1️⃣ Know your triggers…busy days are NOT an excuse to binge eat when you FINALLY sit down for the day nor are they and excuse not to eat at all. Have a plan in place. Have food prepped and on hand that will keep you on track with your goals. Don’t even bring the junk food into your home.
2️⃣ Have SOME now and you get to ENJOY IT AGAIN later. It’s an automatic boost in dopamine to know that I get the “reward” of eating something again and even again and again should I so choose. I literally repeat this mantra every day and sometimes multiple times a day.
3️⃣ Water first! Veggies most! Thank you @2bmindset. This one is for all my volume eaters! This entire concept completely switched my brain and my ability to not just tackle intuitive eating but to master it.
4️⃣ Eat with the small fork. This one might sound silly to most. But to anyone who struggles with disordered eating then you know that small forks ➡️ small bites ➡️ slower eating ➡️ more time to make a mind/body connection with the food you are eating.
5️⃣ Leave some food behind. It’s ok to do so. I promise. To anyone who grew up in a “clean your plate or else” household this one is for you. It’s ok to listen to your body. When you feel full it’s ok to stop eating. When you feel full it’s ok to leave some food behind. Even if it’s only a few bites. Just leave it.
