Repost: Embracing Food Freedom: How to Eat Whatever You Want Without Overdoing It

In a previous blog post, I delved into a common struggle many of us face:

the fear of overindulging when we give ourselves permission to eat whatever we want.

This common worry has struck a chord with so many because let's be honest who hasn't experienced that inner battle between craving indulgence and fearing the consequences?

Imagine this: you’re navigating a Christmas party filled with tempting treats. The anxiety, the internal negotiations, the fleeting sense of triumph followed by the inevitable guilt and shame—it's a dance many of us know too well.

The root of this struggle lies in the restrict-binge cycle, the thing we force ourselves into when we label foods “good” and “bad” and then try to follow a strict regime. When we finally allow ourselves to indulge, like at a party, we’re opening the floodgates. Our bodies, primed for scarcity, respond by storing up as much as possible for the next famine, leading to overeating and later feelings of guilt.

But there's another culprit at play too: rebellious eating. When we rebel against restrictive diets and rules, we often swing to the other extreme, indulging in all the “forbidden foods” we’ve tried to push away. It's a phase many of us go through when we try to break free from the shackles of diet culture. While leaving diet culture behind is always the ideal, the cycles and phases can leave us feeling out of control and disconnected from our bodies.

So, how do we navigate this newfound freedom without succumbing to overindulgence?

The key lies in embracing intuitive eating and gentle nutrition with mindfulness.

First and foremost, we must dismantle the belief that certain foods are inherently "good" or "bad." Food is neither virtuous nor sinful; it's simply fuel for our bodies. When we release the moral judgment surrounding food, we can approach eating with a sense of freedom and abundance rather than scarcity.

At the same time, honoring our hunger and fullness cues are essential. By listening to our bodies and eating when we're hungry, we can prevent the ravenous binges that often occur after periods of restriction. When we're satisfied, we can stop eating without feeling deprived or guilty.

Then, we can practice mindful eating.

Instead of mindlessly devouring a bag of chips while scrolling through social media, we take the time to savor each bite. Notice the flavors, textures, and sensations of the food. Remember the Tootsie Pop commercial from the 80’s? The little boy asks the owl, “how many licks does it take to get to the center of the tootsie pop?” The owl licks “1, 2, 3 . . .Crunch. . .the world may never know.” Don’t be like the owl, impatient and impulsive. Instead, slow it down. See how long you can keep the tootsie pop (or whatever you’re eating) in your mouth. Notice how it feels and tastes, notice how it begins to dissolve. Do the tastes change as it dissolves? Does it taste as good when you eat it slowly and mindfully? Eating slowly and deliberately allows us to fully enjoy our meals and tune in to our body's signals of satiety.

Years ago, when I first got off the diet roller coaster, I had a slight obsession with Oreo cookies. Actually, I had a slight obsession even before then: I couldn’t have a package of Oreo cookies in my house longer than a few days because I could (and would) eat an entire row in one sitting.

I share this personal anecdote about my own journey with Oreos because it illustrates how mindful eating transformed my relationship with indulgent foods. By slowing down and paying attention to my body's cues, I was able to actually enjoy a few cookies without feeling the urge to devour the entire package.

But perhaps the most important takeaway from mindful eating is this: you are in control. You have the power to choose what you eat and how much you eat. Embracing this autonomy empowers you to make conscious, intentional decisions about your food choices without falling victim to the whims of rebellion or deprivation.

As we wrap up, I invite you to envision a future where food is no longer a source of anxiety or guilt. Imagine savoring each bite, guilt-free, at holiday gatherings and social events. Picture yourself feeling confident and at ease around food, knowing that you have the tools to navigate any situation.

Remember: you are worthy of nourishment, pleasure, and joy.

When you are ready to make peace with food, reach out to us. We’re here to help.

Let's embrace this journey together and discover the freedom that comes with eating whatever we want—mindfully, joyfully, and without regret. Take your first step towards a mindfulness journey by connecting with one of our therapists in Cedar Rapids, Des Moines, or virtually anywhere in Iowa!