https://nutrimelab.com/blog Articles on emotional eating, habit change, and the science behind the programme. https://nutrimelab.com/blog/what-is-intuitive-eating https://nutrimelab.com/blog/what-is-intuitive-eating Thu, 15 Oct 2026 10:47:48 GMT Intuitive eating in plain English, from where the approach comes from and what it asks of you to what the research can honestly say about whether it works. https://nutrimelab.com/blog/why-do-i-have-to-finish-my-plate https://nutrimelab.com/blog/why-do-i-have-to-finish-my-plate Thu, 15 Oct 2026 10:47:47 GMT Where the finish-your-plate rule and the good-and-bad food labels came from, what they do to how you eat now, and how to notice your own rules first. https://nutrimelab.com/blog/signs-of-an-unhealthy-relationship-with-food https://nutrimelab.com/blog/signs-of-an-unhealthy-relationship-with-food Thu, 15 Oct 2026 10:47:46 GMT Everyday signs of an uneasy relationship with food, described without a checklist or a verdict, and a one-week way to notice your own patterns first. https://nutrimelab.com/blog/how-to-tell-if-you-are-hungry https://nutrimelab.com/blog/how-to-tell-if-you-are-hungry Thu, 15 Oct 2026 10:47:45 GMT The physical, mental and practical signs that you're hungry, full or just want to eat, and why I ask you to notice them rather than score them. https://nutrimelab.com/blog/why-am-i-not-satisfied-after-eating https://nutrimelab.com/blog/why-am-i-not-satisfied-after-eating Thu, 15 Oct 2026 10:47:42 GMT Why you're not satisfied after eating even when you're full, how fullness and satisfaction differ, and what taste, choice and setting have to do with it. https://nutrimelab.com/blog/why-am-i-so-hungry-in-the-evening https://nutrimelab.com/blog/why-am-i-so-hungry-in-the-evening Thu, 15 Oct 2026 10:47:41 GMT Why you're so hungry in the evening when the day felt fine, what a long gap between meals tends to do later, and one thing to notice before you judge it. https://nutrimelab.com/blog/why-do-i-keep-eating-when-full https://nutrimelab.com/blog/why-do-i-keep-eating-when-full Thu, 15 Oct 2026 10:47:40 GMT Why you might keep eating when you're full, what comfortable fullness tends to feel like, why it's easy to miss, and a way to notice it at one meal a day. https://nutrimelab.com/blog/why-do-i-comfort-eat https://nutrimelab.com/blog/why-do-i-comfort-eat Thu, 15 Oct 2026 10:47:40 GMT Comfort eating works for a few minutes, which helps explain why it keeps happening. Why food is often the quickest comfort, what else helps, and one small practice. https://nutrimelab.com/blog/am-i-hungry-or-bored https://nutrimelab.com/blog/am-i-hungry-or-bored Thu, 15 Oct 2026 10:47:39 GMT Standing at the fridge and not sure why? How physical hunger often feels, what boredom may be telling you, and why eating when you're not hungry can make sense. https://nutrimelab.com/blog/why-do-i-eat-when-stressed https://nutrimelab.com/blog/why-do-i-eat-when-stressed Thu, 15 Oct 2026 10:47:37 GMT Stress eating can send some people to the biscuit tin and take others' appetite away. What stress tends to do to appetite both ways, and what to notice. https://nutrimelab.com/blog/why-do-i-feel-guilty-after-eating https://nutrimelab.com/blog/why-do-i-feel-guilty-after-eating Thu, 15 Oct 2026 10:47:35 GMT Mela reads food guilt as a learned rule talking. What to say to yourself in the hour after eating, and why the next meal needs no making up for. https://nutrimelab.com/blog/christmas-food-guilt https://nutrimelab.com/blog/christmas-food-guilt Thu, 15 Oct 2026 10:47:34 GMT Feel guilty after a festive meal? Why Christmas food guilt arrives, what it costs by January and what to say instead. Mela Theory reads it as a learned rule. https://nutrimelab.com/blog/all-or-nothing-eating https://nutrimelab.com/blog/all-or-nothing-eating Thu, 15 Oct 2026 10:47:32 GMT One