Mealtime Support

A common misconception around healthy eating pertains to the quantity of food an individual needs to consume on any given day. This often occurs because we have been misled by diet culture to ask the wrong question.

Consider the difference between these two questions:

What does my body need to consume to be well?

What does my body need to consume to lose weight?

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We have to navigate messages everyday that suggest weight loss is equivalent to improved well-being so it is no wonder why most people default to the second question rather then the first!

Asking the question, "what does my body need to consume to lose weight" leads people to adopt behaviors such as calorie tracking and excessive exercise, and unfortunately, long term dissatisfaction with body size and food preoccupation. One study even showed that women, on average, go on a diet 130 times in their life! 😳

It is common for individuals that are not under the directive of a physician or dietician to be consuming between 1000-1800 kcals per day.  

I was eating this way for YEARS, largely because a phone app and an online influencer told me it was how to be healthier. I truly believed that I was eating in alignment with my body's needs and yet my health and quality of life steadily declined. I, like many others, was misinformed and misled by diet culture. 

When you are underfed, your body's regulatory systems becomes malfunctioning which  can lead to...

• mood instability
• hair loss
• bloating and indigestion
• inconsistent energy levels
• poor concentration 
• feeling cold most of the time
• reduced appetite
• weakened immune system
• low sex drive
• irregular menstruation

Frankly, I don't care what that one influencer on Tiktok has to say about skipping breakfast or the app that tells you that white rice is bad... I want you to EAT! I want your stress hormones to regulate! I want you to enjoy meal time! I want you to feel liberated mind, body, and soul! I want you to stop feeling like you are doing everything "right" yet still feel like sh*t!  I want you to be well nourished  🎉🤤🍲

It's time more people hear about diet culture deception so that they can be guided towards supportive health behaviors and mindsets. It's time we start nourishing our bodies with nutrient and calorically dense meals so that all of our cells can thrive and perform optimally.

So how much can I eat?!
If you download any diet tracking app, they will suggest a low calorie diet for your body type, simply based on your weight and your height, but friends, they have this equation all WRONG. 

To be honest, I don't know how many calories your body needs today.

But guess what... Neither does that app on your phone!

Your body is complex; the amount of environmental and genetic factors that contribute to your unique caloric needs creates a complicated equation that you simply don't have to figure out.

All you need to do is start eating.

Pay attention to your satisfaction and satiation signals, consistently eat a variety of food groups everyday, and eat more than you think you "should" be eating.

REMEMBER
One of the symptoms of being underfed is a decreased appetite so, initially, you will need to feed yourself past your comfort zone. This phase typically lasts a few weeks and is sometimes followed by a huge increase in appetite. When this happens, just keep eating and soon your body will establish balance and predictable satiation signals.

​Another supportive tip is to find hobbies, activities, and pleasurable experiences to engage with that are unrelated to food and diet. Food preoccupation will not help you in your nourishment journey. 

Set boundaries with yourself around when to think about meals (ex. planning/grocery shopping/meal prep) and when to eat meals/snacks. When it is not those times and you find yourself thinking about food, redirect yourself to other thoughts and connect back to your current environment. 

For some people, caloric tracking becomes a coping skill that helps them gain a sense of control amidst an environment that seems chaotic or unpleasant. If this is your story, let me break down some steps you can take to release this habit.

1. The first step is acknowledging this is a habit that kept you feeling safe and secure in your prior environments. Recognize that you were doing the best you could given the resources and information you previously had to cope.
2. The second step is to consider if you are ready to identify this coping skill as maladaptive and no longer aligned with your current values (ie self-care, body respect, well-being).
3. The third step is to talk to someone about your struggles. Whether it is family, a friend, or a professional, it is important you talk out your struggle and hopes for your future. 
4. And finally, write out a list of possible other coping skills to help manage feelings of overwhelm, lack of control, or discomfort. Some ideas include journaling, yoga, prayer, drawing, dancing, writing poems/songs, or reading. 

Lastly, if you have been underfeeding yourself for awhile, it will take time for your body to regulate and trust that it is no longer at risk of famine/starvation mode. There is some great literature out there to support individuals on this weight-neutral and health-focused wellness journey.

See if you can find any of them at your local library or bookstore: 
Body Respect by Lindo Bacon
Anti-Diet by Christy Harrison
The F*ck it Diet by Caroline Dooner

You are not alone on this journey. You are loved, worthy, and enough.  I am here to support you if you have questions or insights as you walk your unique path.

Be well,
Ashley Cipponeri