Whether you use the Intuitive Eating Workbook or a good ol' fashioned journal, explore and get curious about the idea of food freedom. Doing some of the mental work first can really help with lowering fears associated with introducing what you previously considered "bad" foods back into your diet, or eating more than you were when on a restrictive diet. This can be really helpful for those who have dieted for a long time, Brianne Collette, RD, told POPSUGAR. She said, "review what your beliefs are around food. How can you look at them or think about them differently that would reduce guilt? Re-write your new beliefs!"
Cruz said you can also ask yourself questions like:
- "Why do I choose to eat certain foods? Because I was told these foods are 'good' or healthy, or because I was told to reduce or eliminate others?"
- "Why do I start or stop eating? Because I'm following a plan and supposed to eat at a certain time, or do I stop because I'm using the portion size as my guide as opposed to my own hunger and fullness?"
- "How do my food choices make me feel about myself? Do you feel guilty when you eat some foods or good about yourself for others? Do you use language like, 'I'm being good today?'"
You can also reflect on your experience with dieting, how you felt mentally and physically, and list all the reasons that it didn't serve you. Think about what you want your relationship with food to look like now. Registered dietitian Brenna O'Malley, creator of the health blog The Wellful said to ask, "What does food freedom mean to me? How would it help me live a life more in line with my values and what's important to me?"
It's really important and powerful to give yourself that opportunity to reflect on what you'll gain from food freedom and working on your relationship with food. O'Malley said it gives you something to look forward to and it also gives you more concrete goals.