Hey lovelies! I hear from women all the time that their #1 struggle is eating well without getting obsessive. We know what we “should” eat but we can’t seem to implement it. We either restrict ourselves and feel super deprived or we get overwhelmed by all the “shoulds” and eat whatever we want, leaving us feeling lots of guilt. (If you’re overwhelmed by constant food guilt, grab a copy of my #ConsistentNutrition Cheatsheet right now). Either way, it’s super effing stressful to constantly think about what we “should” eat.
We’ve all been there, right?
Back in my calorie counting days, I’d carry around this little black notebook to calculate my daily intake. Each choice I made was meticulously planned to fit into the specific overall calorie count. If eating a chocolate Clif Bar would make me go even 10 calories over my daily limit, I’d pick a different, less satisfying flavor to remain under my goal. I’d wait as long as possible before eating breakfast to “save” calories for later.
It was an exhausting way to live, making it inherently unsustainable. With lots of experimentation, I’ve found these three super straightforward ways to detach from stressing about every bite we eat.
How to stop stressing about food (in three steps!)
I know, I know. This is super counter intuitive (and many of us struggle with giving up the control counting calories gives) but it’s SO important to stop stressing about food. When we stop counting, analyzing, and measuring everything, we free up mental space to focus on other non-food relating things.
Instead of counting calories constantly, we’ve got to automate our eating so we no longer have to think so much about it. I want us to make it super simple. Instead of counting anything, I want you, my friend, to focus on just two things: protein and veggies. Every single time you eat, grab a portion of protein and some vegetables. If you’re still hungry, add some healthy fat or complex carbohydrates, depending on your goals.
Want more help getting in veggies at every meal? Grab some of my best tips.
This super simple strategy makes all the difference, because we’ll be eating lots of nutrient dense and non-calorie dense foods. This will allow us to eat more AND make sure we aren’t missing out on any key nutrients. In layman’s terms, low calorie density = large portion size. And large portion sizes keep us (me) happy. Follow along on Instagram and Facebook with #mindthemiddle and #ConsistentNutrition to see how I implement these strategies day-to-day.
I talk with women all the time who are struggling to stay consistent with their nutrition. They know what they “should” eat but they can’t seem to implement it when outside of their normal routine. They either restrict themselves and feel super deprived or they get overwhelmed by all the “shoulds” and eat whatever they want, leaving them feeling lots of guilt.That’s why I created my #ConsistentNutrition Cheatsheet to help all of us implement the things we know we should do with our nutrition. There are no crazy meal plans or calorie counts, just the handful things you need to implement daily to eat moderately and find that middle between restriction and guilt.
Also, if you’re struggling to give up that control, tracking meals by taking photos a couple times a month helps my clients SO much. As humans, creatures of habit, most of our daily intake is the same day-to-day, so tracking a couple times a month is sufficient.
Add more protein
Once we’ve lessened or eliminated counting, it’s time to turn our attention to the foods we’re eating. Just by implementing certain food habits, we can lessen our thoughts about food! This is where protein comes in.
Protein is my favorite macro, and just about every woman I speak to is not getting close to enough! By focusing on protein, we fill ourselves with quality fuel, helping us feel super satisfied for hours after our meals. When we aren’t hungry all the time, we can stop obsessing over what to eat next.
- Keeps us feeling full for longer
- Takes more energy to break down than carbohydrates or fat (burning more calories)
- Is a building block for important molecules in your body, like hormones
- Helps regulate blood sugar and hunger pangs
So what’s the next step?
I recommend eating protein every single time you eat. If you’re still hungry, cool, grab some more food. But starting with protein is going to improve your satiety, decrease cravings, and help you stop thinking about food all the time. If you need suggestions on what to eat, check out my top 5 protein foods.
Plan your indulgences
For those of us with disordered eating backgrounds, indulgence is tough. We either feel like we should restrict or count every bite that goes into our mouths or we’re indulging at full speed. This always made me afraid of indulging at all, because I felt like I couldn’t stop. And when I did indulge? I felt insanely guilty later. I thought I had to feel guilty or restrictive; those were the only two options. If you are sick of feeling guilty or restrictive when eating, my #ConsistentNutrition Cheatsheet will help you navigate the middle between guilt and restriction. Grab your copy now.
I created my conscious indulgence framework to specifically guide and plan our indulgences.
There are two parts:
Daily indulgences: these are indulgences that are part of our daily routine. We indulge daily because this makes indulging way less taboo. This helps us stop stressing about what we’ll eat, because it’s part of our routine. These daily indulgences are small, things like a few malt balls, some wine, or maybe a handful of chips.
The second part is the conscious indulgence. A conscious indulgence is an indulgence you specifically plan and are choosing. This may be something a little bit bigger or more substantial but it’s always consciously chosen. We would use these indulgences when we’re out to eat and we’re making tougher nutrition decisions. So, when we walk into a restaurant, we already consciously choose how to splurge and how we’ll stay more consistent with our goals. This gives us the willpower to pick healthier options to fill the rest of our plates. Win, win, and win(e).
This framework has changed my relationship with food and has drastically reduced my food stress. And that’s why I’ve put together an entire implementation guide in my #ConsistentNutrition cheatsheet. Click this link to learn more and grab your copy.
Show me what YOU choose to indulge, both daily and consciously, in with #myconsciousindulgence.
I hope these help! Try out these three ways to stop stressing about food and let me know what you think! If you need more help relieving stress over food, free counseling might be helpful – more info here.
Do you stress about food?