After going on a diet, which tells you what to eat and when, it can be really hard to tap back into your own appetite signals.
You might find yourself eating just because it’s “meal time” as opposed to if you are hungry.
Or you feel anxious that you would just smash through a whole tub of ice cream if it was handed to you.
This loss of intuition can be a bit scary and leave you feeling out of control.
Have you experienced this?
If so, you are not alone. I’ve struggled with this myself in the fast, and I’m seeing this more and more in clinic.
Here are a few things you can do to restore this intuition and get you feeling back in control..
1. Firstly – Remove the weight loss pressure. This way you can focus on how food feels without that weight loss voice interfering. (Easier said than done I know…but it really is important).
2. Slow down when you eat. (I often give clients a mindful eating script). Allow yourself to take it all the fats/sugars and flavours, and notice how much more satisfied you are. This is a great way to prevent over-eating without portion control.
3. Focus on how food actually feels, both during, 1 hour later, and 3 hours later. Was this satisfying? Do I feel nourished? Did it keep me full? Start re-learning how food actually effects you.
4. Observe your eating experiences from a curious/non-judgemental perspective. Remove any guilt attached as this can lead to restricting or going into a “stuff it” mentality. I often recommend keeping a journal.
P.s. I understand that when you’ve been on a diet for so long, it’s hard to know where to even START when it comes to normal eating.
This is something I can help you with.
Together we put together a typical eating day with food you enjoy, which meets your personal nutrient requirements. This takes the guesswork out and leaves you feeling safe to begin the intuitive eating process.
If you need help with this, get in touch and we can discuss how to get you started x