5 Steps to Beginning Your Freedom with Food Journey

Every damn day I am still figuring out my relationship with food. It’s fluid. It’s evolving. It’s changing. And it’s becoming healthier. Why? I think because I am able to step back and realize that I am not my thoughts around food. Slowly, I’m beginning to forget my food rules. When I eat something and it disagrees with my body, I notice and take note. When I eat too much, I no longer berate myself, I simply say, “Oh well. I get to try again tomorrow.” I like this kinder version of myself. Bonus: People who speak to themselves with kindness are able to effect change easier.

Today as you read this page, you will learn more about taking the first steps around finding freedom around food. What does freedom around food mean? It means that those old constructs you have in your head when eating something, “Oh, I’m horrible for eating this!” or “It’s 10:00 at night! I shouldn’t be eating now!” or “I hate myself so I may as well eat this entire pizza myself” begin to diminish. As with anything you learn, it takes time and practice and effort. There are days when it feels hard, and there are days when it feels not so hard. But to get to the other side, to experience food freedom and from those negative thoughts around food, you have to go t h r o u g h it.

Here I offer a little taste in a few simple exercises so that you can get started today, if you so choose.

5 steps to take to move toward freedom with food.

1.     Start. Do one thing. Dive in. Read one article (hello!) Slow down at one meal. Pick one single practice, such as being grateful for your food and noticing the color, texture, smell. Maybe meditate for a few minutes and just focus on your breath and feeling your body. Ask yourself, “What one thing can I do today to begin a healthier relationship with food?” and start there. Start with one small, easy step.

2.     Break a “food rule.” Start by listing out any food rules that you follow. Examples: I don’t eat after 7pm. I only have one sweet treat a day. I don’t eat carbs, processed foods, chips, etc. After you’ve made your list, pick one to break. Notice what happens. Anything? Nothing? Write about it. Be as honest as you can be. How does it feel to break a food rule? Terrible? Rebellious? Guilt-provoking? Freeing? Get curious, notice, and write it out.

3.     Give your body what it craves. Repeatedly ask yourself throughout the day, “Am I hungry?” and then honor the answer. If it’s no, do nothing. If it’s yes, eat something. If it’s no but I’m thirsty, drink something. Honor your body by noticing and giving it what it craves. Does it want salty or sweet? Does it want protein or carbs? Really check in mindfully and honor your body by choosing what it craves.

4.     Eat non-distracted. Put your phone away. Turn off the tv. Remove your laptop. Ask the kids to do something quiet for a bit. Eat fully focused on your food. Notice everything about it. Breathe. Taste. See. Touch. Smell. Listen. Be grateful it’s on your plate. Tune in to every bite. Complete a bite before loading your fork with the next. Focus fully on your eating experience. Attempt to get the maximum enjoyment out of eating.

5.     Find support. We all have to eat just about every day until we die, and no one needs to struggle alone. If eating brings up negative emotions, find a trusted girlfriend, a supportive group, a coach, a supportive family member, and talk to them about your food struggles. Do some research together and figure out how to make shifts in your patterns that needs shifting. You won’t have to look far to find someone having the same thoughts and feelings about food as you. Open up, do some asking, and see if you can find the support that you’re craving.

I hope you found these steps encouraging and helpful. If someone you know struggles with food, pass these tips along. If you are interested in joining our next Intuitive Eating coaching group, email me at bcbtelluride@gmail.com.