Disconnect from Restrictive Dieting and Connect with Food and Your Body

We are bombarded with a constant stream of restrictive diets, diet pills, medications, perfect body images, and guilt and shame around food. This food noise can make eating stressful, unenjoyable, and could lead to unhealthy eating habits and a negative relationship with food. Learning to quiet this food noise can help you listen to your body for cues of hunger and fullness, honor what your body wants and needs, and develop a healthy relationship with food and your body.

Here are some helpful hints to quiet the food noise:

1. Honor hunger and fullness cues.

Consider an increasing desire for food, a feeling of emptiness in your stomach, and/or around 3 hours since your last meal as time to eat. If you are feeling physical hunger, honor that sensation and eat what you want, so that you are not restricting.

2. Distract yourself with other activities, like reading, walking, or calling a friend.

Using a different part of your brain when doing these activities will help you think about other things when food noise can become louder.  Also, take time to do self-care activities, such as breathing, yoga, or stretching, which can calm your worrying thoughts about food.

3. Plate your plate with a balance of fruits/vegetables, whole grains, lean proteins, and healthy fats to keep you satisfied between meals and reduce the food chatter.

Filling up with nourishing foods will help you stay satisfied for longer, and reduces food noise throughout the day.

4. Stop restricting! Restriction and cutting out food groups trigger food noise.

Instead of restricting, remember that all foods fit in, and all foods are okay to eat mindfully. Treat yourself with kindness, acknowledge that ups and downs in your food journey can happen and learn from your experiences, making it better the next time.

5. Eat intentionally and mindfully.

While eating, take your time and focus on the food's texture and taste. Eating mindfully can help you slow down and savor your food.

See one of our RDNs to help you reduce food noise. 

Reference:  eatingmindfully.com