Recognize that your brain’s ‘wanting’ system (cravings, obsession) is often disconnected from your ’liking’ system (actual pleasure or satisfaction). Your mind might be lying about how much you’ll genuinely enjoy something.
Pay close attention to how food truly feels, tastes, and smells when you eat it. This practice can reveal that highly desired foods aren’t as pleasurable as anticipated and can help align your ‘wanting’ system with what you genuinely ’like’.
Before eating, pause and ask yourself why you have the urge. Is it true hunger, boredom, excitement, or just seeing the food? This curious, non-judgmental inquiry helps identify if you’re eating for fuel or emotional reasons.
Reframe your perception of food primarily as fuel for your body, rather than an extreme source of pleasure or anxiety. This fundamental shift can foster a healthier, less obsessive relationship with eating.
Avoid telling yourself ‘don’t have it’ as this often backfires by making you think about the forbidden food more, potentially leading to binges. Instead, focus on finding and enjoying healthier foods you genuinely like.
Enhance your enjoyment of food by creating positive stories and labels around it. For example, describing cookies as a ‘grandmother’s secret recipe’ can make them taste more delicious than just calling them ‘cookies’.
Develop rituals and cultural traditions around food, even if you’re starting new ones. This can provide alternative sources of pleasure and connection beyond hyper-palatable foods, making eating a more meaningful experience.
Minimize distractions like social media or TV while eating. Being present and mindful during meals allows you to fully savor and notice the food, which can enhance your enjoyment and satisfaction.
Pay attention to the setting and presentation of your food. Eating in a pleasant environment with well-plated dishes can make even healthier, less palatable foods taste better and be more enjoyable.
Instead of fixating on foods you’re trying to avoid, actively seek out and focus on the healthy foods you genuinely enjoy. This positive focus can help your ‘wanting’ system align more with nutritious choices.
A truly healthy relationship with food is one that doesn’t consume a lot of mental bandwidth or lead to anxiety. Aim for food to be a neutral or mildly positive part of your life, not an obsession.
When considering a healthy diet, look to traditional ways people used to eat, as these are often healthier than modern, processed diets, regardless of specific macronutrient compositions.
If you need more information or help finding support for eating disorders, visit nationaleatingdisorders.org.