As an intuitive eating therapist, I often see clients who are struggling with food cravings, guilt, and feel they experience out-of-control eating. These emotions typically arise from restrictive diets or food rules that leave us feeling as though we can’t fully trust our bodies or listen to our hunger cues. One of the key concepts in intuitive eating that I like to introduce to clients is habituation, which is a process that can help free us from the constant cycle of dieting and food obsession. Read on to find out more about what this is, how it can help you and free yourself from food obsessions!
What is Habituation?
Habituation refers to the process of getting used to something over time. Essentially, it’s a form of getting accustomed to something that may initially feel new or even overwhelming. Over time, the novelty of a particular thing or experience wears off, and the emotional charge surrounding it fades away. Habituation is most often talked about in the context of sensory experiences, such as sounds, smells, or tastes, but it’s just as important in understanding our relationship with food.
When it comes to food, habituation occurs when you allow yourself to enjoy a food that you may have previously classed as “forbidden.” This could be anything from a slice of cake to a packet of crisps. If you’ve been used to restricting certain foods or labelling them as “bad,” you might initially feel anxious or guilty when you eat them. However, through the process of habituation, you will gradually begin to feel less obsessed with these foods, which allows you to approach them with more neutrality and less emotional charge.
How Does Habituation Work in Intuitive Eating?
At the core of intuitive eating is the idea that we can trust our bodies internal cues to guide us on what, when, and how much to eat. Intuitive eating invites us to let go of food rules and embrace eating based on hunger and fullness cues, as well as cravings. The goal is to create a peaceful and sustainable relationship with food, free from guilt and restriction. Habituation is a powerful tool in this journey.
When we allow ourselves to eat freely, without restrictions or fear of overeating, we enter a process of desensitisation. Let’s say you’ve been avoiding chocolate for months because you’ve been on a diet or feel you can’t control yourself around it. The thought of eating it makes you feel guilty or worried about losing control and overeating. However, once you give yourself permission to eat chocolate whenever you want, the novelty of it begins to fade. At first, you may eat more than you thought you would, but as time goes on, the more you allow this food, the craving for it decreases. This is habituation, your brain and body are simply getting used to the idea that chocolate is available whenever you desire it and therefore your “obsession” lessens over time. The more you experience this freedom; the less power chocolate (or any “forbidden” food) will have over you.
Why is Habituation Important for Food Freedom?
The process of habituation can help us make peace with food by breaking the cycle of restriction and bingeing. When foods are forbidden, they often become more enticing and desirable. This is known as the “forbidden fruit effect.” The more we restrict something, the more we fixate on it. When you tell yourself “I absolutely can’t have chocolate,” then the desire for chocolate often intensifies because your mind is constantly fixated on it.
However, when you practice habituation, “I can have chocolate whenever I want it” you allow yourself to eat the chocolate (or any food) without guilt. This takes away the forbidden allure and makes it just another option to enjoy when you feel like it. Over time, the cravings for this food start to lessen, because your mind no longer sees it as something forbidden and therefore exciting. This results in you feeling more in control and can choose what you want to eat based on what your body truly needs, rather than from a place of deprivation or obsession.
How to Practice Habituation in Intuitive Eating
Its all very well understanding the concept of habituation, but how do we apply this in practice? The idea is to allow yourself to experience foods that you’ve previously restricted and gradually become accustomed to them, thus removing the excitement and obsession around them. Here’s how to do it:
- Give Yourself Permission to Eat Whatever You Want
This is the first step towards habituation. You need to allow yourself to eat the foods that you’ve been denying. This may be difficult at first, especially if you’ve been dieting/restricting for a long time. But it’s essential to let go of the guilt and fear around these foods. Start by removing labels like “good” and “bad” from your food choices. Every food is neutral, and no food should be considered off-limits.
- Remove the Pressure to Eat in Moderation
When you’ve been depriving yourself of a certain food, it’s tempting to “make up for lost time” once you finally give yourself permission to eat it. You might feel like you need to eat as much of it as possible, which is often caused by “last supper syndrome” (feeling like it’s “the last time” you can ever eat that food, as you’ll be restricting it afterwards.) However, this is exactly the opposite of what habituation is about. The goal is to eat freely, without pressure or guilt. Separate out a small portion of the food (remind yourself you can always go back for more if you really want to, it will always be available to you), eat it mindfully and take time to enjoy every bite.
- Observe Your Thoughts and Feelings
As you begin to eat foods you’ve previously restricted, pay attention to your thoughts and emotions. You may initially feel guilty or anxious, but that’s completely normal. Keep in mind that these feelings are temporary and will lessen over time. Mindfulness is key here. Try to notice when you start to feel full or satisfied and observe how the food makes you feel both physically and emotionally (I found that I didn’t actually enjoy many sweet foods this way, it’s just because I’d been restricting them!) By practising mindfulness, you can become more attuned to your body’s natural hunger and fullness cues.
- Practice Patience
Habituation is not an overnight process. It may take time for your brain and body to adjust to the idea that these foods are no longer “forbidden.” That’s why it’s so important to be patient with yourself. Some foods might take longer than others to “lose their power” over you, but eventually, the more you allow these foods, the novelty will fade. Be kind to yourself and remember that healing your relationship with food is a journey, not a race.
- Start Out Small
If you’ve spent years restricting multiple foods, it can be overwhelming to suddenly give yourself permission to eat everything all at once. You can make a list of all the foods you restrict or avoid because you have labelled them as “bad.” Once you have this list, start this process with one or two foods that you’ve been craving or avoiding and allow yourself to fully enjoy them. Over time, you can gradually expand your food choices to include others that you might have felt anxious about eating.
The Takeaway
Habituation is a powerful concept in intuitive eating that allows you to make peace with all foods. By giving yourself permission to eat what you truly want and moving away from restriction, you can begin to break the cycle of guilt, cravings, and food obsession. Remember, this process takes time, and patience is key. The more you practice habituation, the more neutral and relaxed you’ll feel around food.
If you’re struggling with food guilt or finding it hard to let go of food rules, don’t hesitate to reach out for support. Whether you’re working with a therapist or dietitian/nutritionist, or simply starting your journey towards intuitive eating, know that you’re not alone. Your body already knows how to find balance and health, it just needs your trust and time.