Don’t label foods
People often talk about themselves in terms of being ‘good’ or ‘bad’ according to what they’ve eaten that day. We tend to pass this concept on to our children, making them feel ‘bad’ for having chocolate and ‘good’ for eating broccoli. This can also create stress and complex feelings that can increase an unhealthy relationship with food rather than curb it.
Everything in moderation
No food should be forbidden. Treating yourself with food you love now and again is a healthy way to stop cravings and binges. When you ban a food, you can end up wanting it more, then eating more than you would have in the first place.
Eat when physically hungry
We all sometimes succumb to emotional eating. Stress, anxiety and low mood cause us to crave higher-calorie, fattier foods, which make us feel temporarily better. But when we hide an emotion this way we mask what that emotion is trying to tell us, and instead replace it with regret or guilt for eating whatever we grabbed.
Leave the ‘clear your plate’ club
Try not to get sucked into the pressure of eating every scrap of food on your plate. Pay attention to how your stomach is feeling and eat slowly. It’s important that you eat to feel satisfied, as opposed to stuffing yourself.