How to Make Peace with Food

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Sick of restrictive diets and binge eating on the weekend? Did you go on a “cheat day” only to find yourself unable to stop eating?

This is typical diet culture behavior. Restrict, ignore hunger, binge, ignore fullness, all based on external cues, like weight or calorie/macro count.

You may feel like a failure. As though you don’t have enough will power. But I assure you, there’s nothing wrong with you. So how do you finally make peace with food?

Over the last 7 years or so, I’ve fully embraced the idea of intuitive eating. Intuitive eating is a nutrition approach that 2 dietitians, Evelyn Tribole and Elyse Resch, published in Intuitive Eating.

They are passionate about spreading the philosophy and offer a certification program to professionals. I completed the training, became certified, and feel eager to share!

Unfortunately, I have seen so many victims of chronic dieting, and the emotional turmoil restriction creates. Intuitive eating can relieve that burden and help repair your relationship with food.

Today, I’ll outline the principles of this approach and how it may help you make peace with food.

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The 10 Principles of Intuitive Eating

Reject the Diet Mentality

Dieting creates a stronghold in our minds. We think about what we can and cannot eat ALL DAY. Our conversations revolve around our newest diets.

Because it fights against our biological design, restriction fails. As a result, we suffer with guilt, shame, and disappointment.

Our bodies can maintain a set-point weight, without much effort. (Disclaimer-I understand there are medical conditions that make weight maintenance difficult, however, dieting still isn’t very fruitful)

What is your experience with dieting? If you had a limited time left on this earth, would you spend it counting calories or carbs?

Honor Your Hunger

No one likes to be hungry, right? But, when we diet, we often spend our day in a state of hunger.

We deny our hunger pains (by fasting or other diet rules), and when we can no longer take it, WATCH OUT! All the food gets eaten! Then we feel guilt and punish ourselves with more restriction.

Dieting can cause us to become disconnected from our hunger cues. Our hunger helps us survive! Feel hungry…find food…live another day.

It isn’t complicated until we mess with it! Have you ever denied yourself food when you were hungry because you had reached your food limit?

Make Peace with Food

Have you ever avoided a food because you thought it was “bad” for you? Certainly, you are not alone.

We live in a society where we constantly label things, food included! We see articles like, “Top 10 Foods You Should Never Eat”, “Don’t Eat These if You…”.

Certain foods get demonized and we place moral judgment on ourselves (or others) when we eat them. We “treat” ourselves, have “cheat days/meals”, “eat clean”. Eating food does not make you a bad person.

Challenge the Food Police

Do you have an inner voice that tells you what you “should” and “shouldn’t” eat?

Maybe you have a family member or friend who likes to share their opinions about what you are eating. During this step, you learn ways to deal with that inner or outer voice.

Respect Your Fullness

Earlier I mentioned we were created to feel hunger. Likewise, we sense fullness and hopefully stop eating when we get to that point.

There are many reasons we don’t listen to our bodies. For example, have you ever eaten a food and before you knew it, you were uncomfortably full?

Were you in front of a screen? Trying to feel better emotionally? Maybe your diet was starting Monday and you needed to eat all of the brownies so they were gone!

Mindful eating is a part of the process. You’ll learn to enjoy every bite and know when to stop.

Discover Your Satisfaction Factor

Food is delicious and we were created to enjoy it! We often deny ourselves our favorite foods while we diet.

As a result, we rely on a small set of foods that fit our plan. Maybe we eat the same things, on repeat.

When we ditch the diet, honor hunger and fullness, and make peace with foods, we will naturally crave variety in our eating.

Additionally, you’ll be able to enjoy food with others (potluck anyone?), which is something you likely denied yourself when dieting. What foods can you rediscover?

Honor Your Feelings without Food

Having been a dietitian for 18 years, I have seen my share of “emotional eaters”. Most people eat without feeling hungry.

Often to feel better or cure boredom. Is there something else you could do to deal with difficult emotions?

Perhaps you can try talking to a friend, praying, walking, distracting yourself with a hobby, etc. We explore all of the things that could work for you.

Respect Your Body

For ages, women have been trying to improve the look of their bodies. Bad body image days happen on the regular.

Most women would voice discontentment with their appearance.

Negative thoughts flood our minds when we look in the mirror. Shifting the focus to gratitude can make you better appreciate your body.

Women’s bodies can give birth, breastfeed babies, run marathons, lift groceries, hug our loved ones, perform yardwork, etc.

What is one thing your body can do that makes you feel grateful?

Exercise-Feel the Difference

Often, we exercise with weight loss as our only goal. We may choose activities we don’t enjoy in order to burn more calories.

Movement CAN be very enjoyable. When is the last time you played? Does the idea of getting activity make you smile? If not, perhaps there are other workouts you could try.

Honor Your Health with Gentle Nutrition

Of course, food is an important part of our health. However, we don’t want to only eat foods based on how many nutrients it has.

A wide variety of foods can ensure we are getting the macro- and micro-nutrients we need. There is no fretting, just enjoying.

Are you ready to make peace with food?

Intuitive eating can be adopted by anyone with any health condition. Yes, even diabetes and intuitive eating work.

Are you ready to try intuitive eating? I can help. I want you to feel at peace with food. Book a discovery call today to see if my services align with your health goals.

References

• Garvey WT. Is Obesity or Adiposity-Based Chronic Disease Curable: The Set Point Theory, the Environment, and Second-Generation Medications. Endocr Pract. 2022;28(2):214-222. doi:10.1016/j.eprac.2021.11.082

Disclaimer: This information is intended as a self-help tool for your own use, at your own risk. My opinions do not reflect the values, thoughts, or opinions of the Academy of Nutrition and Dietetics or other professional health organizations.