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The Important Of Baby Steps

Rather listen to this lesson than read? no problem!

In The SociEATy we work much more strategically than "just eating". This is because.. well.. at first we don't know HOW to eat! So we first need to learn.

Studies show that dieting is correlated to a lessened ability to recognize and respond to hunger, fullness and satiety cues. It also increases the likelihood to binge eat. So... if we "just eat" of course we won't know how to stop eating (we don't have fullness cues!) and we'll probably just binge the cookies and then be left saying "I'll be more intuitive next time".

But here is the thing...

In order to BE more intuitive we need to LEARN. This is why The SociEATy provides you structure and doesn't just let you free-fall into the pantry. Could you do this an eventually figure it out? Sure probably! But can you side-step all of that binge-y stuff? 100%! And The SociEATy will show you how.

In stage 3 you'll learn how to get your hunger, fullness and satiety cues back nice and strong via something called "biological reconditioning". There are 2 key principles here: fueling your body every 3-6 hours maximum (can be much sooner than this!) and including carbs, protein and fat at most meals.

....How is that intuitive, you ask? "Listening to your body" also includes listening to your brain (it's a part of your body.. right?!). So we START here and then as your ability to recognize strong hunger, fullness, and satiety cues strengthens then you'll be like a bird who can spread her wings and "fly". But instead of just bringing you to the edge of a cliff and saying "go fly little birdie!" we'll show you HOW to fly. Much more comforting, right?!

You're in good hands here in, The SociEATy! Just consider this your personal flight plan! We'll get ya soaring in no time!

Let's test your knowledge!

When it comes to dieting what effects does it have on our hunger and fullness cues?
What is the process called of getting your hunger and fullness cues back after dieting?
What stage does The SociEATy go over biological reconditioning in detail?

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tips to help honor your hunger

1. "Wake Up" Your Hunger Cues

In stage 3 of The SociEATy we talk about how to "awaken" your hunger cues. To do this you need to so something called "biological reconditioning" which includes eating every 3-6 hours, eating to satisfaction and including carbs, fat and protein.

2. Brain Rewiring

If your brain is saying "don't eat!" talk back to it. Rewire your thoughts like we discuss in stage 1 video 3. "My body deserves fuel and I don't need to feel guilty over that!"

3. Practice!

The best way to overcome the guilt and fear of honoring hunger is to DO. Ask yourself what is holding you back. Worry of weight? Checkout stage 1 & 2 for more info on this!

create an emotional eating toolbox

Now, for each emotion list 3-5 ways in which you can cope with that emotion in a constructive way. For example, if your emotion is boredom maybe you’d write: do a puzzle, paint my nails, walk the dog or start a new book. If it’s stress, maybe you’d say take 5 deep breaths, make a to-do list, journal about how you feel, step away from the stressful task and take a walk around the block. Do this for each of your emotions.

1. Write down common emotions you feel

This is just going to be a place for you to start, you can always add to it later as you begin to notice emotions arise.

2. Create an action plan for each emotion

When you feel emotional eating coming on ask yourself the following questions:

3. Now it's time to use your toolbox!

  • Am I hungry or do I have a specific craving? If so, eat!
  • What am I feeling? Can I identify the emotion?
  • What do I need? What tool from my emotional eating toolbox can I use?

how to be free from food guilt

1. Approach your thoughts with curious awareness.

Where did this thought come from? Is this thought serving me or helping me achieve my why? What do I know to be true about the thought itself or what this thought will lead me to?

2. Take this thought and ask: Is this true?

Just observe them without judgment. You can do this by imagining that these thoughts don’t necessarily come from you- because that’s the truth.

3. Now, reframe this thought.

Adjust it to match what you know to be a food freedom truth.

Use this 4 step thought assessment and reframing exercise to help overcome food guilt.

4. Reflect on the situation.

Did it feel better to your body honor your hunger, craving, etc? Do you feel empowered for listing to YOU and not diet culture?

tips to eat more mindfully

1. Limit Distractions

Try gain 1 even sense back (ex. listening to a podcast VS watching a video) It can be incredibly helpful! This may take some planning ahead.

2. Describe Your Meal

Pretend you'll descibe your meal to a friend after- pay super close attention!

3. Take A Break

Make a plan to pause 2-3x during your meal. Set your fork down, take a sip of water, and just take a moment to pause and reflect on the food itself and your physical sensations.

tips to help honor your fullness

1. Don't get too hungry

Typically you'll want to aim to fuel your body every 3-6 hours maximum to prevent this

2. Eat mindfully

Limit distractions while eating and check in with how the food tastes, smells, etc.

3. Practice self-talk

Remind yourself that you can have this food again and check in with how you might feel if you do/do not keep eating. What will feel good?