<body><div><img src="https://img.particlenews.com/image.php?type=thumbnail_580x000&amp;url=1KAE82_0vRDUdOf00" alt="https://img.particlenews.com/image.php?url=1KAE82_0vRDUdOf00" width="1528" height="800" >Key points<ul><li>People often report feeling "out of control" around certain foods.</li><li>The message is part of diet culture that we must always be "in control."</li><li>Mindful eating is the antidote to feeling out of control.</li></ul>"I feel completely out of control when I am around food that tastes good!"This is one of the most common things my clients/readers tell me. Does it found familiar?If you’ve found yourself caught in the cycle of mindless or binge eating, you’re not alone. Many people experience guilt and frustration after episodes of overeating/mindless eating, leading to emotional eating patterns that can feel overwhelming. But what if I told you that the key to breaking this cycle isn’t about gaining control, as we have been taught to believe in our diet culture?Instead, it’s about letting go and making conscious choices. Trying to control your eating can be like trying to hold onto a bar of soap in the shower—the tighter you grip, the more it slips away. The harder we strive to resist cravings or impose strict rules, the stronger those impulses can become.The Why: Trying to control eating often backfires because it activates our instinctive fight-or-flight response, triggering cravings instead of calming them. When we impose strict rules, our brains interpret this as a threat to our freedom, leading to an intensified desire for the very foods we're trying to avoid. This paradox reveals that the more we fight against our cravings, the stronger they become, creating a cycle of resistance that can leave us feeling even more out of control. And, it creates a sense of shame that we aren't acting as we believe we "should." Instead of control, embracing a mindset of curiosity and compassion allows us to explore our relationship with food in a healthier way. The Answer: Reframe this journey. It’s not about restriction; it’s about taking charge of your choices with compassion and awareness. Here’s how to approach mindful eating and shift your mindset.1. Make Conscious Choices vs. Telling Yourself to Gain Control. Shift your perspective from "I need to control my eating" to "I choose to eat mindfully." Ask yourself what you genuinely want to eat and how it will make you feel. This approach empowers you to enjoy a variety of foods without guilt, fostering a healthier relationship with what you consume.2. Change the Scene. Breaking out of the cycle of mindless eating often requires a shift in our environment. When we find ourselves in familiar settings—like the kitchen or living room—our brains can easily slip into old habits and triggers. By consciously changing your surroundings, whether it’s stepping outside for a walk, moving to a different room, or even just taking a moment to breathe in a new space, you disrupt that automatic loop. This change can create a pause, giving you the opportunity to reassess your cravings and emotions. By stepping away, you can break the cycle and approach your eating habits with a fresh perspective, allowing for more mindful choices.3. Pause and Breathe. Before reaching for a snack, ask yourself, "What am I feeling?" This simple act of reflection can help you reconnect with your body’s signals.4. Engage Your Senses. When you decide to eat, fully immerse yourself in the experience. Notice the colors, textures, and aromas of your food. Take small bites and savor each one. This not only enhances your enjoyment but also helps you feel satisfied more quickly.Again, when you hear yourself use the world "control," reframe to wanting to make conscious choices. </div></body>

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What to Do When You Feel Out of Control Around Food

People often report feeling \"out of control\" around certain foods. The message is part of diet culture that we must always be \"in control.\" Mindful eating is the antidote to feeling out of control. \"I feel completely out of control when I am around food that tastes good!\" This is...

People often report feeling "out of control" around certain foods. The message is part of diet culture that we must always be "in control." Mindful eating is the antidote to feeling out of control. "I feel completely out of control when I am around food that tastes good!" This is...

What to Do When You Feel Out of Control Around Food

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