biscuit, then the packet, then Monday. Why the all-or-nothing eating mindset tends to follow strict food rules, and one low-pressure practice to try. https://nutrimelab.com/blog/what-do-food-cravings-mean https://nutrimelab.com/blog/what-do-food-cravings-mean Thu, 15 Oct 2026 10:47:30 GMT What do food cravings mean? Mela reads a craving for chocolate at four o'clock as information about your afternoon, and here is what to do with one. https://nutrimelab.com/blog/when-to-see-a-dietitian https://nutrimelab.com/blog/when-to-see-a-dietitian Thu, 15 Oct 2026 10:47:29 GMT Signs it's time to see a dietitian about your eating, how GP and NHS referral works in the UK, and where a 7-week group programme fits alongside care. https://nutrimelab.com/blog/why-do-i-think-about-food-all-the-time https://nutrimelab.com/blog/why-do-i-think-about-food-all-the-time Thu, 15 Oct 2026 10:47:27 GMT Mela reads thinking about food all day as often tracing back to hunger or a food you've forbidden yourself, and what tends to happen once it's allowed. https://nutrimelab.com/blog/body-neutrality https://nutrimelab.com/blog/body-neutrality Thu, 15 Oct 2026 10:47:26 GMT What body neutrality means, how it differs from body positivity, and three ways to make eating or moving more comfortable this week, with no scale or mirror. https://nutrimelab.com/blog/how-to-stop-comparing-your-body https://nutrimelab.com/blog/how-to-stop-comparing-your-body Thu, 15 Oct 2026 10:47:26 GMT Why comparing your body to other people's can happen so fast, what research on body talk finds, and how to catch a comparison before it decides what you eat. https://nutrimelab.com/blog/how-to-enjoy-exercise https://nutrimelab.com/blog/how-to-enjoy-exercise Thu, 15 Oct 2026 10:47:25 GMT Why exercise can feel like a chore when it is tied to eating or your body, what research on enjoyment finds, and how to find movement you want to repeat. https://nutrimelab.com/blog/why-do-i-eat-more-when-tired https://nutrimelab.com/blog/why-do-i-eat-more-when-tired Thu, 15 Oct 2026 10:47:23 GMT Short sleep and tiredness are linked with eating more. What research finds, why rest can feel so hard to allow, and one thing to notice this week. https://nutrimelab.com/blog/falling-back-into-old-eating-habits https://nutrimelab.com/blog/falling-back-into-old-eating-habits Thu, 15 Oct 2026 10:47:22 GMT Why old food rules and the 'Monday, properly this time' voice come back weeks later, how a lapse differs from a relapse, and what a setback can tell you. https://nutrimelab.com/blog/how-to-decide-what-to-eat https://nutrimelab.com/blog/how-to-decide-what-to-eat Thu, 15 Oct 2026 10:46:38 GMT How to decide what to eat without rules, even when nothing sounds good, using hunger, satisfaction and what's practical, and where nutrition knowledge fits. https://nutrimelab.com/blog/why-do-i-eat-so-fast https://nutrimelab.com/blog/why-do-i-eat-so-fast Thu, 15 Oct 2026 10:45:35 GMT Why you might eat so fast, what TV, desks and phones can do to the signals you'd otherwise notice, and how to eat slower as a way of noticing more. https://nutrimelab.com/blog/how-to-improve-your-relationship-with-food https://nutrimelab.com/blog/how-to-improve-your-relationship-with-food Thu, 15 Oct 2026 10:44:49 GMT Over six weeks, I map the food rules you learned but never chose, where they tend to come from, and what progress means without a scale. https://nutrimelab.com/blog/how-to-say-no-to-food-politely https://nutrimelab.com/blog/how-to-say-no-to-food-politely Fri, 09 Oct 2026 16:13:16 GMT Why saying no to food at family gatherings feels so hard, what research on eating together shows, and polite sentences for when someone offers more. https://nutrimelab.com/blog/the-hunger-silencer-protein-glp1-hunger-suppression https://nutrimelab.com/blog/the-hunger-silencer-protein-glp1-hunger-suppression