It may comfort for the short term, distract from the pain, or even numb you. Each has its own trigger, and each has its own appeasement. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Find kind ways to comfort, nurture, distract, and resolve your issues. Cope with Your Emotions with Kindnessįirst, recognize that food restriction, both physically and mentally, can, in and of itself, trigger loss of control, which can feel like emotional eating. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is. Observe the signs that show that you’re comfortably full. Listen for the body signals that tell you that you are no longer hungry. In order to honor your fullness, you need to trust that you will give yourself the foods that you desire. By providing this experience for yourself, you will find that it takes just the right amount of food for you to decide you’ve had “enough.” 6. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence-the pleasure and satisfaction that can be found in the eating experience. The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. Chasing the food police away is a critical step in returning to Intuitive Eating. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. The food police monitor the unreasonable rules that diet culture has created. Scream a loud no to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. Make Peace with FoodĬall a truce stop the food fight! Give yourself unconditional permission to eat. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Otherwise you can trigger a primal drive to overeat. Keep your body biologically fed with adequate energy and carbohydrates. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating. Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently.
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