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What are the disadvantages of dieting and why should you ditch dieting for good? Keep reading to learn more.  

There’s always a new diet, detox, or food trend that everyone seems to be trying. But is it always a good idea to join in? Whether rooted in nutrition or geared towards quick weight loss, these trends always involve two things – restrictions, and rules. 

As soon as restrictions and rules come into play, a slew of disadvantages come along with them. Such as feeling out of control around food and experiencing heightened food guilt or stress, just to name a couple. In the end, dieting is the root cause of it all. If you’re wondering whether or not it’s finally time to stop dieting for good, this article is for you. Understanding the disadvantages and consequences of dieting can help you to say no to the next detox or trend that comes your way.

What Do We Mean When We Say Dieting?

It’s important to note what exactly we mean when we say dieting. What we are not referring to here is a medically recommended diet. Such as a low sodium diet for hypertension, a low FODMAP diet for IBS, or a plant-focussed diet for high cholesterol. 

What we are referring to are strict, extreme diets that tell you to avoid, remove, or restrict anything from your diet outside of the context of a medical recommendation. They often do so while promising extreme, life-changing effects as a result. Such as fast weight loss or extreme boosts in energy. Additionally, they’ll often have a time stamp associated with them. You only have to follow their recommendations or protocol for 10 days, 30 days, or 3 months. Afterward, you’re promised incredible results with minimal commitment. 

If you find yourself continually following these types of diets, keep reading to learn about the disadvantages of diets before you decide to get started.

6 Disadvantages of Dieting 

The following six outcomes are what we see most often as registered dietitians in the nutrition coaching realm. Individuals come to us having dieted for years and are frequently experiencing all six of these symptoms listed below. 

Causes an “All-in” and “All-out” relationship with Food

Another way of saying “all-in” and “all-out”, is “on the bandwagon” and, “off the bandwagon”. Diets function in a cyclical way. You’re either on a diet or off of one. Unfortunately, they don’t prepare you for what normal life looks like after the diet is over. As a result, you go right back to your prior habits (i.e. “all-out”). Until undoubtedly, you decide you’d like to make a change and try another diet. Cue the pendulum swing from one end of the spectrum to the other.

This creates an imbalance with food and is arguably the biggest disadvantage of dieting. It makes it impossible to do both, to enjoy food and nourish yourself with food. It makes you feel like you’re either “being good”, or “being bad”, with no in-between. 

Leads to Extreme Cravings

What happens when you really want your favorite ice cream that’s in the freezer, but you tell yourself you can’t have any? You want it even more. And not only that, you crave it. It almost seems to take over your thoughts and all of a sudden becomes the most important thing on your mind, right? 

This brings us to the second disadvantage of dieting, extreme cravings. When you inherently want something or enjoy something, it isn’t beneficial to abruptly restrict or remove it from your life. When you do so, your mindset immediately shifts to lack. You can’t help but think about what you’re missing out on, or how good it would feel to have what you no longer can have. Over time, this manifests as a craving. 

That ice cream in the freezer sounds so incredible, so you absolutely must have it. As a result, you physically have to have a mental argument with yourself to prevent yourself from, “giving in”, or “losing willpower”. If this sounds familiar, you’ve certainly experienced this disadvantage of dieting before. 

Results in a Loss of Control Around Food 

After those cravings kick in, the loss of control comes next. 

You’re on a diet and you’re out with friends on a Friday night. You know you’re, “not supposed” to have pizza, yet, there’s some pizza at the party. Next thing you know, you’ve had three slices. At the end of the night, you’re home and thinking to yourself, “What’s wrong with me? I have absolutely no control when I’m around pizza.”. Is it true that you have no control? Absolutely not. It’s simply the diet causing this sensation.

Another disadvantage of dieting is that it not only causes a lack mindset, it also causes a scarcity mindset. Because dieting has told you time and time again that pizza is, “bad”, “not allowed”, and, “off-limits”, whenever you have access to it, it seems like it’s your only opportunity. It’s the one chance you have to eat pizza and, “get away with it”. 

So, in turn, you eat more than you really want, eat past your satiety cues, and appear to lose control. The following day, you feel guilty, stressed, and overwhelmed, so you tell yourself you’re, “getting back into it”, or “doing better” today. It brings you right back to that cycle we started with.

Only Allows for Short-term Success 

So what’s the draw? If we know diets cause a loss of control around food, give us extreme cravings and make us swing back and forth between extreme habits, why are people still following them? 

Short-term, quick results. Diets temporarily work because of how extreme they are. As long as you follow their rules, you’ll see some results. And what happens when you do? You’re hooked. You have proof that it works, right? But very soon after, you find yourself at the “all-out” and of the spectrum, yearning to get back to the “all-in” end in order to get those results back. And the cycle continues. 

This disadvantage of dieting is that the success you achieve is never maintainable or sustainable. It’s short-lived and somewhat addicting. It leaves you wanting more so you’ll always come back for more and try again. 

Diminishes Natural Body Cues 

When we’re constantly following someone else’s rules, it gets pretty difficult to discern what our own body truly wants or needs. Our bodies are built to communicate with us, to tell us what we like or dislike, and tell us when we’re hungry or when we’re full. But diets tell us otherwise. They tell us we’re supposed to eat a certain number of meals per day that contain a specific number of calories that can only be eaten at certain times. Cue the confusion! 

New clients almost never know what true hunger or satiety feels like. They’re almost always struggling to simply understand what they enjoy versus what they believe they, “should” be eating. This is another example of a disadvantage to dieting. When we have a balanced, sustainable relationship with food, we work with the body and its cues, not against it. Diets, on the other hand, will tell you to fight those cues and ignore them.  

Makes Food Difficult and Time Consuming

When you’re on a diet, or simply used to being on a diet often, food starts to be complicated. It takes up so much of your time and your thoughts. You’re constantly trying to recall the rules, remember what you ate that day or how much you had last night. You might even try and write it all down to make it easier on yourself. 

Food becomes a controlling part of your life. It starts to dictate your actions and maybe even your social choices. This is what the “all-in” of the spectrum looks like. 

Food is meant to be enjoyed, and it’s meant to be a source of nourishment. It’s not meant to be a daunting, overwhelming part of your life. If you’ve experienced this disadvantage of dieting before, you know it’s a viable reason to never go back. 

The Takeaway

When you have a balanced, sustainable relationship with food that does not include dieting, you don’t have to experience any of these disadvantages. You’re able to eat food because you want to eat it, while also feeling in control of your choices and your actions. You’re able to experience social situations with ease. You even feel confident listening to your body’s cues and enjoying food for the sake of enjoying it! 

