We used this website as a reference for this blog post.