As a person carrying excess weight, you may feel like food is the enemy. After all, isn’t food what got you here in the first place? Thinking this way can lead to a host of mental issues, from anxiety and depression to disordered eating. Part of being healthy is embracing food for its intended purpose: nourishment. Here are some steps you can take to build a better relationship with food:
The first step to making a change is knowing your starting point. Take a good hard look at your current relationship with food. Are you an emotional eater, and if so, what triggers the emotional eating? Do you believe there are good and bad foods, and therefore judge yourself when you eat the “wrong” ones? Consider past experiences with food and how they may be influencing your current relationship.
Mindful eating, simply put, is thinking about what and why you’re eating. During each meal or snack, slow down and savor each bite. Think about the textures, flavors and how the food makes you feel. Listen to your body’s hunger and fullness cues. Focus on the eating experience every time, and you may start to enjoy eating more. Your relationship with food will move from one based on shame to one based on nourishment.
When you’re in a calorie deficit, it’s easy to fall into the trap of eating the same thing over and over again. You may think there’s no way to have delicious food while losing weight, but that’s simply not true. Find more healthy recipes, exploring new foods and flavors as you make them. Make sure each meal contains a variety of nutrients. One great way to stay on track is by prepping your meals ahead of time for each week.
We learn a lot of lessons about food, and one of the hardest but most important things to do is unlearning the harmful ones. Diet culture may have taught you that restriction is the only path to health. Focus on nourishing your body, rather than restricting or controlling your food intake. When you think of food in a positive light, it can help you rebuild your relationship with your body, too. Your body can do incredible things, and as you get healthier, you’ll find that it can do even more.
Rebuilding your relationship with food is rarely easy. Fortunately, there are resources that can help. A registered dietitian can provide personalized nutrition guidance to help you get on the right track. Mental health therapy can help you address emotional eating issues. If you find it beneficial to talk to others with shared experiences, join a support group or online community for individuals working on improving their relationship with food.
The most important thing to remember is that food exists to nourish us. It provides the energy that we need to get through the day. If you’re eating the right things, that energy can help you thrive. So go out there, find your favorite healthy foods, and learn to enjoy eating in a positive way!
