Registered dietitians and eating disorder specialists share tips for overcoming mental restriction, a roadblock for intuitive eating.

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While many people might not think this is a form of a food rule, it absolutely is.

If you have experienced mental restriction, youre far from alone.

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registered dietitian

Intuitive eatingis a non-diet framework that can help.

Its time to take diet culture out of the drivers seat and chip away at mental restriction.

Heres how to get started.

An image of four wine glasses on a wooden surface

You may also get stuck in an unhappy cycle.

Feltdeprivation and/or restriction leads to disorder.Feltsecurity and satisfaction with food, on the other hand, leads to peace.

As an example, Christensen shares a study from the journalAppetitethat founddieters drank more of a milkshake than non-dieters.

Young woman mixing ice coffee

How does that happen, though?

Name it to tame it is a common saying in psychotherapy.

This may not come naturally or automatically for youespecially at firstand thats perfectly okay.

Cropped shot of young woman shopping in the dairy section of a supermarket. She is reading the nutrition label on a container of fresh organic healthy natural yoghurt

registered dietitian

It takes time to relearn and be aware of these deeply rooted beliefs.

Get curious about the thought and remind yourself of key truths

Next, follow up with affirmations.

Christensen suggests: Guilt is not an ingredient, so I wont add it!

Two cups with coffee and green tea on a beige background.

and I deserve to enjoy the more soul-nourishing foods just as I enjoy the more nutrient-dense foods.

I need and deserve both.

Hartley encourages validating your thoughts and reframing them, if you could.

red pigment in a wooden spoon

She shares an example: Of course I feel bad about eating a cookie.

I used to binge on them, so it feels really scary.

Process this with your support system and therapist.

Mental restriction may be an unexpected and long roadblock.

While that can feel frustrating, know youre not alone, and practice self-compassion along the way.

All you have to do is your bestand thats more than enough.

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