Wed, 19 Aug 2026 13:14:14 GMT Your body already makes the hormone appetite medication imitates. Here's how a protein-rich breakfast can make hunger feel quieter, hours later. https://nutrimelab.com/blog/identity-based-eating-habits https://nutrimelab.com/blog/identity-based-eating-habits Wed, 19 Aug 2026 13:14:13 GMT Why eating well never sticks through willpower alone, and how identity-based eating habits rewire the belief underneath the behaviour, so the change holds without a fight. https://nutrimelab.com/blog/fodmap-bloating-healthy-foods https://nutrimelab.com/blog/fodmap-bloating-healthy-foods Wed, 19 Aug 2026 13:14:11 GMT Why the foods everyone calls healthy, like apples, broccoli, beans and garlic, can leave you bloated by the afternoon, and what actually explains it. https://nutrimelab.com/blog/automatic-eating-habits https://nutrimelab.com/blog/automatic-eating-habits Wed, 19 Aug 2026 13:14:10 GMT Nearly half of what you eat runs on autopilot: not weak willpower, but context doing exactly what it's built to do. The science of automatic eating habits, and the one shift that actually works. https://nutrimelab.com/blog/why-willpower-doesnt-work https://nutrimelab.com/blog/why-willpower-doesnt-work Wed, 19 Aug 2026 13:14:10 GMT Willpower isn't a character flaw so much as a finite resource being tested against a food environment engineered to defeat it. The science of the toxic food environment, and the one shift that actually resets your defaults. https://nutrimelab.com/blog/kitchen-environment-eating-habits https://nutrimelab.com/blog/kitchen-environment-eating-habits Wed, 19 Aug 2026 13:14:09 GMT Your kitchen is quietly deciding what you eat before you've made a conscious choice. A non-diet look at food environment design, and five small friction moves that hand the decision back to you. https://nutrimelab.com/blog/invisible-director-environmental-eating-cues https://nutrimelab.com/blog/invisible-director-environmental-eating-cues Wed, 19 Aug 2026 13:14:08 GMT Your kitchen is running the show, deciding how much you eat before you ever notice you're full. This is the invisible design behind it, and four changes that need no willpower at all. https://nutrimelab.com/blog/anchor-meal-method https://nutrimelab.com/blog/anchor-meal-method Wed, 19 Aug 2026 13:14:07 GMT One fixed meal, same time every day: the anchor meal method builds meal structure through habit, not willpower, and gives the rest of your eating something to organise around. https://nutrimelab.com/blog/how-long-does-it-take-to-form-a-habit https://nutrimelab.com/blog/how-long-does-it-take-to-form-a-habit Wed, 19 Aug 2026 13:14:06 GMT The "21 days" habit rule isn't science, it's a plastic surgeon's observation from 1960. Here's what actually happens between day one and the point a habit stops needing effort. https://nutrimelab.com/blog/post-workout-protein-window https://nutrimelab.com/blog/post-workout-protein-window Wed, 19 Aug 2026 13:14:05 GMT The 30–60 minutes after exercise are different for your muscles. Here's what the post-workout protein window actually means, and the simple routine that uses it, no calorie counting required. https://nutrimelab.com/blog/weekly-nutrition-review-sunday-reset https://nutrimelab.com/blog/weekly-nutrition-review-sunday-reset Wed, 19 Aug 2026 13:14:04 GMT A ten-minute Sunday practice that swaps the 'I'll start fresh Monday' cycle for five simple questions, with no tracking, no food diary and no self-judgement. https://nutrimelab.com/blog/emotional-eating-isnt-a-willpower-problem https://nutrimelab.com/blog/emotional-eating-isnt-a-willpower-problem Wed, 19 Aug 2026 10:21:09 GMT If your week begins with a promise to "be good" and ends in the biscuit tin, the problem was never your willpower. Here's what's actually driving the cycle — and the first small step out of it.