Between 35% and 57% of adolescent girls engage in crash dieting, fasting, self-induced vomiting, diet pills, laxatives, and other ways of controlling their appetite and, ultimately, their bodies. This shows quite poignantly how society has a skewed relationship to food.
In today’s world, many individuals have an unhealthy relationship with food. It’s an understatement to say that maintaining healthy eating habits can be challenging, whether due to societal pressures, emotional triggers, or disordered eating habits. However, addressing and overcoming to promote physical health, mental well-being, and overall quality of life is essential.
In this article, I’ll explore ten tips for fixing your relationship with food, empowering you to develop a positive and nourishing approach to eating. I have definitely seen that in my 25 years of working with people around their eating habits that by introducing intermittent fasting as one of the key pillars in my weight loss programs, 13 years ago, it raised people’s awareness around how they were using food as a coping mechanism in their lives. With this raised awareness they were now empowered to develop mindset and lifestyle strategies to deal with the true causes behind their desire to eat unhealthy food.
1. Cultivate Mindful Eating Habits
Mindful eating involves paying attention to the sensory experience of eating, including the taste, texture, and aroma of food, as well as the physical sensations of hunger and satiety. By practicing mindful eating, you can become more attuned to your body’s cues and signals.
This makes it easier to discern the difference between being authentically hungry, eating to satiate big emotions, and eating just because you usually eat at this time. Take time to savor each bite and chew slowly.
Listen to your body’s hunger and fullness cues rather than relying on external cues or distractions. Some people have a delayed response telling them they are full based upon their DNA so for them it is even more important to slow down and pause for at least 10 minutes before digging in for second helpings.
2. Challenge Negative Thoughts and Beliefs About Food
Many individuals with unhealthy relationships with food harbor negative thoughts and beliefs about certain foods, labeling them as “good” or “bad” and attaching moral judgments to their dietary choices. I have had many clients talk about how they would have food anxiety when going out to an event wondering how they would manage the situation. This is no way to live.
Challenge these black-and-white thinking patterns by adopting a more balanced and flexible approach to food. Instead of demonizing specific foods, strive for moderation and variety in your diet, allowing yourself to enjoy your favorite treats in moderation without guilt or shame. One of my key principles is following the 80/20 rule after losing weight so people learn how to be more flexible yet have a foundation of healthy eating habits.
3. Practice Self-Compassion and Acceptance
Developing a healthy relationship with food requires practicing self-compassion and acceptance toward yourself and your body. Recognize that no one is perfect, and it’s okay to have moments of struggle or setbacks on your journey toward better health. I actually celebrate a setback with clients because it is an opportunity to dig deeper and truly understand what triggered the setback. Again with intermittent fasting it heightens this awareness and from this awareness, with self-compassion one can then develop the mindset and strategies to manage their behaviours around food. So when they indulge it is a mindful choice with no guilt and negative self talk.
Be gentle with yourself. Offer yourself kindness and understanding. Let go of unrealistic expectations or self-imposed rules around food and eating.
Embrace your body’, focusing on nourishing it with wholesome foods and self-care practices that promote overall well-being.
4. Identify Emotional Triggers and Coping Mechanisms
Unhealthy relationships with food are often intertwined with emotional triggers and coping mechanisms. Many individuals turn to food for comfort, stress relief, or distraction from difficult emotions, leading to patterns of emotional eating or binge eating.
Take time to identify your emotional triggers and the underlying reasons behind your eating behaviors. Explore alternative coping mechanisms to address these emotional triggers healthily and constructively. Some techniques to harness are:
- Journaling
- Mindfulness meditation
- Seeking support from friends, family, or mental health professionals
- Movement – emotions are held in the body so many times just moving your body can help to process the emotions.
5. Focus on Nourishing Your Body
Shift your mindset from focusing on restrictive dieting and calorie counting to prioritizing nourishing your body with wholesome, nutrient-dense foods. Instead of viewing food solely as a source of calories or a means to control your weight, think of it as fuel for your body and mind.