If you’re looking for a sign to stop dieting and start building lasting habits, this is most certainly it.  

Do You Want to Experience More Balance with your Food Choices?

If you purchase an independently reviewed product or service through a link on our website, STYLECASTER may receive an affiliate commission.

If you’re a skincare fanatic like us, then you know all about La Mer’s best-selling Crème de la Mer moisturizer. Big celeb names like Kim Kardashian and Chrissy Teigen adore this product. What’s the catch, then? We’re sad to say that this cult-favorite cream might wreak havoc on your bank account, because it costs a whopping $350. Who knew a jar of moisturizer could cost that much?

We would never leave you hanging, so the good news is that there’s a more budget-friendly alternative that’s brought to you by TikTok’s favorite skincare brand, CeraVe. The Skin Renewing Night Cream stays true to its name in that it strengthens and refreshes your skin overnight. Shoppers say it’s so effective, it’s even better than the $350 competitor. 

“I normally don’t write a review but I have to for this one,” wrote one shopper who previously used La Mer, and other high-end skincare products for years. “It is the best I have ever used.”

It’s no wonder why it has earned a spot on Amazon as the #1 best seller in facial night creams. You can head to Amazon now to grab this night creamnow—it’s actually on sale for 17% off, but only if you’re a Prime member. Sign up for an Amazon Prime membership here.

RELATED: 4 Solid Dupes For La Mer’s The Concentrate Serum That Are (Almost) Just As Good 

CeraVe Skin Renewing Night Cream

You might be wondering what a $22 (now on sale for $14) moisturizer has that a $350 one lacks. 

To start, CeraVe is known for incorporating ceramides into all of its offerings. The three essential ceramides help keep your natural skin barrier healthy and replenish lipids typically lost when we all age. That, on top of the anti-aging properties in this night cream, makes all the difference. It’s an added bonus that redness-relieving peptides are also packed into the ingredients list. These also work to minimize the appearance of fine lines and wrinkles and ensure your skin maintains that youthful bounce to it.

As if those ingredients aren’t enough, the hyaluronic acid included will retain your skin’s moisture while the niacinamide also calms the skin. These superstar ingredients continuously get released throughout the entire night with the help of CeraVe’s patented MVE Delivery Technology, so it’s like lush waves soothing your face over and over again. 

This is all to say that your tired skin will look a whole lot better in the morning with just a swipe of this cream the night before. 

Now this formula may sound super rich in ingredients and texture, but it’s still fragrance free, non-comedogenic, and non-irritating. Translation: this moisturizer is also suitable for sensitive skin and it won’t clog your pores. 

CeraVe’s Skin Renewing Night Cream isn’t a #1 best seller on Amazon for no reason. It has thousands of raving reviews and ratings to back it up.

“It is thick and has that ‘lock’ function and is safe for sensitive skin at the same time,” wrote one shopper. “Compared to La Mer, at this price, I am very grateful for it. Thank you for saving my skin and my wallet.”

As you can tell, you don’t need to blow your paycheck in order to get healthy, glowing skin. You can do it all with an amazing drugstore option like CeraVe’s Skin Renewing Night Cream. You and your skin can rest easy knowing that this goop is hard at work during the night, restoring your skin like no other.

More Prime Early Access Deals 2022 to Shop:

 

 

At Mario Badescu Skin Care, we take our product quality seriously. While we have many devoted customers who have trusted and relied on our classic formulations for years, we’re always open to feedback. Every message, DM and review informs what we do next. That’s why we’ve decided to be more conscience of using ingredients that work for sensitive skin, while still being just as effective when it comes to acne, anti-aging and other skincare concerns. Our classic products will still be available, but we hope that these new formulations will allow every customer to find the perfect fit for their needs.

Please read our official statement below for more information about this renewed commitment to quality skincare solutions:

Our Commitment

Mario Badescu Skin Care started in 1967 with Mario Badescu himself mixing products and giving facials in his one room studio in New York City. He quickly gained renown for his custom treatments, from which he developed a product line that included everything from acne solutions to essential, daily care.

Even after decades of innovation, you’ll find that most of our original formulations remain beloved favorites in the line. For over 55 years, our products have delivered results—and to this day, we see the impact they make in real time, daily. We’re proud to have served three generations so far, and as we look ahead, our mission is to continue developing exactly what you’re looking for. This means that every message, DM, and review informs what we do next. Going forward, we will be more conscience of using ingredients that have been shown to contribute to skin sensitivities. 

The original, time-tested formulas you know and love—and have been skin-tested by us every day—will always be here for you.  Newer collections will uphold tradition and efficacy while evolving to reflect your feedback: they’re designed with your needs in mind. 

In short, we know GOOD SKIN IS FOREVER. No matter your current skin phase or where you are in your skin care journey, we’re here to take you through them all.

Categories: Did You Know…?, In the Press, Our Commitment, Skin Care |
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While your bathroom might not hold a candle to a spa experience, don’t let a lack of fancy spa tools or professional-level skin care products prevent you from embracing your inner esthetician. Giving yourself a decent facial from the comfort of your home is essential to maintain your skin between spa treatments. You can even elevate the experience by setting the scene with candles and indulging in treatments like flash facials.

Here are a few steps to follow to boost your skin care regime with an at-home facial in between spa visits.

What Is A Facial? | Why Give Yourself A Facial At Home? | Facial Steps At Home | Facial Contouring | Facial Steps For Acne Prone Skin | Flash Facials

What Is A Facial?

Whether you’re a facial fanatic or complete newbie, it’s important to understand what exactly a facial contributes to your beauty routine. An all-inclusive approach to skin care, a facial is a treatment or series of treatments that can target multiple skin ailments. You may be aware that the skin on our face is a map for our body’s needs, and a facial serves as an infographic to point out any nutritional deficiencies or general health conditions that need specific care.

Now, not all of these facial treatments are safe — or even possible — to achieve on your own.Due to the precision and experience required, extractions should be avoided at all costs. Professional-level chemical peels are also not wise to attempt on your own as they can cause pigment irregularities and even scar your skin permanently when they are misused. Even without these more advanced spa treatments, you can give yourself an hour of skin pampering that will reset your skin. Although nothing will replace the expertise and experience of a professional treatment, an at-home facial by yourself can maintain the health of your skin until your next opportunity to visit your esthetician. If you do want a professional facial peel, we recommend learning more information at your nearest Eminence Organics Spa Partner.

Why Give Yourself A Facial At Home?

Experts advise a facial once a month if your skin is frequently problematic, or every time your environment changes or you enter a new climate. Facials are an extension of your other skin maintenance, like exfoliation, dermaplaning or masks. Designate time for them the same way you might pencil in a manicure or tidying your eyebrows.  

