Over the weekend, I caught up with an old client of mine. We worked together roughly five years ago when she was in the depths of disordered eating. Since making a full recovery, she now participates in multiple triathlons per year while building her own business from scratch!

She told me there was one piece of advice I gave her during one of our deep-dive calls that changed everything for her – a light-bulb moment that altered the trajectory of her entire life. I was beyond curious to find out what I possibly could’ve said that stuck with her so much.

“You told me to never eat food directly out of the package.”

Huh? That’s it? I thought it would be more ground-breaking than something so simple!

We spoke about it more, and since then, I’ve realized that it is the accumulation of little pieces of advice and changes in direction that lead to the ultimate transformation my clients experience. With that in mind, I’d love to share five things I tell my clients to do that take very little effort, but the returns are huge.

1. Never Eat Out Of The Package

We don’t ever ban foods because this directly signals to the brain that this food is special and must be consumed in great quantities when finally allowed. However, we can set some guidelines around how we eat certain foods.

When you fancy some crisps, chocolate, or sweets, make a commitment to never eat them directly out of the package. Instead, select the amount you want to eat and place it in a bowl. This allows you to see the food you are consuming, become more present, and have the full experience of tasting the flavors. This will likely lead you to feel satisfied quicker.

2. Avoid Grazing

Again, we don’t want to set rules around what foods and how much food is allowed, as this is counterintuitive to working on our relationship with food. However, disordered eating and dieting on and off are chaotic, so establishing structure is important.

Set a schedule for when you’d like to consume your meals and snacks that works for you and seamlessly fits your daily routine, never leaving longer than four hours between eating. If you fancy something between your set schedule, allow yourself permission to consume that food, but with your next meal or snack. For example, if you want some cashew nuts, rather than mindlessly grazing on them for two hours while tapping away at your laptop, have a handful with your next meal.

3. Eat The Best Bits First

We are conditioned to leave the best for last, but this is a guaranteed way to overeat. If you have a full plate in front of you, eat what appeals to you the most first. Once you start to fill up, it becomes easier to leave what is left on the plate because you don’t feel like you are missing out. It’s time to leave the ‘clean plates’ club!

4. Focus On Enjoying Your Food More, Rather Than Eating Less

Rather than seeking out the lowest-calorie option at every given opportunity, start taking pride in your food choices and food environment. Go to local farmers’ markets, butchers, fishmongers, and delis. Try new recipes. Listen to music while cooking. Light candles at the dinner table. This will help you build a healthy relationship with food, making binge eating feel a million miles away.

5. Pair Your Cravings With Nutritious Foods

If you just honor your cravings, you will likely need a fair bit to feel satisfied. If you just honor your health-centered goal, you will likely feel deprived, which will lead to overconsumption of what you initially craved. The key is to combine the two, not this or that, but both.

Pop a square of chocolate in your morning porridge. Fancy a biscuit? Have it with a clementine. Perhaps some ice cream? Pair it with some fresh berries and roasted seeds.

If you are struggling with your relationship with food, jumping from one diet to the next, yet moving further and further away from where you want to be, remember, it is not about the food, it is about how you eat the food.

I hope this helped!