By Kristine Price, MS, RD, LDN, CYT-200| Registered Dietitian
Our relationships with food and our bodies can be deeply personal—and sometimes overwhelming. Maybe you feel anxious around certain foods, find yourself stuck in cycles of restriction and overeating, or spend much of your day thinking about what you “should” or “shouldn’t” eat.
If you notice that food and body image take up more space in your mind than you’d like, you’re not alone. These experiences are common—and they can be signs of disordered eating or an unhealthy relationship with food. With support and compassion, healing is possible.
Below are some signs that you may be struggling with food or body image—and could benefit from working with an anti-diet registered dietitian.
1. You feel out of control around certain foods.
Despite your plans and efforts to limit or restrict your intake, you end up eating more than you intended and feeling guilty afterward. Perhaps you have made promises to yourself that you will no longer eat these types of food, you have vowed to keep these foods out of your house entirely, or you only permit yourself to eat these foods if you ‘make up’ for it in some other way such as exercise or ‘being good’ for your next meal.
2. You feel anxious about eating certain foods.
Foods that others eat comfortably may cause you stress or guilt. You might label foods as “good” or “bad” and worry about gaining weight or harming your health if you eat them.
3. You eat differently when you’re alone than when you’re with others.
You may restrict or “eat clean” around others, but overeat or binge when you’re alone.
4. You’re scared that eating normally will cause weight gain.
If the idea of eating intuitively or honoring your hunger feels terrifying, it may be because diet culture has taught you to distrust your body. Working with a certified intuitive eating counselor can help you rebuild that trust and find safety in nourishment.
5. Your weight fluctuates often.
Frequent weight changes can be a sign of inconsistent eating patterns, restriction, or cycles of overeating—all of which can place stress on your body and metabolism. In fact, studies show better health outcomes for those with a stable and higher body weight than a lower and unstable body weight.
6. You frequently check or monitor your body.
Weighing yourself multiple times a day, pinching body parts in the mirror, or trying on clothes that are too small can keep you stuck in body dissatisfaction. These habits are understandable—but they often make it harder to feel at peace in your body. Not only can body checking cause distress but it can have a negative impact on eating behaviors and self care.
7. Thoughts about food take up much of your day.
If you’re constantly thinking about what, when, or how much to eat, it can feel exhausting. This mental load is a common sign that your relationship with food is not serving you.
8. You don’t trust your hunger or fullness cues.
After years of dieting or restriction, it can be hard to know when you’re truly hungry or comfortably full. Through nutrition counseling and eating disorder recovery work, you can relearn how to listen to and trust your body’s natural signals.
9. You follow strict food rules.
Diet culture has come up with endless food rules that can make eating stressful and less satisfying. Your food rules may include things like not eating anything after 7 pm, limiting carbohydrates or added sugars, not eating foods with ingredients you cannot pronounce, or avoiding snacking between meals when hungry.
10. You primarily exercise to “earn” or “burn off” food.
When movement is driven by guilt or fear instead of enjoyment and self-care it is no longer an act of wellness. When motivated by unhealthy reasons, movement is less likely to be regular and more likely to lead to injury and illness.
11. You frequently skip meals or eat until you’re uncomfortably full.
Both restriction and overeating can be signs of disconnection from your body’s cues—and can keep you stuck in painful cycles of guilt and shame.
12. You often worry about your body’s shape or size.
If your mood or self-worth depend on how your body looks, or if you spend significant time trying to change it, you may be struggling with body image distress.
13. You have frequent “start” days or diet plans.
If you often say, “I’ll start my diet again Monday,” it may be a sign that your relationship with food and body is not serving you.
14. You fear certain foods or food groups.
Avoiding foods with carbs, fat, or sugar because of fear—not preference—can indicate an unbalanced relationship with food. All foods can fit within a nourishing and flexible eating pattern.
15. You track or avoid calories obsessively.
If calorie counting feels necessary for control, or if you avoid higher-calorie foods out of guilt, it might be time to explore a more balanced, intuitive approach to eating.
You Deserve Freedom with Food and Peace in Your Body
If you recognize yourself in any of these signs, please know that recovery is possible—and you don’t have to do it alone. Whether you’re struggling with disordered eating, body image concerns, or chronic dieting, support from a registered dietitian can help you find your way back to peace and trust with food. You do not have to have a full-blown eating disorder before seeking help. In fact, the sooner you get support, the sooner you can heal.
At Terra, we specialize in compassionate, evidence-based nutrition counseling rooted in the principles of intuitive eating and body respect.
Together, we’ll work to help you:
- Reconnect with your body’s natural hunger and fullness cues
- Develop a flexible and sustainable approach to food
- Challenge diet culture and rebuild body trust
- Cultivate nourishment—physically, mentally, and emotionally
If you’re ready to begin your recovery journey, we’re here to help. Book a consultation with Kristine today or give us a call to learn more about our nutrition counseling services.