A facial is also a chance for you to disconnect from working at home and relax into leisure time. Simultaneously pamper yourself and tend to your skin’s needs under different circumstances. Whether you’re contending with a lack of work, relationship strain or any psychological anxiety related to the current circumstances, this is a way to decompress and boost morale. Facials should be done at night when your skin is most ready to repair, so think of it as another method to unwind. Your skin also renews every 20 – 30 days, so you’re likely to see results within several weeks of your facial. 

Facial Steps At Home

Light some scented candles, put on the most relaxing, meditative music you can find and line up the facial care products you need. First up is a guide to an at-home facial for most skin types. If you have acne-prone skin, please skip forward to the next section designed for you.

Here is your step-by-step guide for giving yourself a quality facial: 

Step ​1. Prepare Your Facial Products

Make sure you pull your hair away from your face and secure it with a headband or towel so you can apply your skin care products easily. Now, it’s time for makeup removal! Start by applying an oil cleanser before rinsing or removing with a warm washcloth. If you’re battling against stubborn eye makeup, in addition to the oil cleanser, you can pour a little eye makeup remover onto a cotton pad and wipe your eyes gently. 

Step 2. Cleanse 

After removing your makeup, double-cleanse by massaging a small amount of another cleanser into your face and neck for 1-3 minutes (dilute with water if needed). Not only do facial massages allow your skin to better absorb the product, but they encourage the drain of build-up in your face that causes puffiness. Make sure to push the skin up as you massage to give your face a natural lift. Gently smooth forehead and eye area wrinkles as you go. This will relax the facial muscles. Rinse thoroughly.

Step 3. Tone

Next, spray or apply toner with cotton pads. Remember the neck and decolletage (avoid the eye area here), as they are the first areas, other than the face, to show age. Toners are essential to complete the cleansing process and protect the skin from environmental stressors. 

Step 4. Steam

If you particularly enjoy facials that get a little steamy, never fear – this is something you can definitely DIY. Pour boiled water into a large bowl and place your skin six inches away while covering your head with a towel to trap the steam. This will open your pores and prepare your skin for exfoliation and absorption. You can steam up to 10 minutes, two minutes at a time.

Step 5. Exfoliate

Gently massage an exfoliant into the skin. Be careful not to scrub or drag, particularly around the delicate eye area where the skin is thinner. Massaging an exfoliant onto your skin gently removes dead cells and any remaining dirt or makeup. Rinse thoroughly.

6. Facial Masking

It’s masking time! Apply a thin, even layer of your mask (it may be tempting to go thick, but it’s not necessary) and leave on for five to 10 minutes before removing with a damp face cloth. For extra facial benefit, employ your former massaging techniques to maximize absorption and natural lift. Remember to include your neck and decolletage. 

Step 7. Massage

To deeply hydrate the skin, reach for your facial oil or moisturizer for another massage. Make sure to avoid acne-prone areas. Gently knead your face for five to 10 minutes before rinsing the product off. 

Step 8. Apply Serum

Now to lock in the moisture: Apply a serum that suits your skin and massage into the skin in circular motions. For example, the Citrus & Kale Potent C+E Serum has a potent dose of non-irritating Vitamin C that brightens the appearance of all skin types. You can leave most serums on and follow with a moisturizer (only two steps away!). 

Step 9. Eye Care

Next you want to target dark undereye circles, puffiness or fine lines around your eyes. Reach for your favorite eye cream, lightly blending and tapping the product until it’s absorbed. 

Step 10. Moisturizing

Take your moisturizer and apply a thin layer to the face, neck and decolletage. And you’re done with your first at-home facial! If you deal with acne, and you’re concerned that any of the steps would trigger further breakouts, up next we’ve gathered some insights on how to give yourself a facial designed for acne. 

Facial Contouring

If you’d like to improve the look of puffiness, redness or conditions like rosacea, facial contouring using cold therapy can greatly assist. Cold therapy works by diminishing swollen tissue and broken capillaries to reduce redness and puffiness in the face. To do this at home, all you need are two ice globe tools that you pop in the fridge or freezer before rolling them across your skin to depuff and tighten the appearance of your complexion. 

Ice globes are freezable wands with one spherical end that can be rolled or massaged on your face or the body. They are typically made from steel or glass and are ideal for lymphatic drainage as it relieves sinus pressure. The technique is easy to do at home.

Step 1. Place Your Ice Globes In The Freezer

Place your ice globes in the freezer or fridge until they feel cool. 

Step 2. Apply Moisturizer

Apply a lightweight moisturizer, lotion or oil onto your face before using your ice globes to help them glide along the skin. For example, the Mangosteen Gel Moisturizer works easily with all skin types. You don’t need a lot of product, but just enough to allow the globe to slide easily.

Step 3. Roll The globe To Lift Your Eye Area

Starting from your under eye area, swoop upwards towards your temple. When you reach your temple, pause to place a small amount of pressure. Swoop up and down approximately six times on each side of the face.

Step 4: Glide Under And Across The Brow

Next, you can roll the globe under the brow as well as across the top of the brow. Start by placing the globe near your nose and rolling it outwards across your eyebrow and eyelid towards your temple, pausing at the temple spot again with gentle pressure. You can repeat around six swoops on each side of the face and left side of your face. These actions should depuff and lift the eye area for a more contoured appearance. 

Step 5. Use Lifting Motions Across Your Brow

Place the globe from the bride of the nose and roll across the eyelid and eyebrow, pausing at the temple. With each swipe (around six on each side of the face), roll with a lifting motion. Then, you can also glide the globe upwards from the center of your brows to your forehead and then across to your temple in an L-shape. 

Step 6. Contour Your Chin And Jaw

To contour your chin and jaw, place the globe from your chin, gliding the globe upwards across your cheekbones, pausing at the temple, at the top of the ear. For the jaw area, pull the globe up from the base of your jaw and upwards towards your temple, placing gentle pressure on the temple. You can even release tension by gliding the tool under your chin and down your neck. 

Step 7. Cleanse

Continue with your facial cleansing routine. Lightly exfoliate your face, if needed. Apply your moisturizers and serums as you normally would. 

Facial Steps At Home For Acne Prone Skin

If problem skin is your specific concern, you may wonder if it’s still possible to give yourself a facial at home. Although you will need to take special care, an at-home facial can still be accomplished in a safe and effective way. Here is our step-by-step facial at home guide: 

Step 1 to 4: Same As Above

Follow the same first four points in “Facial Steps At Home.” 

Step 5. Exfoliation 

If you’re experiencing active acne breakouts, you’ll want to avoid physical exfoliating scrubs in those areas. You can use a light chemical exfoliating peel that has gentle acids that exfoliate without irritation with natural ingredients like salicylic acid from willow bark.

Step 6. Mask

Apply a thin layer of a mask with fingertips to cleansed skin, avoiding the eye area. Dilute with water for easier application. Leave on for five to 10 minutes. Remove with a damp face cloth. Tea tree oil, absorbing charcoal, clay and salicylic acid are going to be the active ingredients to clear your pores and help with those breakouts. 

Step 7. Serum 

Treat your skin with a spot treatment or a serum all over that contains acne-fighting ingredients like salicylic acid or tea tree oil.  

Step 8. Moisturize

Don’t forget this finishing step, even if you do experience breakouts. Apply eye cream and a thin layer of a light moisturizer to the face, neck and decolletage.

Even after completing one of these two facials, the pampering is not complete! 

How To Do A Flash Facial At Home

Needing to refresh your skin in 10 minutes? We don’t always have a lot of time to dedicate to skin care when we’re rushing around in the morning.

Flash facials embrace multi-purpose products that provide visible results and benefits in a short period of time. These quick little facials make for great weekly or daily maintenance in between visits to the spa to help you maintain glowing skin and smoothness. We have two quick yet effective flash facial options for you.

1. Stone Crop Gel Wash And Stone crop Oxygenating Fizzofoliant™

Stone Crop Gel Wash is a gentle gel wash for all skin types to cleanse away impurities without drying out the skin. The Stone Crop Oxygenating Fizzofoliant™ is an invigorating powder exfoliant for all skin types. You can find this pairing in the Stone Crop Revitalizing Gift Set, a perfect gift just in time for the Holidays.

Here is a flash facial application you can try at home:

Step 1. Mix

Mix 1:1:1 ratios of water, Stone Crop Gel Wash and the Stone Crop Oxygenating Fizzofoliant™.

Step 2. Apply

Apply the mixture to your skin with a fan brush for an even application.

Step 3. Massage

Use your fingertips to apply gentle circular movements over the face, neck and décolletage. Do this for 2-3 minutes. For oilier skin types, you may want to also leave it on for an additional 2 minutes.  

Step 4. Remove

Remove by rinsing thoroughly with water and patting your face dry.

Step 5. Complete Routine

For a complete facial, continue with additional Eminence Organics products, such as an essence, toner, serum, moisturizer and SPF. 

2. Mangosteen Daily Resurfacing Cleanser And Strawberry Rhubarb Dermafoliant

Our Lead Skin Care Trainer, Natalie Pergar, has unpacked the benefits of a flash facial in this In The Mix video using the Mangosteen Daily Resurfacing Cleanser and the Strawberry Rhubarb Dermafoliant.

Step 1. Take a chickpea-size amount of the cleanser into your palm.Step 2. Pour 2-3 shakes of Dermafoliant into your palm.Step 3. Add a little water into your hands and rub them together.Step 4. Apply on the skin using micro-circle movements. Start with the forehead and move to the temple and then to the jawline, neck and chest. Step 5. Remove by rinsing thoroughly with water and patting your face dry.  

This article was originally written in April 2020.

About 60% of the human body is made up of water. Even more astonishing, water makes up 90% of blood plasma. Water is essential for life, but it also has a significant impact on the health of your skin. Staying hydrated helps flush toxins from the body while boosting blood flow to the skin. It helps improve skin tone, prevents premature aging, and keeps the skin from getting dry and itchy.

Even if you stay hydrated by drinking water, however, your skin could probably use a boost of extra moisture to keep it soft and supple. This is where moisturizers come in. Moisturizers are available in different textures like creams or fluides.

Keeping your skin hydrated is essential but choosing the right product can be a challenge. Here we’ll discuss the difference between hydration and moisturization. Understanding the difference will allow you to know whether a fluide or cream moisturizer is best for your skin.

Hydration vs. Moisturization

While the words hydration and moisturization are often used interchangeably in the skincare industry, there is a difference between the two. Both products help make sure the skin gets the water it needs to prevent dehydration and fight aging and environmental damage. The difference can be found in the way they go about achieving these goals.

The term hydration refers to the water content in the cells. Water causes the cells to swell, helping the skin maintain its supple plumpness. When water leeches out of the skin cells, they become dehydrated which leads to dull skin tone. A topical hydrator, called a humectant, infuses the skin cells with water in addition to boosting its ability to absorb moisture as well as essential nutrients.

Moisturizing, by comparison, is about trapping water in the skin. It’s about building and protecting the skin’s natural protective barrier to prevent water loss. It also helps keep your skin soft and smooth. Nourishing ingredients, called emollients, are used prevent water loss and maintain a healthy barrier.

Which One Do You Need?

All skin types require both hydration and moisturization, though one may take priority over the other for certain skin types.

For example, if you have dry skin (skin that lacks oil), rebalancing both hydration and lipids is important. A good moisturizer can help prevent trans epidermal water loss. It can restore the skin’s healthy barrier and plumpness. If your skin is dehydrated (lacking water), however, focusing on humectants is more likely to be beneficial. Your skin cells need to absorb more water. As a reminder, any skin type can suffer from dehydration, while balancing lipids will vary by skin type.

If you struggle with dull complexion or the visible signs of aging, your skin is likely battling dehydration. When the skin cells lack water, they lose volume and essentially shrivel which can exacerbate the appearance of fine lines and wrinkles in addition to affecting your complexion.

Yon-Ka Fluide vs. Cream

Whether you’re concerned about hydration or moisturization (or both), Yon-Ka Paris offers a wide variety of products catered to different skin types. Two of the most popular products in this category are fluides and creams.

Yon-Ka fluides are lightweight with a thinner texture than creams. Fluides focus more on hydration, less on moisturization and adding lipids to the skin. Therefore, they are rich in humectants, less in emollients. They’re a great choice for combination skin as well as oily skin types because it’s very light and non-greasy. Yon-Ka creams are heavier than fluides, making them ideal for dry and/or mature skin. They also work well for protection against cold, dry weather. Creams address both hydration and moisturization. They are more equally focused on treating the skin with humectants and emollients.

Check out some of Yon-Ka’s most popular fluides and creams…

Hydra No. 1 Fluide – Ideal for oily, dehydrated skin, this lightweight moisturizer helps mattify the skin. It contains micro- and macro- hyaluronic acid to build hydration levels over time as well as silica to control excess sebum production.
Alpha-Fluide – This renewing anti-wrinkle day emulsion is lightweight and easily absorbed into the skin to smooth, hydrate, and protect. It is supplemented with vitamin E and rice bran oil to protect against environmental damage as well as AHAs for renewing.
Nude Perfect Fluide – If you struggle with the clarity of your skin, this blur cream is just what you need. It features an ultra-lightweight formula that instantly smooths the appearance of pores, skin imperfections, fine lines, and wrinkles to promote perfect looking skin.
Advanced Optimizer Crème – This firming, anti-aging cream lifts and tightens the skin while delivering a strengthening effect to protect against the progression of skin damage related to aging. Milk proteins and shea butter deliver intense nourishment for long-lasting suppleness.
Hydra No. 1 Crème – This intense moisturizing cream is enriched with two forms of hyaluronic acid to prevent water loss in dry, dehydrated skin. It contains soothing shea butter and hazelnut oil to combat dryness and restore the skin’s’ natural youthful radiance.
Excellence Code Crème – A multi-functional cream for mature, hormonally fatigued skin that needs revitalization. It contains three proprietary, botanical complexes to fortify the moisture barrier, effectively firm and smooth skin, and enhance overall radiance.

No matter your skin type, Yon-Ka Paris offers a wide range of moisturizers including fluides and creams.

As you start shopping, keep in mind that fluides and serums are not the same thing. Though packaged similarly in pumps, serums are even thinner than fluides which enables them to penetrate the skin to deliver the benefits of specific active ingredients. Serums are meant to be applied underneath your favorite Yon-Ka moisturizer.

Storytime: My late husband, Florian, used to have a big brown spot on the side of his face. It was likely from sun damage, and as a practicing esthetician, I had a bit of a personal vendetta against this brown spot. We would be sitting on the couch at night, watching TV, and he would allow me to dab on either exfoliating acids, a vitamin C serum, or a prescription brightening cream with hydroquinone. While these certainly helped, the most significant difference I ever saw in that brown spot was always right after he shaved his face with a razor. The simple act of gliding a razor over the face would literally lighten it up about 30% instantly! The brown spot looked so much lighter, and of course, this esthetician was happy! (And for a guy who didn’t care too much about his skin, he was impressed, too.)

In my 30+ years as an esthetician, this was just one of many examples that proved how important physical exfoliation is when it comes to fading hyperpigmentation. In this post, I’ll explain the two-step exfoliation process, why it works, and how you can use it to fade stubborn dark spots on your face.

What Is the 2-Step Exfoliation Method?

The two steps are simple; the first is chemical exfoliation (like exfoliating acids), and the second is physical exfoliation (like facial scrubs). 

Many people overlook physical exfoliants because they have a bad rap, but I firmly believe in the benefits of a facial scrub! And using both chemical and physical exfoliants in tandem is critical if you want to fade hyperpigmentation on your face. 

While acids and scrubs both exfoliate the skin, they do so using different mechanisms. Acids lower the skin’s pH to dissolve the keratin or “glue” keeping dry, dead, and discolored cells stuck to the skin’s surface. Physical scrubs, on the other hand, actually lift those loosened cells away to reveal the bright, new cells underneath. By using both, you’ll get a more complete exfoliation. 

This two-step exfoliation method is so good for fading the look of hyperpigmentation (whether from sun damage, hormones, or post-breakouts marks) that I often use it in my professional facials as well. Every single one of my facials starts with a chemical peel to loosen and dissolve dead skin cells, but to truly remove those cells, I follow up with a physical exfoliant. 

How to Fade Dark Spots and Hyperpigmentation at Home

Before incorporating the two-step exfoliation method at home, you’ll need to decide which products to use. For your chemical exfoliant, I recommend using either a chemical peel or exfoliating acid serum for your skin type. For your physical exfoliant, the key is finding a well-formulated facial scrub that will be gentle on the skin. Look for one with perfectly round, biodegradable beads—not the abrasive seed and shell granules that are so often used. 

Because I’ve seen such great results from the two-step exfoliation method in professional facials, I created products to mimic these results at home. Our best-selling Triple Berry Smoothing Peel is a chemical peel that gives professional results at home and works for all skin types. I also just launched the Triple Berry Smoothing Scrub as a companion product. It’s a gentle, antioxidant-rich scrub that brightens and smoothes the skin with every use. 

How to Use Triple Berry Peel and Scrub Together

Before using the peel and the scrub together, use each one individually to make sure both products agree with your skin. New products should always be introduced one at a time, This way if you happen to have a reaction, you can pinpoint the cause. 

Start by introducing the peel. Then, wait 2-3 days before trying the scrub. If all goes well, you can use them together! 

Here’s how. Apply the peel and leave it on for 5-10 minutes, as desired. Rinse it off with cool water. Then, on slightly damp skin, apply a nickel-sized amount of the scrub. Gently massage it over your skin in circular motions, focusing on areas of pigmentation. After rinsing off the scrub, you can make it an at-home facial by using a hydrating mask, or you can just proceed with your regular skincare routine.  

If you have sensitive skin, you can split these steps up by using the scrub the day after doing the peel.

Other Ways to Incorporate 2-Step Exfoliation Into Your Routine

While using the peel and scrub at the same time is a great way to jump-start a brighter, more even-toned complexion, it shouldn’t be done more than once a week. That said, you can still practice the 2-step exfoliation method in other parts of your routine to fade dark spots.

I recommend most people exfoliate 2-4 nights a week depending on their skin’s needs—those more prone to clogged pores and breakouts typically need more frequent exfoliation. On exfoliation nights, you’ll want to use your exfoliating acid serum. However, to ensure you’re properly removing the dead cells that are being loosened by your serum, substitute in a facial scrub on one of these nights for physical exfoliation. If you have oily skin that’s prone to clogged pores (like Skin Type 1 or Skin Type 3), you can sneak in an extra physical exfoliation by using a scrub as one of your morning cleanses. 

There you have it—a two-step exfoliation method that does wonders for stubborn hyperpigmentation! Trust me, I’ve seen the results with my own eyes, and they speak for themselves. If you have hyperpigmentation from sun damage, past breakouts, or conditions like melasma, using both chemical and physical exfoliants is your best bet!

Up next, here’s everything you need to know about using exfoliating acids.

Former Ballroom Dancer Reverses Diabetes while Shedding 45 Pounds with Diet-to-Go

by Caitlin H,

Oct 3, 2022

For 77-year-old Florida resident Judith Nelson, weight loss came secondary to a deep desire to regain control of her health and expand her lifespan.

“Healthy living is what’s most important to me,” Judith said. “Right now longevity and not being a burden to my children is my primary goal, and that comes from being healthy.”

Find out how Judith Diet-to-Go helped Judith work towards her goals, and find out how YOU could be our next success story!

7 Delicious, Healthy Weekend Dinners for Fall

by Caitlin H,

Sep 26, 2022

Autumn is such a fun time. The cooler weather and changing leaves make for an excellent time to get outside and enjoy the fresh air. Plus, the seasonal produce makes for exciting, tasty dishes that are packed with nutrition and flavor.

Do you have any fall favorites? We have a few we think you should add to your recipe book! You can whip up these delectable dishes on the weekends and enjoy your fresh, calorie- and portion-controlled meals from Diet-to-Go during the week!

5 Ways to Ensure Your Weight Loss Journey Won’t Be a Wash

by Caitlin H,

Sep 19, 2022

You know eating a healthier diet is vital to losing weight. You know that it means you’ll have to make some real changes, and you’re ready.

So you research online, you check out the article about the best new diets, you talk with your friend about the plan she’s been trying…

But here’s the thing: Losing weight isn’t about trying the latest and greatest thing. It’s finding what works for you and setting yourself up for success by ensuring your weight loss journey won’t be a wash. We’ve come up with a few ways for you to do exactly that.

Spin Class Instructor Says Nutrition is Key to Weight Loss

by Caitlin H,

Sep 12, 2022

Denise, a 47-year-old marketing executive for a major pharmaceutical company, has been exercising nearly every day for years. She teaches spin classes three days a week, lifts weights five days a week, and does yoga one day a week. Despite her incredible fitness level, Denise knew last December that her 202-pound weight meant it was time to make a change.

Even as a fitness enthusiast Denise turned to Diet-to-Go to help lose those extra pounds with its ease, portion control, and high quality food. 

Sweet & Salty Keto-Friendly Side Dish Recipes for Labor Day

by Caitlin H,

Aug 29, 2022

If you’re on the keto diet or watching your carbs, you’re good to go with the chicken, sausage, shish kabobs, or hotdogs sizzling on the grill. But what about the wide array of sweet and salty side dishes spread out across the table to go along with them? Just because you’re keto-ing it up doesn’t mean you shouldn’t get to enjoy a tasty something to go along with your main dish!

Let’s balance things out with some sweet and salty, delicious, keto-friendly recipes. You can whip these up yourself and take them to your next summer get-together.

5 Effective Resistance Exercises to Do as You Get Older

by Caitlin H,

Aug 22, 2022

You’ve probably heard how critical a well-rounded diet and consistent cardiovascular activity are to prolonging your life. And yes, those things are essential — and just as essential is incorporating resistance training into your routine. That’s because muscles naturally tend to lose strength as you get older; effects you can counter by doing things like lifting weights and using resistance bands.

We gathered 5 extremely effective resistance exercises for middle-aged folks and seniors. Do these at least a few times a week to work towards adding years to your life!

Healthy Hacks: How to Sneak More Vegetables Into Your Diet

by Caitlin H,

Aug 8, 2022

Vegetables — they’re versatile, nutrient-packed and a vital part of any well-balanced diet.

Here’s the thing. We all know how essential it is to eat them regularly. But if we’re being honest with ourselves, it’s challenging to choose the carrot sticks over the chips or the salad over the steak. So, we don’t.

That’s why we put together this list of 5 hacks to fit more vegetables into your diet. From smoothies to grilling ideas to veggie spreads and more, you’ll find getting your daily vegetable intake a cinch with these tips!

Nurse Tries Diet-to-Go and Sheds 30 Pounds

by Caitlin H,

Jul 25, 2022

Working as a nurse at the height of the COVID-19 pandemic had no shortage of challenges. Just ask 37-year-old Michelle, who started her career as a nurse in 2017 and worked in labor and delivery and the emergency room.

“I was working insane hours,” Michelle said. “I’d work overnights and never had time to eat healthy.”

But then she found Diet-to-Go!

A Comprehensive Guide to Water Aerobics

by Caitlin H,

Jul 11, 2022

If you’re looking for a low-impact workout that gets your heart rate up while simultaneously giving you the chance to build connections with like-minded people, then water aerobics may be the thing for you.

We put together a comprehensive guide to this fun, engaging fitness activity that is just the thing for anyone with limited mobility and those who love the pool!

7 Unique Outdoor Activities for a Summer Outing

by Caitlin H,

Jun 27, 2022

There’s nothing quite like a day outside enjoying the trees, grass and flowers while soaking in the sunshine and smelling the clean, fresh air.

We found a whole host of reasons why you should incorporate time outdoors into your weekly activities, particularly during the warm summer days. If you’re at a loss for some new unique ideas for a summer outing, the kinds of things that will make the experience memorable and enjoyable for you and your loved ones… we’ve come up with some fun things to try!

Lifestyle Tips to Help Manage Your Diabetes

by Caitlin H,

Jun 20, 2022

If you’re living with Type 2 diabetes, you know how challenging it can be to simultaneously manage your blood sugar while striving to meet your everyday demands. It’s easy to feel frustrated, overwhelmed, defeated, tired and stressed as you try to remember to do things like take medication, make your regular check-ups and deal with the everyday ups and downs.

We have a few lifestyle tips that may help make managing your health and your diabetes just a little easier.

6 Exercises for Improving Neck Pain & Tension

by Caitlin H,

Jun 13, 2022

Many of us spend most of our day craning our necks to look at our computer screens, tablets or mobile devices. That unfortunate but necessary trend has caused a whole host of posture problems, which in turn can cause chronic neck pain and tension, particularly as we age.

Thankfully, a mixture of strengthening exercises and stretching can work wonders towards alleviating these issues.

8 Healthy Side Dishes for Your Memorial Day Barbecue

by Caitlin H,

May 23, 2022

Barbecues are one of the best parts of summer. There’s truly nothing quite like a warm evening with a cold drink and plate full of delicious food while friends and family are all around you.

Want to have side dishes that provide a healthier, lower-calorie alternative to traditional options…without skimping on flavor?

Try one of these healthy side dish recipes that will wow your guests at that next summer barbecue. Enjoy!

Evening Tips to Level Up Your Weight Loss Efforts

by Caitlin H,

May 16, 2022

The evening brings a unique set of challenges to weight loss goals. It’s often the time when we sit down and unwind, which can bring a certain amount of temptation to munch on unhealthy snacks or drink too many adult beverages.

Here are some much better ways to spend your downtime to set yourself up for success tomorrow! Try some of these simple nighttime tips to keep yourself on track and ensure you meet and maintain your weight loss goals.

How To Develop a Healthy Mindset, and Why

by Caitlin H,

May 9, 2022

Life is all about your mindset. That’s true when it comes to losing weight, too. A recent study from the Society for the Study of Ingestive Behavior found that people who view a meal as a way to be healthy ate significantly smaller portion sizes than those who viewed them as a pleasure or a way to stay full until the next meal.

Leverage Friendship to Make (Not Break) Your Health Goals

by Caitlin H,

May 2, 2022

Think about what you do on the weekends. If you’re like most, there’s probably at least one or two outings that involve people in your social circles. And what do those outings involve? Food? Alcohol? When you’re trying to lead to a healthy lifestyle, maintaining friendships while sticking with your goals can be one heck of a problem. Or, your could try a few things to turn those friends into a resource!

5 Steps to a Healthy Heart

by Caitlin H,

Apr 25, 2022

Exercise is often top-of-mind when you set out to boost the quality of your cardiac health.. While it’s true that burning calories by engaging in something like walking or cycling can help with weight-loss, the real cornerstone of any successful “heart-healthy” plan is rooted in a balanced diet and healthy lifestyle.

So before you put all of your focus on physical exercises, let’s see what other steps you can take to keep your heart pumping, and possibly add years to your life!

5 Ways to Love the Person in the Mirror

by Caitlin H,

Apr 18, 2022

Feeling uncomfortable in our skin is a common thread shared by women and men alike, particularly those of us who are trying to lose weight.

Thankfully, there are steps you can take to turn your state of mind around and start to feel positive about yourself. Read on for five ways to fall in love with the person in the mirror.

Pandemic Serves as Catalyst for 85-Pound Weight Loss

by Caitlin H,

Apr 11, 2022

Like many of us, Louise Ebbert found that the pandemic suddenly created an isolated and sedentary lifestyle that she just wasn’t used to. Her usual routine of active travel for work was disrupted, and the day the scale said 272 pounds she decided enough was enough. She had to make a change. She restarted Diet-to-Go that day.

“People are always waiting until tomorrow. You have to just make the decision and start now.”

Exactly one year later and Louise is down 85 lbs, and she wants to share her story so people who have been seeing the effects of Covid on their health and weight can see there is a way back.

This One Simple Thing Can Help Control Your Waistline

by Caitlin H,

Apr 4, 2022

How often do you find yourself scarfing down a meal without ever really stopping to think about how the food actually tastes?

Whether it’s a steak dinner at a restaurant with friends, munching a wrap while rushing to a meeting, snacking on nuts between meals, or even eating a sandwich during your lunch hour, many of us don’t take the time to slow down and enjoy our food. And unfortunately, rushing through meals that way means it is unlikely we are giving our brains enough time to register that we’re full — which may lead to overeating and subsequent weight gain.

There’s a simple thing you can start doing to make sure you slow down and thinking about what you’re eating.

Kohlrabi fries are the most delicious way to use up the kohlrabi in your CSA or from your farmer’s market. With options for both the air fryer and baked in the oven, there’s fries for everyone!

If you’re not sure how to use up all the kohlrabi in your CSA or from your farmer’s market, you’ve got to make these kohlrabi fries!!

Seriously, I’ve never enjoyed kohlrabi more. Coated with fry seasoning. Paired with your favorite dip. Get ready for this to be your new favorite side dish.

Ready in just 15 minutes in the air fryer or 25 minutes in the oven! These are easy to bake in the oven or cook in your air fryer.

What is kohlrabi?

The name kohlrabi comes from a mashup of the German words for cabbage and turnip, for which this veg is slightly reminiscent of. It tastes subtly sweet and a little peppery when eaten raw and its texture is similar to jicama or a turnip. You can eat the leaves on kohlrabi too, as long as they look okay! Similar to collard greens, they’re delicious sautéed with garlic or added to soups or stir-fries. A cruciferous vegetable, similar to cabbage, broccoli, and Brussels sprouts, kohlrabi is packed with fiber, fiber, vitamin C, potassium, and antioxidants which have been shown to help decrease the risk of cancer.

How to use kohlrabi

You can enjoy kohlrabi raw, either shaved, grated, or sliced thinly, in a slaw or a salad, or combine with flour and egg to make into kohlrabi fritters. Or, you can cook kohlrabi by roasting it in the oven with different herbs and spices or mashed similar to potatoes. 

Ingredients You’ll Need

Notes on Ingredients

Kohlrabi: you can find kohlrabi at your local farmer’s market throughout the fall. Some grocery stores with a robust produce section may carry it during the fall and winter months.

Smoked paprika: this spice is one of my favorites – it adds a smokey, spicy, and subtle sweetness to these fries

Cumin: a warming spice, cumin adds an earthy, nutty flavor.

Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission)

Baking Sheet

or

Air Fryer (we have a Phillips XXL Air Fryer)

How to Make Kohlrabi Fries

Step 1: (if using the oven, preheat to 425 degrees F) Start by preparing your kohlrabi. Using a vegetable peeler or a sharp knife, remove the outer tough peel.

Step 2: Cut the kohlrabi in half lengthwise. 

Step 3: Placing the cut side down, slice kohlrabi vertically into 1/2-inch slices.

Step 4: Cut slices of kohlrabi into 1/2-inch matchsticks.

Step 5: In a large mixing bowl, add kohlrabi, olive oil, garlic powder, smoked paprika, cumin, and salt, and toss until kohlrabi is evenly coated.

For baked kohlrabi fries:

Step 6: Make sure your oven is preheated to 425 degrees F. Line a baking sheet with parchment paper. Place kohlrabi onto baking sheet and spread apart so that kohlrabi is evenly spaced out in a single layer.

Step 7: Bake kohlrabi, flipping halfway through, until tender and the edges have browned, about 25-30 minutes.

For air fryer kohlrabi fries:

Step 6: Place seasoned kohlrabi in the air fryer basket, shaking basket to space out the kohlrabi. 

Step 7: Set air fryer to 400 degrees F and cook, shaking basket every 5 minutes, until kohlrabi is tender and browned on the edges, about 12-17 minutes.

Expert Tips

Try to cut kohlrabi into evenly-sized matchsticks to ensure even cooking. If some fries are larger, these will take longer to cook, while the smaller ones will brown/burn faster.
Crowding the air fryer will result in a longer cooking time and more uneven cooking. Make sure the fries have some air pockets between them.

Recipe FAQs

What does kohlrabi taste like?

Kohlrabi tastes subtly sweet and a little peppery when eaten raw and its texture is similar to jicama or a turnip. You can eat the leaves of the kohlrabi plant too (as long as they look okay), which taste similar to collard greens.

Can you eat raw kohlrabi?

Yes! Raw kohlrabi is delicious thinly sliced or shaved and used in salads or slaws.

Are kohlrabi fries better in the oven or air fryer?

I personally like kohlrabi fries better when cooked in the air fryer but if you don’t have any air fryer, baked in the oven is delicious too!

Can I double this recipe?

You sure can! But you will need to adjust the cooking time. For the air fryer, you’ll likely need to double the cooking time, closer to 25-30 minutes. For the oven, you may need to use two baking sheets to ensure the fries have enough space on the pan to cook, or you may have to use a bigger baking sheet, or bake a little longer, closer to 35 minutes.

What dips/sauces can I serve kohlrabi fries with?

Any dip or sauce that you love! I personally thought these were fantastic when paired with a garlic aioli or a version of the kitchn’s 3-ingredient magic sauce – I used a combo of mayo, dijon mustard, and sriracha.

Do kohlrabi fries crisp up like regular fries?

To be honest, no. Kohlrabi fries get a little browned or slightly crispy at the ends but the longer you cook them, the more likely they are to burn as opposed to get crispier. I still find them tender and delicious even if they don’t get super crispy like french fries.

Can you reheat kohlrabi fries?

Sure! You can reheat fries in the microwave, oven, or air fryer but they’ll likely lose some of their firmness in the microwave.

How long do kohlrabi fries last for in the fridge?

Store kohlrabi fries in an airtight container in the refrigerator for 3-4 days. Make sure fries are completely cooled before storing in the fridge.

Can you freeze kohlrabi fries?

I wouldn’t freeze kohlrabi fries as they’ll lose their texture upon defrosting but if you want to freeze kohlrabi, I’d recommend blanching it before freezing.

Recipes That Pair Well

Baked BBQ Salmon

Air Fryer Salmon (Fresh or Frozen)

Air Fryer Whole Chicken

Easy Instant Pot BBQ Chicken

Slow Cooked Salmon

For more vegetable inspiration, check out my other recipes below!

Zucchini Kohlrabi Fritters

Air Fryer Zucchini Chips

Buffalo Cauliflower Wings – Air Fryer or Oven

The Best Mexican Street Corn Dip

Crispy Thai Inspired Brussels Sprouts

Grilled Eggplant with Pecan Pesto

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

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Harvest Italian Soup with Sausage (Easy Stovetop Recipe) – The Real Food Dietitians

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Have trouble determining what hunger and fullness feel like? Keep reading to learn how to use the Mindful Eating Hunger Scale to determine your hunger cues.

It sounds so simple, right? Eat when you’re hungry and stop eating when you’re full. But in reality, this oftentimes can be a lot easier said than done. There are so many day-to-day factors that can complicate these cues. From stress levels to work schedules and emotions, it’s so easy to confuse hunger cues with other cues. 

Getting to know your own hunger and satiety cues can help clear up this confusion. It gives you the power to identify and address other cues accordingly. 

Mindful Eating Hunger Cues

When eating mindfully, hunger cues are utilized to designate not only when to eat, but also how much. Our cues essentially let us know what we’re in need of as well as when.

Food is the body’s primary energy source. It’s what allows us to think clearly, build muscle, pump blood, breathe air, and do so much more. While we’re all performing these human functions on a daily basis, we’re doing so in a slightly different way, we’re all a bit unique. 

This is why hunger cues are so important. If the body is undergoing stress, fighting an infection or disease, performing physical labor, or engaging in more or less movement than normal, your body’s energy needs will differ. Your hunger cues reflect these needs. 

Now that we know what they are, how do we gauge and measure them? This is where the Mindful Eating Hunger Scale comes in. 

How To Use the Mindful Eating Hunger Scale 

This scale helps clarify some of the ambiguity that comes along with measuring hunger cues because it gives you numerical values to refer to. The hunger cues operate on a scale from 1 (so full you may feel unwell) to 10 (starving, weak, dizzy). The middle of the scale, 5, is where you feel content. You’re slightly full so you’re comfortable, you’re not in need of anything. 

 

Check-in With Your Hunger Cues 

The first step to using the scale is to get to know your own body. How does it communicate hunger? What about slight hunger? What does it feel like? And on the flip side, what does fullness feel like? 

In order to understand these cues, we have to really introduce mindfulness. To get started with this, throughout the day (before meals, during meals, and after meals), take note of where you are on the scale. Choose a numerical value that you feel accurately describes the degree to which you’re feeling hunger or satiety. 

The key here is to do this without judgment and with compassion. Will this be super easy the first time you try it? Probably not! But most things we learn to do are not. Remember that you’re quite literally teaching your body a new skill, and a subjective one at that. 

The more you check-in, and the more you pause and reflect, the easier it will be for you to notice your cues without even having to intentionally check in. 

Abide By Your Hunger Cues

After you go through the process of defining your cues, it’s time to start abiding by them. When you hear your body asking for food through hunger, do your best to grab something to eat. If you’re very hungry, make a full meal. If you’re slightly hungry, a snack will do just fine. 

Simply getting into the habit of abiding by your cues will take time as well. You may possibly have to shift some of your preexisting routines, eat a bit more or less than you previously were, but that’s quite alright. This is exactly what mindful eating entails.

When is it Okay to Eat When I’m Not Hungry?

But what happens when you end up wanting to eat something when you’re not feeling physical hunger? Does that mean you’re doing something wrong?

Nope, not in the slightest. You may be surprised to hear this, but there are plenty of reasons to eat even when you aren’t. This may be enjoying dessert after dinner or eating to give your body nourishment even if something like stress is suppressing your hunger.

With mindful eating, it’s all about being mindful and having heightened awareness of why you’re eating. That way, you can choose the best option for you at any given moment. You may say to yourself, “I’m not that hungry, but I would actually enjoy that dessert right now.”

On the other hand, you may say, “I notice that I’m not actually hungry, but I really want a snack.” In this case, we want to pull that mindfulness in to determine why. Is it because you’re mindfully, and intentionally excited to eat said item? Or on the other hand, are you experiencing another emotion that you may previously have used food to cope with?

When our eating choices aren’t mindful or intentional, where they’re used to cope or conceal, we want to try to find alternative, more productive coping mechanisms that directly address the emotion at hand. 

Whatever it may look like for you, this awareness can help you make intentional, mindful choices.

The Takeaway

The mindful eating hunger scale is a great tool that you can use to build your mindful eating skills. If you’re struggling to decipher where satiety starts and hunger stops, give the exercises we discussed a try. And remember! Take it slowly. 

Do You Want to Experience More Balance with your Food Choices?