Tips to start living a non-diet life.
1) Eat like it’s the weekend on a Monday.
Forcing yourself to eat “clean” during the week and allowing yourself to eat in a more relaxed way on the weekend it the perfect way to make yourself feel restricted (and then obsessive) around food. Stop putting yourself on a diet every Monday. If you usually prep every morsel of food for Monday, switch it up by eating every meal out on Monday.
Stop trying to make your eating look a certain way. Stop having expectations that your eating should look a certain way. Your body will seek out nourishing foods if you stop restricting it – sometimes nourishing means apples and sometimes nourishing means apple pie. If you are restricting yourself around food, or have a belief that certain foods are good or bad, then overeating will continue to be a natural reaction of the physical or mental deprivation you are putting yourself through. (go read that last sentence again.)
2) Use the hunger & fullness scale
Instead of tracking your calorie intake on an app, become aware of your hunger and fullness cues. Don’t be hyper-obsessive about tracking your hunger/fullness, just be hyper-aware for a bit. Tune into your body. Extreme hunger leads to extreme eating, so a good idea is to start eating around a 4 and stop at 6 (aka a fullness level that will keep you full for 3 hours). (pssst. if you don’t have normal hunger & fullness cues, find a non-diet registered dietitian to work with to help them come back.)
3) Tune into what feels good for your body.
This weekend we ate donuts for breakfast. Quite honestly, donuts for breakfast make me feel like complete junk. I know this. I end up nauseous, because my blood sugar is all over the freaking place. I know donuts feel best in my body when I have a donut + a latte for a morning/afternoon snack after I’ve had a breakfast that involves a a combination of protein + carbs + fat. I know this, but sometimes the experience of enjoying donuts for breakfast with someone I love is more important than how the donuts make me feel. All this to say, you are allowed to decide what feels good in your body. You are allowed to value relationships and experiences. You are NOT allowed to let a person you follow on Instagram determine how you should eat or what feels best in your body.
If you have a difficult relationship with food and your body, I hope you will look into my online course and see if it is something that resonates with you.
Would love to hear your tips in the comments for how you live a non-diet life!