Keep a Food Diary
Keeping a food diary is a great way to help you identify patterns and triggers that contribute to unhealthy eating habits. I would advise you to keep the diary pretty simple. Don’t overcomplicate it unless you need to.
Some circumstances might require more detail, if for example, you are trying to work out any intolerances you may have. If you do suspect you have intolerances, I would recommend creating a spreadsheet to keep track of any symptoms you get after eating. As somebody with MCAS (an immune response/allergy condition), I have had to do this on multiple occasions and it has really helped me work out what I should and shouldn’t be eating.
Practice Mindful Eating
Instead of eating on the go or while multitasking, take the time to sit down and fully focus on your food. Pay attention to its taste, texture, and smell, and eat slowly to savour each bite.
You can read a blog post where I go into much more about mindful eating here.
Find healthy substitutes
Instead of eliminating all of your favourite foods, try to find healthier alternatives. For example, use Greek yogurt with fresh fruit and some seeds instead of a fruit yoghurt off the shelf which is likely to be full of added sugars and artificial colours/flavourings. This will not only help you with weight management, but it can also help you keep your blood sugar levels more stable and therefore give you more prologued energy.
Get moving
Exercise can help reduce stress, boost mood, and improve overall health. Aim for at least 30 minutes of physical activity each day. Moving after you eat can also help keep your blood sugar more stable.
Connect with others
Building a supportive community can help you feel less alone and more accountable for your actions. Reach out to friends and family, or consider joining a support group to help you.
Challenge negative thoughts
It’s common to have negative thoughts about yourself, your body, and your relationship with food. When these thoughts come up, take a moment to challenge them. For example, if you are overweight, you may tell yourself you are ‘fat and disgusting’. This is really unkind, and can fuel negativity and depression. Try being as kind to yourself as you would be to others. Tell yourself how unfair these thoughts are. If you are overweight, it’s a positive thing to be aware of it because it can help you change your habits. By being positive, it can really kickstart you into a better way of living and treating yourself better. You deserve self love and self care.
Seek professional help
If you find that you are struggling to make changes on your own, consider seeking help from a therapist or registered dietitian. They can provide guidance, support, and strategies to help you overcome your unhealthy relationship with food.
Final Thoughts
If you had told the me of ten years ago that I would have cut out sugary snacks, I would have said that it wasn’t possible. I was addicted to them and suffered awfully with my mental health with food restricting and bingeing. I am now in a much better place because of what I have learned, and by using a lot of the techniques above so I hope sharing this blog post helps somebody else make the progress I have.
Remember to be kind to yourself, take things one step at a time, and seek help if you need it.