5 Things You Can Do Today to Reclaim Your Power with Food

Food can sometimes feel like it holds way too much power.

The cravings, the chatter in your mind, the guilt afterward—it’s exhausting. If you’ve ever felt caught in that endless tug-of-war between “I want it” and “I shouldn’t,” and you want to change that, this is for you.

Here’s what I need you to hear today:

You’re not broken. You’re not weak. And you’re not powerless.

There are things you can start doing today to change this dynamic. These five powerful tools helped me go from feeling like food was running my life to finally feeling calm and in control.

And no, they don’t require a diet, a tracker, or a single “good food/bad food” label.

Whether you’re currently using GLP-1 medications to help quiet the food noise, or not, these tools can support you in developing your natural ability to tune in and find peace with food, so you don’t have to depend on medication or anything outside yourself.

Are you ready to reclaim your power with food?

1. Pause Before You Eat

This one sounds deceptively simple. But I promise—it’s powerful.

When you notice yourself heading to the pantry, standing in front of the fridge, or hovering over the snack table… pause. Just for a moment.

Take a breath. Ask yourself:

• Am I physically hungry right now?

• What am I feeling?

• What do I need in this moment?

• Will food fix it?

• How will I feel after I eat this?

This is not about stopping yourself from eating. It’s about creating a moment of consciousness. You’re stepping out of autopilot and checking in with yourself, not your old habits.

You don’t have to get it perfect. This might be messy at first (it was for me). Let this be practice. Every time you pause, you’re reclaiming a little bit more of your power.

2. Ditch the Food Rules

You know the ones:

• “Don’t eat after 7.”

• “Carbs are bad.”

• “Fat makes you fat.”

• “You’re only allowed X grams of whatever.”

Most of us have been following these invisible (and impossible) rules for so long, that we don’t even question them. But those “rules” often keep us stuck in shame and disconnected from our bodies.

When my dietitian recently suggested I eat 150 grams of carbs a day, my first reaction was: Whoa. That sounds like too much. Why? Because I still had old food rules running in the background—even as a coach who teaches this stuff.

Here’s your invitation: Pick one rule. One that’s still hanging around in your head. Question it. Is it helpful or harmful? If harmful, gently let it go.

Your body’s wisdom is a far better guide than any arbitrary food rule ever could be.

3. Eat Something You Want

Seriously. Let yourself eat what you actually want—not the substitute, not the “healthy” version, not the workaround. Because here’s what happens when you don’t:

You crave the ice cream but eat the yogurt. Then a banana. Then a few handfuls of chocolate chips. Maybe some crackers. Then... the ice cream. By that point, you’ve eaten more than you wanted and still feel unsatisfied... and frustrated for several reasons. This can be a brutal cycle.

So instead, try this:

• Ask: “What would feel satisfying and peaceful in my body right now?”

• Plate the food.

• Sit down to eat without distractions.

• Use your senses. Smell it. Taste it. Enjoy it.

This is mindful eating.

Let it be enough. Let it be okay. That’s how you take the power back.

Not by resisting pleasure, but by allowing it—without guilt.

4. Talk to Yourself Like You Would a Friend

Oh, the things we say to ourselves after eating something “bad.”(Which, by the way, is another food rule to ditch.)

We shame. We spiral. We say things we’d never say to another human being.

Here’s a reframe:

What would I say to a friend who just ate this?

You’d probably say something like: “It’s okay. One choice doesn’t define you. You’re still doing your best. Don't beat yourself up.”

That voice? That’s your inner ally. She’s in there. You just have to invite her to the conversation more often.

5. Celebrate One Small Win

This one might be the most important.

We’re so good at noticing what went “wrong,” but how often do we pause to celebrate what’s going right?

• Did you practice the pause one time today?

• Did you eat something you wanted, without guilt?

• Did you show up with more compassion?

• Did you listen to this podcast episode and think, “Maybe I could try this”?

These are wins!

Track these moments. Write them down. Start a “power journal” if you want. These breadcrumbs lead you back to trust. Back to peace. Back to you.

Final Thoughts

This isn’t about perfection. It’s about presence.

You don’t have to do all five of these things at once. Pick one. Try it for a few days. Then another. See what shifts.

Remember, food never had the power. It was your thoughts, your patterns, and your pain speaking louder than your inner wisdom.

And now? You’re learning to listen differently.

You’ve got this. And if you want support on this journey, I’m here. Whether through private coaching or my self-paced Fat2Fierce® program, you don’t have to walk this path alone.

Ready to go deeper? Visit AmyEnglishCC.com to book a connection call or explore the Fat2Fierce® Program.

Your power is already inside you. Let's help you reclaim it—one bite-sized step at a time.

xo,

Amy English

Emotional Eating Coach | Fat2Fierce®

fat2fierce.com | YouTube | Podcast

Empowering women to reclaim their power with food and find peace with their bodies.