Do you ever feel like you can’t stop thinking about food? Do you find yourself feeling guilty after eating certain foods or overeating? If you answered yes to either of these questions, then intuitive eating may be a helpful tool for you. Intuitive eating is an approach to eating that is focused on attuning to your body’s internal hunger and fullness cues.
Keep reading to learn more about how intuitive eating can help you improve your relationship with food!
What is Intuitive Eating?
Intuitive eating is an approach to eating that was developed by two dietitians, Evelyn Tribole and Elyse Resch, in their 1995 book “Intuitive Eating.” According to Tribole and Resch, intuitive eating involves “reconnecting with the preschooler you once were” by attuned to your body’s internal hunger and fullness signals (Tribole & Resch, 1995). In other words, it’s about learning to eat when you’re hungry and stopping when you’re full.
One of the hallmarks of intuitive eating is choosing foods that you enjoy and letting go of the idea of “good” and “bad” foods. Instead of labeling foods as “good” or “bad,” try thinking of them as more or less nourishing. For example, a highly processed food like a candy bar may not be as nourishing as a piece of fruit, but that doesn’t make it bad.
Benefits of Intuitive Eating
There are many benefits of intuitive eating, both physically and psychologically. Studies have shown that intuitive eaters have improved blood pressure, cholesterol levels, and blood sugar control. They also tend to have lower body mass indexes (BMIs) than those who diet or follow other restrictive eating patterns.
In addition, intuitive eaters tend to have better self-esteem and body satisfaction than those who diet or follow other restrictive eating patterns. They also report higher levels of satisfaction with their eating overall.
The 10 Principles of Intuitive Eating
Tribole and Resch came up with 10 principles of intuitive eating that can help you attune to your body’s internal signals and develop a healthy relationship with food. The principles are as follows:
1. Reject the Diet Mentality
The diet mentality is the belief that there is one perfect way of eating that will lead to weight loss and optimal health. This way of thinking often leads to feelings of guilt and shame when foods that are deemed “bad” or “unhealthy” are eaten.
2. Honor Your Hunger
Hunger is a physical cue that your body needs nourishment. It’s important to listen to your body and eat when you’re truly hungry, rather than waiting until you’re so ravenous that you end up overeating.
3. Make Peace with Food
As mentioned before, there is no such thing as “good” or “bad” foods. Instead of labeling foods, try thinking of them as more or less nourishing. This can help you let go of the guilt and shame associated with certain foods.
4. Challenge the Food Police
The food police are the voices in your head that tell you what you should and shouldn’t eat. These voices often lead to restrictive eating patterns and negative self-talk. It’s important to learn to challenge these voices and listen to your body instead.
5. Respect Your Fullness
Just as it’s important to eat when you’re hungry, it’s also important to stop eating when you’re full. Pay attention to your body’s cues and stop eating when you’re no longer hungry.
6. Discover the Satisfaction Factor
The satisfaction factor is the pleasure you experience when eating. It’s important to eat foods that you enjoy and that make you feel satisfied.
7. Cope with Your Emotions without Using Food
It’s common to turn to food in times of stress or negative emotions. However, it’s important to find other ways to cope with these feelings instead of using food.
8. Respect Your Body
Your body is unique and deserves respect, no matter its size or shape. Accepting and respecting your body as it is can help you develop a positive relationship with food.
9. Exercise—Feel the Difference
Exercise can be a great way to improve your physical and mental health. However, it’s important to do it for the right reasons. Exercise should be something that you enjoy and that makes you feel good, not something that you do to lose weight or punish yourself.
10. Honor Your Health—Gentle Nutrition
Nourishing your body with foods that make you feel good is an important part of intuitive eating. However, it’s also important to remember that there is no one perfect way of eating. Eating a variety of foods and listening to your body’s cues is what’s most important.
How to Eat Intuitively
If you’re interested in trying intuitive eating, there are a few things you can do to get started. First, it’s important to forget everything you think you know about dieting. This means letting go of any rules or restrictions around food and allowing yourself to eat what you want, when you want it.
Second, start paying attention to your hunger cues. This means learning to recognize when you are physically hungry and then choosing foods that will satisfy both your physical and emotional hunger.
Finally, make sure to give yourself permission to enjoy all foods without guilt or shame. This means accepting that all foods can fit into a healthy diet and allowing yourself to enjoy them without feeling guilty or ashamed.
Conclusion
If you’re looking to improve your relationship with food, then consider giving intuitive eating a try! Intuitive eating is an approach to eating that is focused on attuning to your body’s internal hunger and fullness cues.
By rejecting the diet mentality, honoring your hunger, making peace with food, challenging the food police, feeling your fullness, discovering the satisfaction factor, coping with your emotions without using food, respecting your body, exercising mindfully, and honoring your health with gentle nutrition, you can develop a healthy relationship with food!
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