When you don't want to eat

Some days even thinking about eating is too much. The fridge is full, nothing appeals, and I know my body needs fuel while I still cannot face it.

I have stopped trying to force a proper meal on those days. Negotiating with myself uses up the little energy I have left. I aim lower on purpose for food that needs almost no decisions. The goal is to eat something. A better meal can wait for a better day.

What helps

• Keep one or two no-thought options in the house: a protein shake, a jar of nut butter102 kcal with crackers, or yogurt75 kcal with honey64 kcal.
• Sit down to eat, even if only for five minutes.
• Do not judge the choice. A handful of almonds164 kcal is food.
• If nothing sounds good, pick something cold and smooth instead of warm and heavy.

The no-thought options help the most. On a bad day I cannot face choosing, so I decide them in advance on a better day. When the only step left is opening a jar or a bottle, I can usually manage that.

The cold-and-smooth rule took longer for me to notice. Warm and heavy food is hard to face on those days. Cold and smooth is easier to get down. Sitting down helps. Five minutes at the table is enough for me to finish what I opened.

I do not measure these days in calories or macros. I check whether I ate something with less resistance than the day before.