Do you reward yourself with food?
After a really hard workout, do you feel like you deserve some ice cream? Or maybe a burger and fries?
After a long day at work or a long day at home with your kids you feel like you should reward yourself with a glass of wine?
When you’re rewarding yourself with food, you are also giving yourself permission to indulge; something you maybe wouldn’t do on a daily basis. Food shouldn’t be a reward … there are better things to reward yourself with!
Here are 6 takeaways that can help you find a better relationship with food.
Eat with intention. Get rid of mindless eating … sit down, take time and enjoy your meal, turning off all distractions. It does take 20 minutes for your stomach to tell your brain you are satisfied, so eat slowly and enjoy! Use all the senses to experience your food - what it looks like, what it smells like, tastes like, and even the texture! You don’t go to an expensive restaurant and scroll through your phone while eating and not pay any attention to your food. NO! You experience that moment. You’ll find me looking at the description of the meal thinking “So interesting! I would have never put those flavors together!” Emotional hunger and the need for connection, compassion, or empathy will never be filled by the physical means of food. This creates an unhealthy cycle of shame and then reward that involves food.
Avoid labeling foods as “good” or “bad”. What do you think of when you see a piece of chocolate cake? Do you instantly think “all those calories!” Or “I can’t have that .. it will go right to my waistline!” Or are you reminded of birthdays, celebrations and family memories as those are the times we usually enjoy cake!? Using ‘bad foods’ as a way of rewarding ourselves when we are ‘good’ creates an unhealthy emotional relationship with food. Rather than think of food as good or bad, maybe think of it as foods you should enjoy on most days, and foods you should enjoy just on occasion.
Treat yourself to non-food rewards. There’s nothing wrong with rewarding yourself after an achieved accomplishment, but it shouldn’t be food! When reaching your goal, celebrating a win, or achieving something you have been working at, get a new workout top! Or maybe it’s some new workout shoes. Enjoy a pedicure or a facial! Maybe you just want to purchase the newest book you’ve had your eye on or indulge in a People magazine … are those still out there? Rewarding yourself with food does not give you that healthy relationship we are striving for.
Don’t wait too long to eat or restrict yourself from your meals. I usually finish early with dinner (being sure my food is digested and I can fully rest at bedtime) and fast around 13 hours before eating my breakfast smoothie in the morning. Whatever your eating schedule is like, don’t wait too long to eat or you’ll find yourself hangry and it could easily lead to binging and overeating for the day. Make sure you listen to your body and quit eating when you are satisfied! I eat healthy portions 3 times a day.
Give yourself some grace. If you are struggling with emotional eating or if you turn to food as a way to cope with anxiety or your emotions, get out of that negative self-talk and set yourself free! Food will not cure your anxiety or those negative emotions. Be kind to yourself! Wake up each morning with gratitude and talk nicely to who you see in the mirror. Nobody is perfect and we all make mistakes. Each day you have a new 24 hours to make the best of it. We need to celebrate our wins, but also take ownership when you mess up and please know that tomorrow is a new day and you can try again. This is a process … it doesn’t happen overnight.
Ask for help when needed. Many times when we turn to food for comfort, there is something deeper you are dealing with. Be sure to talk to someone about it. I am not a therapist, but I have coached many women to get over these thoughts of being held captive by food and teaching them strategies where it’s such a mindset shift and a lifestyle change and THEY are now in control of their eating habits and enjoying life.
Save these 6 takeaways and write them down. Maybe post them to your mirror or refrigerator door. If you’ve struggled with rewarding yourself with food and you’re looking to stop this cycle, send me a message and let’s chat! YOU can gain control and overcome this.