Today, I’m offering you a behind-the-scenes look at my conversations with my clients when they find themselves slipping back into old habits.

First off, I want to normalize this experience. Slipping back doesn’t mean you’re failing, that intuitive eating doesn’t work, or that you lack discipline. It simply means two things: this is hard, and you’re a normal human being with normal psychological responses. 

It’s crucial to approach these moments with curiosity rather than shame. Explore what’s happening instead of spiralling into self-criticism or reverting to restrictive dieting. This exploration helps you understand the situation better and figure out how to move forward.

The Reality of Behavior Change

Let’s start with the reality that any type of change, especially around eating habits, isn’t linear. There will be ups and downs. Some days, intuitive eating feels effortless, and you’re in tune with your body. Then, out of nowhere, a rough day can send you back to old habits—like reaching for that extra bowl of sugary cereal late at night.

The next day, you might feel disappointed, questioning if intuitive eating is really working for you. This is a common experience. But remember, these struggles are part of the process and are actually necessary for growth. They provide you with the skills and insights needed for long-term success.

The 5 Phases of Becoming a Non-Dieter

One of the tools I use with my clients is the “5 Phases of Becoming a Non-Dieter.” This roadmap helps them understand where they are in their journey toward intuitive eating and body acceptance. Get your copy of the free guide here.

1. “I Hate My Body” Phase: You struggle with negative body image and wish you looked different. This takes up a lot of mental energy.

2. Dieting and Restricting: You try to change your body through dieting, which often leads to initial excitement, followed by feelings of failure when you can’t sustain it.

3. Fed Up: You hit rock bottom with dieting, realizing it’s not sustainable, but you’re unsure of the alternatives.

4. Un-Learning Dieting Rules: You start to rebuild trust with your body, reconnecting with your natural hunger cues, and unlearning the diet mentality.

5. Intuitive Eating and Body Acceptance: You find peace with food and your body, and commit to rejecting diet culture.

These phases aren’t always linear, and moving between them is normal. Understanding where you are on this roadmap helps you navigate your journey more effectively.

Why We Slip Back Into Old Habits

Slipping back into old habits is often triggered by stress or life transitions. For instance, starting a new job might be exciting, but the stress of a new routine can lead you to skip meals or fall back into comfort eating. 

During these times, your brain defaults to familiar patterns because it’s easier. Neuroscience tells us that these old habits are like deep ruts in the ground, well-worn paths that your brain follows on autopilot. Creating new habits is like forging a new path—it’s challenging and takes effort.

Embracing Self-Compassion in the Face of Setbacks

When you find yourself slipping back into old habits, it’s crucial to approach the situation with self-compassion rather than self-criticism. One of the most challenging aspects of breaking free from diet culture is the deep-seated belief that we must punish ourselves for any perceived failure. But what if, instead of beating yourself up, you extended the same kindness and understanding to yourself that you would offer to a friend?

Self-compassion involves recognizing that everyone struggles at times, and it’s perfectly normal to have setbacks. It’s about acknowledging your emotions without judgment and treating yourself with the care you deserve. This shift in mindset is powerful because it allows you to view setbacks as a part of the learning process rather than as evidence that you’re failing.

For instance, if you notice that you’ve been engaging in old eating patterns after a stressful week, instead of saying, “I knew I couldn’t do this,” you might say, “This week was tough, and it makes sense that I sought comfort in familiar habits. What can I learn from this experience, and how can I support myself moving forward?”

This gentle approach doesn’t mean you’re giving up on your goals or letting yourself off the hook. Instead, it’s about creating a safe space for growth. When you practice self-compassion, you’re more likely to recover from setbacks quickly and continue moving forward on your journey toward intuitive eating and body acceptance.

Remember, progress isn’t about being perfect; it’s about showing up for yourself, even when things don’t go as planned. By embracing self-compassion, you cultivate resilience and empower yourself to keep going, no matter how many times you might slip back into old habits.

Regrouping and Moving Forward

When you notice you’re slipping, the key is to regroup and pivot back to the new habits you’re trying to build. It’s about recognizing the slip early and gently guiding yourself back on track. 

Change is hard, and slipping up is part of the process. But with awareness, curiosity, and a clear understanding of where you are in your journey, you can continue to move forward toward a healthier relationship with food and your body.
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Search for Episode 129: How to Increase Your Odds of Binge Eating and Gaining Weight

Looking for more support on your journey to food freedom and body acceptance?

• Join my Facebook group & community “Intuitive Eating Made Easy”
• Take my FREE quiz “What’s Your Unique Path to Food Freedom?”
• Save $120 on HelloFresh, my fav food delivery service!
• Check out my course, Non-Diet Academy