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Module Five – Your Relationship with Food and Achieving Your Goal Weight!

First of all have a think about your relationship with food.

What patterns are there and which have been so repetitive in your life?

What were you told as a child?

Is food a comfort?

Are you eating certain food to perhaps avoid something under the surface that you’d rather not look at or observe?

It can often be a distraction for a number of things!

In your notebook I want to you create three sections and fill them in:

• Messages you have received about food
• Your relationship with food
• Your food patterns or triggers

This will help you to identify some key areas.

Let’s separate this further.

What were the messages you received? For example ‘being on a diet makes you more attractive’. Or words to that effect, or how diets were perceived around you.

After picking up these messages and possibly internalising them from a young age, you could create beliefs that lead to the behaviours of ‘constantly being on a diet’ without achieving the actual results you want.

Or perhaps starting something, but not continuing with it, or losing interest.

Remember, our greatest fear is change, it’s so much easier to go back to the way we are, the familiar, or the known.

It’s actually easier to stay or remain in these patterns or habitual behaviours and to give up rather than to do the work, as we perceive it to take more effort!

You can work through each limiting belief or pattern of behaviour linked to food or your relationship with food, or anything else that comes up.

You can then score each on the SUDS scale and work through each one to bring the numbers right down.

Also ensure you monitor what else comes up and either make a note of it to work on, or work through it during the tapping sessions.

Let’s take a common limiting belief from among the messages you received as a child.

You get a reward if you eat all your dinner, a desert or a sweet treat. We then see anything sweet as either a reward, or as a necessity after any kind of meal.

This can potentially lead to patterns or habitual behaviours. For example, sugar or something sweet is regarded as a reward or we see the need to eat something sweet after every meal!

Here’s a tapping sequence on this.

(KC 3 times) Even though I received these messages about food, I deeply and completely love myself anyway
Even though I heard the message this food was a reward, I choose to accept myself anyway
Even though I was told I would get this treat if I ate all my dinner and it might have given me mixed messages about my relationship with food, I love and accept myself anyway

(EB) This relationship with food
(SE) This reward to do with the wrong foods
(UE) It’s been around for a long time
(UN) This negative food relationship
(CP) I was taught it a long time ago
(CB) This is a pattern that I’ve had for many years
(UA) I don’t want it any more
(TH) These old behaviours with food

(EB) What if I could just let it go?
(SE) I don’t need this anymore
(UE) I want to tell myself a new story
(UN) I my new healthy relationship with food, I don’t need this as a reward
(CP) I was only young
(CP) This message isn’t real, it’s just something I was told by someone else
(UA) I don’t need to hold onto this belief all these years later
(TH) This is the NEW me

Take a deep breath and check in to see how you feel.

Keep repeating this tapping sequence as many times as necessary to bring this intensity and these feelings right down.

Join me in this 7 minute video to tap on improving your relationship with food

We’ve had a look at relationships with food, now let’s consider past issues around food.

If you continue to repeat the same behaviour over and over in relation to food, it’s likely this comes from patterns connected to your past.

It can be similar to what we have just discussed or have links to limiting beliefs. Either way, it’s once again a pattern you want to break, which tapping can do.

Either spend some time thinking about your repeated behaviours and patterns around food to reflect on this or again, record this in your note pad to work on.

If there is any energy attached to what comes up, once again each needs to be rated on the SUDS scale so you can tap right through this in order to bring it right down.

Food Cravings

More often than not, when we get an urge or a craving for a certain food, it can often be hard to let go.

It might be something sweet (but unhealthy) at a time when our energy is depleted, in order to give us that quick fix or boost.

It might be guzzling away certain foods connected or associated with other behaviours like watching TV.

It might coincide with opening a packet of biscuits, for example. It’s very hard to stop at one or two and before you know it the whole packet has gone! It might be for a reward, it might be food associated with a certain time of day or week. SO many things can kick off food cravings.

What tapping can cleverly do is stop food cravings in their tracks.

Think about cravings for a certain food.

Rate the intensity on a scale of 0-10 and we can do some tapping around this.

Really think of the feelings that go with the food. The sensations, the taste, the smell and how you feel when you eat it.

(KC 3 times) Even though I have this craving for [food] I deeply and completely accept myself anyway
Even though I have this craving for [food] I completely love and accept myself anyway
Even though I have this craving for [food] I choose to accept me now anyway

(EB) This craving for ..
(SE) It feels so strong
(BE) This craving
(BN) The smell and the taste is so good
(CP) It feels so strong
(CB) This craving
(UA) It is a really strong craving every time
(TH) This craving for…

(EB) What if I could just let it go?
(SE) Imagine if I could let go of this craving
(UE) Maybe I don’t need to hold onto this anymore
(UM) This strong craving for…
(CP) Perhaps I can just let this go
(CB) I choose to let this go now
(UA) I don’t need to hold onto it anymore
(TH) It feels good simply to be able to let this craving go

Once you have tapped the intensity of this right down, it will be important to identify what the emotions are that are underlying the food cravings. It might be connected to fear, overwhelm, worry, inability to cope, stress, demands, or some old life events that are keeping you stuck. Once you tap on and work through the underlying emotions it might be very likely that the cravings disappear altogether.

Both with exercise and weight goals it’s important to be realistic in terms of where you want to be and what targets you set.

I would suggest following SMART goals.

Small
Measurable
Achievable
Realistic
Time-bound

For weight loss, stick to realistic goals, such as 2 pounds a week.

Ensure you set yourself a realistic weight goal to reach and by a set timeline or deadline. These are both really important.

You are also more likely to achieve your goal if you write it down.

I would also highly recommend completing a food diary. You need to write everything in here that passes your lips, even the smallest thing!

Keeping a check of what you are eating and drinking and where the downfalls are is extremely important.

Remember, much of what we are doing is unconscious behaviour, we are on automatic, we often don’t even realise we are doing it. You will be surprised at how much you ‘miss’ if you don’t write it down

Being realistic and getting to where you want to be. It is important that you don’t overburden yourself or set unrealistic targets.

Also ensure you are incorporating an exercise regime into this programme.

As with the SMART food goals, you can set yourself a similar exercise plan.

Once again, write down what you are going to do each week and incorporate it into your working week. It is important you don’t feel either overwhelmed with this, or to set yourself up to fail. Set yourself realistic targets and most of all doing something you enjoy. Or make it more enjoyable. For example if you are dreading the thought of exercise, firstly tap through that! And if you don’t particularly enjoy walking, running or the gym, make it fun. Listen you your favourite music. Put on a podcast or an audio book. Or arrange to go with a friend, someone who is already a regular at the gym, so it can make it more fun and they can keep you accountable.

Choose an exercise you enjoy, rather than forcing yourself to do something you aren’t a fan of. Also remember, this isn’t a marathon (unless you want it to be!) It takes time to incorporate new habits and behaviours into your life. But with tapping, this can be so much easier and above all fun and life changing!

SO well done you! Amazing for getting this far and doing absolutely awesome you super star! One week to go!