Wholeness Healing Center

Making Peace with Food

When we think of a diet mindset, where does this come from? Diet culture is a set of societal standards that often will reward thinness and assume that eating in a certain way will result in having good health and the “right” or “correct” body composition. This can be misleading and hurtful as even if people consumed the same foods and engaged in the same amount of activity, we would still have a variety of sizes and health. There are alternatives to this diet mindset known as attuned or intuitive eating, so that you can nourish your body and find peace with food.

Letting Go of the Diet Mindset: When we look at and can identify powerful messages we have received in our lives and are able to challenge or reject those messages, it can keep us from getting stuck in this diet/rebound cycle. Start by writing down five messages you have received from others (friends, family, social media, medical professionals) and then five that you have given to others.

Learning Attuned Eating: This step involves practicing self-care with your hunger needs. Just as you plan and prepare for hunger with kids when you are away from home, take the time to plan ahead and take food for yourself during the day so that you are not going too long without food.

Cultivating Mindfulness: Just as mindfulness is about being present without judgment, mindful eating can allow a person to eat without self-criticism. Try to cultivate a mindful eating experience by breathing into the present moment, noticing any judgmental thoughts about what you are about to consume and letting go of those thoughts. As you eat, just really pay attention to how the food tastes in your mouth or how it feels in your body, and finally, notice if there is anything that you would change about the experience for future reference.

Finding Self-Compassion: Past or present food insecurities can impact your ability to make peace with food. If you are or have been without food, it can be difficult to pay attention to fullness cues due to periods of time where you haven’t been able to eat or eat enough.

Tuning into Your Emotions: While it is important to develop ways to regulate your emotions, remember that turning to food is an attempt at self-care. Make a list of feelings that lead you to eat for emotional reasons and then choose words that best describe what food does for you in those moments. Comfort, distracting, soothing, calming, numbing? Instead of berating yourself for emotional eating, recognize that you are doing your best to cope as you learn other ways to manage your feelings.

Nourishing Your Body: Your body cannot tell the difference between a diet and famine because the human body is wired for survival. When it doesn’t receive enough nourishment, it hangs onto much-needed energy and sends out signals to eat more. Reflect on what happens when you undereat during the day. For example, how does it impact your mood? Your ability to concentrate? Your energy level? Remind yourself that bodies of all sizes need adequate nourishment throughout the day.
Reclaiming Your Life: As you make peace with food, gather resources that help you feel more at home in your body. Search for body-positive resources that respect bodies of all shapes, sizes, skin colors, abilities, sexual orientations and ages.

Works Cited
Matz, J., Pershing, A., & Harrison, C. (2024). The Emotional Eating, Chronic Dieting, Binge Eating & Body Image Workbook: A Trauma-Informed, Weight-Inclusive Approach to Make Peace with Food & Reduce Body Shame. PESI Publishing, Inc

 

Tags: learning attuned eating, letting go of the diet mindset, Making peace with food, nourishing your body