What Does Normal Eating Look Like? How to Be a Normal Eater

what does normal eating look like

Have you ever wondered what “normal eating” really means? For those of us struggling with binge eating, the concept of normal eating can seem elusive and out of reach. We often find ourselves trapped in a cycle of restriction and bingeing, never quite understanding what it means to have a healthy relationship with food. In this blog post, we will explore the essence of normal eating, uncover the importance of letting go of physical and mental restrictions, and provide practical steps to guide you towards becoming a normal eater.

Understanding Normal Eating

Normal eating is about tuning into our body’s signals, trusting our hunger and fullness cues, and maintaining a balanced approach to food. It means nourishing our bodies with a variety of foods while allowing for flexibility and enjoyment. Normal eating is not about strict rules or diets; rather, it’s about developing a sustainable and intuitive relationship with food.

Letting Go of Physical Restriction

what does normal look like

Physical restriction AKA being hungry and under eating calories involves denying ourselves certain foods, following rigid diets, or depriving ourselves of nourishment. It creates a sense of scarcity around food, leading to heightened cravings and an increased likelihood of binge eating. To break free from physical restriction, we must shift our mindset towards abundance and permission.

Thought Prompt

Reflect on your current diet. Are there any specific foods or food groups that you tend to restrict? How does this restriction make you feel? Consider the possibility of incorporating these foods back into your life without judgment or guilt.

Letting Go of Mental Restriction

what does normal look like

Mental restriction is a less obvious yet equally harmful form of restriction. It involves constantly thinking about food, obsessing over calories or macronutrients, and labeling foods as “good” or “bad.” Mental restriction can lead to a preoccupation with food, a loss of enjoyment during meals, and an increased risk of bingeing.

Thought Prompt

Pay attention to the thoughts that arise when you eat. Are you constantly calculating calories or feeling guilty about indulging? Challenge these thoughts by reminding yourself that all foods have a place in a healthy, balanced diet.

Practical Steps Towards Normal Eating:

what does normal look like

  1. Embrace Mindful Eating: Practice being fully present during meals, savouring each bite, and paying attention to your body’s signals of hunger and fullness. Engage your senses, appreciate the flavours, and eat without distractions.

  2. Honour Your Cravings: Allow yourself to enjoy the foods you crave in moderation. By giving yourself permission to indulge, you eliminate the sense of deprivation that often leads to bingeing.

  3. Practice Self-Compassion: Be kind to yourself throughout this journey. Recognise that healing takes time and that setbacks are normal. Treat yourself with patience, understanding, and forgiveness.

  4. Seek Support: Consider reaching out to a therapist or a support group specialising in binge eating. Cognitive-Behavioural Therapy (CBT) can be particularly helpful in addressing the underlying thoughts and emotions that contribute to binge eating behaviours.

  5. Create a Balanced Meal Plan: Focus on incorporating a variety of foods from different food groups into your daily meals. Aim for a balanced distribution of carbohydrates, proteins, and healthy fats to provide your body with the nutrients it needs.


what does normal look like

Reclaiming a healthy relationship with food and overcoming binge eating is possible. Normal eating is not about perfection but rather about finding balance, flexibility, and self-compassion. By letting go of physical and mental restrictions, embracing mindful eating, and seeking support, you can embark on a journey towards becoming a normal eater. Remember, progress is made one step at a time, and with each step, you move closer to freedom and a life where food no longer controls you.

Now, take a moment to reflect on what you’ve learned today. What specific actions can you take starting today to move towards normal eating? How will you incorporate mindfulness and practical skills into your journey? Remember, you have the power to break free from binge eating and embrace a healthier relationship with food.

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