3 main reasons you feel out of control around food

Did you know that there are 3 main reasons you feel out of control around food?

Here’s my top 5 Tips to regain control over your eating and feel more at peace with food and your body. 

 

Can you relate to any of these statements: 

 

• “Why can’t I stop eating sugar once I start? (Am I addicted to sugar?”)
• “I can’t keep certain foods in my house or I will lose control around them! (I can’t be trusted!)
• “Am I really hungry or am I just bored?” (and you eat anyways!)
• “I have no willpower. Why can’t I stay motivated to make healthy choices?” (I know what I “should” be doing, but don’t do it!)
• I feel crazy and guilty around food. (What’s wrong with me?)
• If I just had a better body, I would be happier. (But some part of me knows that my inner happiness shouldn’t hinge on the external)
• I’ll never get healthy if I can’t lose weight. (Can I really be healthy at any size?)
• I hate my body, there’s no way I can be happy at this weight/size. (This is a trap!)

 

I know these thoughts are tough and can make you feel out of control around food, but there is a way out. 

Let’s talk about how to regain a sense of CONTROL. 

But first, let’s discuss the three main reasons you feel out of control around food (and perhaps your body as well!)

THERE ARE 3 MAIN REASONS YOU FEEL OUT OF CONTROL WITH FOOD

1.PHYSICAL RESTRICTION 

2.MENTAL RESTRICTION 

3.EMOTIONAL RESTRICTION 

 

BUT WHAT DO THESE MEAN? Let’s break them down! 

 

1.PHYSICAL RESTRICTION This happens when you are limiting your food intake in some way. You might be limiting the overall quantity that you eat, or you might be cutting out particular food groups.

 

2. MENTAL RESTRICTION Mental restriction occurs when you might be allowing more foods, but you still label them in an all or nothing way. You see foods as either GOOD or BAD and struggle with a flexible mindset. JUDGEMENTS DRIVE OVEREATING AND FEELING OUT OF CONTROL.

 

3.  EMOTIONAL RESTRICTION You use food to cope and are restricting finding ways to nurture yourself and meet your needs beyond using food.  You experience intense guilt and shame for using food to cope because it’s not what you “should” be doing. This is often called ‘emotional eating’ and how might you be restricting other areas of your life? You are emotionally starving.

 

 

YOU MIGHT BE EXPERIENCING PHYSICAL RESTRICTION IF ANY OF THESE APPLY…

 

• I count calories and don’t let myself go over my limit for the day 
• If I eat more than I “should” I need to workout extra
• I don’t eat [carbs/fats/processed food/dairy/other food category] 
• I don’t drink liquid calories
• I limit my food intake if I will be drinking alcohol that day
• I practice intermittent fasting and only eat during a certain window of time, ignoring hunger
• I often feel tired and fatigued
• I often find it hard to concentrate and experience brain fog  

 

Can you relate? There are ALL signs that you likely are not eating enough.

 

YOU MIGHT BE EXPERIENCING MENTAL RESTRICTION IF ANY OF THESE APPLY…

 

•  I label foods as ‘good’ or ‘bad’ and myself as good or bad based on how “healthy” I think I’m eating
•  I consider my day of eating good or bad based on what I had
•  I try to eat “clean”
• I believe ultra-processed foods are bad and I try to avoid them
• I don’t eat junk food
• I have to earn my food with vigorous exercise 

 

All of these beliefs  are forms of MENTAL RESTRICTION which can keep you stuck in the cycle and feeling out of control.

 

YOU MIGHT BE EXPERIENCING EMOTIONAL RESTRICTION IF ANY OF THESE APPLY…

 

• I feel intense guilt If I eat something bad or when I’m not physically hungry
• I am ashamed of eating when I’m bored, stressed or even happy
• I oftentimes don’t know what else to do to cope with difficult feelings
• I am I’m upset when I can’t eat the way I had planned to 
• I consider myself an ‘emotional eater’ – food is a source of comfort
• I know I am an emotional eater but I just don’t know WHY I am doing this and I wish I could figure it out!

If you relate to any of these chances are, food is serving to protect you in some way as a coping strategy. This is normal!

OK, I relate, what do I do now?

If so, you are not alone. I know these thoughts and behaviors are not serving you, so let’s go over 5 tips to help you regain a sense of control with food.

Make a note of which TIP you want to think about bringing into your consciousness more. 

 

TIP #1: EAT ENOUGH AND EAT FOOD YOU LOVE 

 

 

 

This tip might seem simple but it is not always easy. Eating enough food, that is, enough of a balance of everything our body needs to thrive is where our freedom and control is found. Eat enough carbohydrates, protein and fats. Eat enough high fiber foods, eat enough colorful veggies and fruits. Don’t go longer than about 5 hours without eating, or you will get SO hungry – a recipe to feel out of control and anxious around food.

 

 

TIP #2: LET GO OF THE TRACKERS AND OTHER DIETING TOOLS

 

Are you counting calories, tracking macros, or checking how many calories you burn during a workout? Even stepping on the scale can hold you back. It’s time to stop focusing on the numbers and release the need for constant tracking. When you can let go of external tracking methods, this forces you inward and intuitive eating becomes much more effective as you no longer are placing your power and validation outside of your body. 

 

TIP #3: UNCONDITIONAL PERMISSION TO EAT 

 

Grant yourself full permission to eat all foods. As scary as this sounds, it is a crucial first step towards making peace with food. This is one of the ten principles of Intuitive Eating When you follow strict external rules about what’s allowed, it becomes harder to find balance and a sense of control. Scarcity and deprivation will keep you trapped in this cycle which just increases out-of-control feelings. 

Remind yourself that all foods fit, and you get to eat whatever the F you want for the rest of your adult life. 

 

TIP #4: EMBRACE FOOD NEUTRALITY 

Food does not determine your moral worth. You are under no moral obligation to be healthy. You are not a ‘bad’ person for eating ultra processed foods. When we link our self-worth or morality to what we eat or how we move our bodies (exercise), we get caught in a trap of feeling ‘never-good-enough.’ Embrace the mindset that you are worthy, no matter what you eat, how much you eat, or how you move or how little you move. 

 

TIP #5: YOUR COPING IS ROOTED IN WISDOM

Emotional eating is a normal coping strategy for all humans. We never ‘get rid’ of this behavior, instead we gain a sense of compassion for how and why we ended up here. From this palace of compassion, we then can access deeper truths and wisdom to get our needs met more directly than food can. Emotional eating is a portal into getting our deeper needs met with compassion and wisdom.  

 

Which one of these tips resonate with you the most? Which one might you want to challenge yourself with?

 

Are you ready for a change?

These tips are just the beginning, and having a coach (like myself who is also 100% recovered), to guide you through this journey can make all the difference. You can do it alone, but you will get there faster with a trusted coach. 

If you’re ready to:

• Eat the foods you love without guilt and shame
• Stop obsessing over food and your body
• Accept your body instead of constantly criticizing it and trying to change it
• Discover your deeper unmet intrinsic needs so you can shift away from emotional eating and tend to what your soul is really craving, what you are really hungry for
• Are you ready to feel IN CONTROL of your life again?

I’m here to help you get there!

Let’s do this together. Reach out and Book a free 30 minute call with me here

Much love,

Karen Louise (your anti-diet dietitian and nutrition therapist  since 2005)