Food provides the essential nutrients and energy to support optimal health and well-being. Aim to include a variety of herbs and spices, fruits, vegetables, healthy fats, nuts and seeds, and lean proteins in your diet.
Emphasize balance, variety, and moderation rather than rigid rules or restrictions.
Ideally get the point where you just love your body and therefore love to nurture it by putting top quality nutrients into it. The rewards from your body will be numerous, with increased energy, vitality, mental clarity, improved mood and less aches and pains all of this supporting you living your best life.
6. Seek Support and Accountability
Changing behaviours around an unhealthy relationship with food can be challenging, but you don’t have to navigate this journey alone. Seek support from friends, family members, or supportive groups who can offer encouragement, understanding, and accountability. I work with people privately but I also have a group program and it is so amazing to observe how members in the group support and encourage each other. At times I find the words of encouragement they offer are more powerful than when I say it.
So don’t feel ashamed or embarrassed if you cannot seem to change your behavior and eating habits by yourself. It is hard but it doesn’t need to be that way if you ask for support so you can overcome your struggles with food and eating.
7. Practice Intuitive Eating
Intuitive eating is a holistic approach to eating that emphasizes listening to your body’s internal cues, such as hunger, fullness, and satisfaction, rather than external rules or restrictions. You can develop a more balanced and sustainable relationship with food by tuning into your body’s signals and honoring its natural hunger and satiety cues.
I have found that with intermittent fasting for weight loss it heightens people’s intuition and connection with their body. They become attuned to the difference between body focused hunger versus the idea of being hungry coming from emotions or just old habits.
Trust yourself to make nourishing food choices based on your body’s needs and preferences rather than external influences or societal expectations.
8. Embrace Food as a Source of Pleasure and Enjoyment
In our quest for health and wellness, it’s easy to forget that food is not only fuel for our bodies but also a source of pleasure and enjoyment. Allow yourself to:
- Savor the flavors, textures, and aromas of your meals
- Take pleasure in the act of cooking
- Enjoy the act of sharing meals with loved ones
- Be adventurous when exploring new culinary experiences
By cultivating a positive and joyful relationship with food, you can enhance your overall well-being and satisfaction with life.
9. Practice Gratitude for Food and Its Nourishing Benefits
Take a moment each day to express gratitude for the abundance of food available and the nourishment it provides. Recognize the privilege of having access to nutritious food options and their role in supporting your health and vitality.
Cultivating a sense of gratitude for food can foster a deeper appreciation for its nourishing benefits and help shift a person’s perspective from restriction and deprivation to abundance and abundance. Food is our friend and it is our connection to nature and earth which provides us with the nutrients our body needs. Taking a moment to acknowledge this connection is very powerful especially if somebody has developed negative emotions or thoughts around food and thinks of it as their enemy.
10. Set Realistic and Sustainable Goals for Long-Term Success
Setting realistic and sustainable goals that prioritize long-term health and well-being is essential when embarking on a journey to fix your unhealthy relationship with food.
Avoid falling into the trap of quick-fix diets or extreme restrictions that are unsustainable and often lead to cycles of binge eating or yo-yo dieting.
Instead, focus on using weight loss strategies that will also support you long term both physically and mentally so you can live a lifestyle that you can maintain over time.
It’s Important to Fix Your Unhealthy Relationship With Food First
As you consider losing weight and trying to change your body or the way you eat, you need to also fix your unhealthy relationship with food. If you do not address this unhealthy relationship with food and your body you may have short term weight loss success but long term it will be very difficult to maintain your results and you will be caught in the struggle of worrying about food and your body. It is hard to change beliefs and habits alone since those same thoughts will keep repeating themselves. Get support from a person or group who can ask good questions to raise your awareness and then help you develop other ways to think about food and your body..
Are you ready to get started on the path to a healthier you? Click here to book a 15 minute Assessment call with me to learn how you can get support and develop a mind and body approach for weight loss that is sustainable.