Be the life of the party: develop intuitive eating skills through planning.
In the series of tips for Intuitive Eating, finding enjoyment in event or holidays can be tough when we struggle with our relationship with food. Planning ahead can help you avoid the struggle and focus on the enjoyment of good company and joy of the season.
Staying connected on the inside and out.
In the most recent blog post on eating mindfully, we discussed how we tend to disconnect from our bodies. Emotional triggers, habits, external pressures and distractions are a few big ways this happens for us.
By using a few simple ways to plan ahead, we can set ourselves up to be more present and eat intuitively in any situation.
Planning ahead is a great strategy to support the intuitive eating process and prevent overeating or fixating on food.
Here are some ways to do so through out the week to support the overall process:
Meal Planning:
Plan some meals in advance. This can include outlining your meals for the week, incorporating variety and a balance of nutrients. Having a few meals planned and ingredients in the home reduces the likelihood of feeling depleted leading to impulsive eating.
Keep healthy snacks readily available. Having nutritious snacks on hand can prevent extreme hunger, which often leads to overeating during meals. Opt for snacks rich in protein or fiber to keep you satiated.
Practice mindful eating throughout the day by paying attention to your food. Start small, with one meal per day or a few per week. Chew slowly, avoid distractions, savor the flavors, and pay attention to your body's hunger and fullness cues. This allows you to enjoy your food and recognize when you're satisfied.
Navigating Events
When we struggle to eat intuitively, social gatherings can be a major stressor. With unlimited amounts of food and stimulation, it can leave us feeling disconnected and distracted from our body.
Here are a Few Simple Tips to Prepare for Events:
Eat Regularly & Stay Hydrated:
Don’t skip meals the day of an event. Skipping meals can lead to excessive hunger later on, causing you to overeat. Aim for regular, balanced meals to maintain consistent energy levels and prevent overindulgence. Have a snack beforehand to curb excessive hunger.
Prepare and Set Realistic Expectations:
Before attending the party, prepare yourself mentally. Set realistic expectations and remind yourself that it’s okay to feel discomfort. Focus on small, achievable goals like initiating a conversation with one new person or staying at the party for a certain amount of time.
Set a Positive Intention:
Before the event, set an intention to focus on more active listening, connecting with others, or enjoying the ambiance.
Evaluate Potential Triggers:
Be aware of situations or emotions that trigger overeating. Stay in tune with your heart rate or fidgeting and use these as cues to step away and take a break to get back in touch with your body. Re-engage by initiating conversations with those that will support you emotionally.
Ways to Feel Supported During Events:
Bring a Wingman:
Consider going to the party with a friend or someone you're comfortable with and share your concerns with them. Having someone familiar by your side can offer support and make social interactions more enjoyable.
Engage Your Senses:
Be present and mindful during the event. Engage your senses by appreciating the decorations, music, or surroundings. Mindful presence helps in reducing the preoccupation with eating.
Engage in Activities:
Participate in activities or conversations that don’t revolve around food. Step away from where food is present to engage in games, dancing, or conversation with friends.
Volunteer or Help Out:
Offer to assist with organizing or coordinating activities at the event. This keeps you occupied and engaged in the event itself rather than looking for distractions.
Focus on Listening:
If you're feeling anxious about contributing to conversations, focus on being a good listener. Ask open-ended questions and show genuine interest in what others are saying.
Take Breaks When Needed:
It's okay to step away for a breather if you’re feeling overwhelmed. Find a quiet spot to relax, take deep breaths, or practice mindfulness to calm your nerves.
Challenge Negative Thoughts:
Challenge any negative self-talk or assumptions you might have about how others perceive you. Remember that everyone has insecurities, and people are generally more focused on themselves than on judging others.
By planning ahead and being mindful of your eating habits, you can reduce the likelihood of overeating or restricting and foster a healthier relationship with food. Remember, intuitive eating is a gradual process.
Be patient and kind to yourself as you work on building your confidence with intuitive eating. Each small step you take is a success worth celebrating. Seek support from a nutritionist, therapist, or a supportive community if you find it challenging to navigate this journey on your own.
Embracing a more flexible and intuitive approach to eating can lead to a healthier and more balanced life in the long run.
We are founded on the belief that in everything we do, we are all craving happiness and joy, and feeling great in your body is the best way to achieve it.
NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice