Hey everyone and welcome back to intuitive eating principle number four the fourth video of this series Challenging the food police But first I just wanted to cover a couple things that came up in my last video making peace with food So first off I just want to see how did you guys do with your challenge foods? Did you guys buy some fear foods and challenge yourself with eating them last week? How did you do what came up? Did any other foods come up that you realized wow? I didn't even realize I feared this but I do and I want to hear that in the comments below but second of all there's a couple comments of just I'm Almost not fearful of all those foods anymore and now I'm overeating them and whenever I'm trying to listen to my body I choose anything but healthy foods and so what do I do and The thing is with intuitive eating you have to Make healthy decisions as well like you have to choose that you're going to for the most part Eat healthy foods and then save that like 20% I always go with the 80 20 roll 80% whole healthy foods and 20% leaving room for whatever I really want because intuitive eating isn't a Free-for-all I'm just gonna eat a ton of junk food and unfortunately sugar is very addictive So if you start your day off with eating a ton of sugar because that's what I want You're most likely going to just continue eating a ton of junk food throughout your day Like for me if I was just listening to my body and Started eating ice cream in the morning then I'm gonna be craving crappy sugary-filled foods like that all day long so even though intuitive eating is listening to your body and Making peace with all food ice cream isn't bad But eating ice cream all day long isn't good So everything in moderation still everything in balance. Yes, I want you guys to challenge yourself with eating fear foods And Introducing those back into your diet things that you've restricted yourself from for so long But if you're realizing that you're eating only Not so healthy choices and a lot of sugary-filled processed foods then that's when you need to take a step back and think okay I still need to be making nutritious decisions and then save that 20% for when I'm just go all in Enjoy those foods I love most and kind of enjoy everything you do like in moderation though still so Again as always guys I say this over and over again everything in moderation even good things turn bad when you Enjoy them in excess like money Like eating healthy because back in turn into disordered eating All those things when you take them to an in extreme become bad So that's just like this kind of process and this principle of Eating whatever your body is craving. Yes, listen to your body But also be making healthy nutritious decisions for the most part throughout your day So just wanted to clear that up hopefully that helps a little and now let's quickly cover principle number four Challenging the food police because challenging the food police guys This is the guy in your head that is telling you that you are good for Restricting yourself for not eating that piece of cake For only eating a certain amount of calories or a certain amount of grams of fat a day This is the guy in your head that is telling you you are bad when you have that piece of cake That you are bad when you ate that piece of pizza for dinner instead of a More protein packed low carb meal. I don't know what you're used to having Um, this is that little guy in your head that you need to get rid of because he is called the food police and Let's just talk about in my life. So in my life It was almost a game became a game of how little can I eat in a day because for me it wasn't oh I'm ugly. Oh, I'm fat and so that's why I'm controlling my food. It was Everything in my life is out of control and I want to find control So for me it was a control issue and you guys can read all about this in my book because I published a book about my Whole story it goes into death into all these things and my mind and all my struggles and why I Fell into the seating disorder and how I found freedom from it all so that link is down below if you want to order that book It is now available and I'm so excited about it But anyways getting back to everything because I get sidetracked easily It was a control issue for me. So for me in my mind said day to day It was how little can I eat? Oh, I am good because I only ate 1200 calories. Oh, I only ate 1200 calories today So now I had the food police in my head saying try to get to 1100 tomorrow and It was almost like this controlling sick game in my head of how little can I eat and every single time I ate less That little guy in my head was tiny. Wow great job. Good job. You're succeeding. You're gaining control in your life And that was the farthest thing from the truth guys. So You just have to challenge that food police get him out of your head Get all those deep rooted beliefs and rules out of your head that say that you are good for eating less or you're good for not eating that cake or your bad for eating the cake every time that like any time I would like go out for pizza with friends and I would actually let myself have that piece of pizza Which was rare all of a sudden and I had that food police guy in my head saying oh my gosh Feel guilty. You're terrible. Why did you eat that now? You're gonna gain 10 pounds like all these things It weren't true all these lies that guy in your head You need to get him out because he's gonna ruin you and he's gonna just destroy you and he's gonna prevent you from finding Health again from finding a nutritious lifestyle and from following this intuitive eating lifestyle so Just this is principal number four guys and so the takeaway from this is just to All day all week long this entire week for the next seven days I want you guys every time you find yourself thinking oh, I'm good for Avoiding this or I'm bad because I ate this I want you to identify those statements those lies Write them down and then say no longer am I believing that so down below number one I want to hear about last week's video What foods you challenge yourself with how did it go and number two? I want to start hearing comments below About what kind of statements you've been believing from the food police and how you are going to get this little guy out of your head And start allowing yourself to live freely and to live with peace with all food and Just get all these rules out of your head So until next time I hope you guys enjoyed this video again. My book is for purchase Down below you can click the link in the description and that will tell you guys All about my story everything you could ever want to know Just how I like why I struggled and how the process of Slowly finding freedom and how I found freedom Completely and what it led to in the end and like the great things that Happened because of finally finding freedom So click the thumbs up if you like this video subscribe if you aren't already Follow me on Instagram at fresh fan healthy and then Snapchat Sarah underscore grace 11 because I share a lot more on there than just my one weekly video So hope you guys have a great week and don't forget to comment below. Bye guys