Intuitive Eating Archives - Nutrition|Weight Loss|Mindful Eating
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What are the principles of intuitive Eating?

Intuitive Eating – What Is Intuitive Eating And How To Eat Intuitively?

intuitive eating what it is and how it works

You know that feeling all night studying and you are dead on your feet exhausted?? What foods do you crave? Lollys, coke, a coffee with 2 sugars???

 

Remember a time that you have tried to feed a baby ‘just a little bit’ more and no matter how hard you try they just spit the bottle/ boob out?

 

How about last Christmas after two weeks of binging on Christmas cake and too many wines? How is it possible you were almost excited to be starting on your New Year’s diet resolutions- that in some weird way you were actually craving salad?

 

These are all examples of Intuitive Eating in action. Times when your body was shouting very loudly that it needed energy/ had enough food/ wanted some decent nutrition – and was shouting so loudly that you actually heard it.

 

Do you know though, that your body is always talking to you this way?

 

We just have to learn how to listen.

hunger-scale-not intuitive eating
Click on the image to watch a full video about how the hunger scale can help with Intuitive Eating

Intuitive Eating is a dynamic integration between mind and body

 

Intuitive eating is evidence based, mind-body health approach to eating where YOU are front and center. YOU are the decider of your daily meal plan.

 

Once upon a time, as a child, you were an intuitive eater.

 

BUT years and years of endless dieting and following restrictive eating patterns have led to you no longer being able to speak that language. Intuitive eating helps you to re-learn this by breaking down the barriers that prevent you from hearing what your body is trying to tell you.

 

IN 1995 Dietitians Evelyn Tribole and Elyse Resch developed this concept in their book “Intuitive Eating- A revolutionary program that works”

 

Since then two further editions of the book and over 90 scientific studies have been conducted on Intuitive Eating. These have measured its positive impact on body image, life satisfaction, body satisfaction and inversely related to disordered eating and dieting., 1,2

intuitive eating reconnects body and mind

The 10 principles from the book Intuitive Eating are:

 

  1. Reject the Diet Mentality.
  2. Honor your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Respect your Fullness
  6. Discover the Satisfaction Factor
  7. Honor Your Feelings without Using Food
  8. Respect your Body
  9. Exercise – Feel the Difference
  10. Honor your Health, ie gentle nutrition 2

 

Working through these 10 principals of Intuitive Eating will remove roadblocks and cultivate your own body awareness.  You will begin to hear the whispers and then the roar of what your body is telling you.

The first, often most difficult principal is to “Reject the Diet Mentality.

 

Throw away those diet books and your bathroom scale. It’s time to get angry about the false promises of quick weight loss, and furious that these made you to feel like a failure when it didn’t work.

 

Has anyone told you that there is not a single long-term study that shows that diets work? That losing weight by dieting and food restriction actually leads to weight gain?? Yes, weight gain (3) Even worse are the phycological effects of this focus and preoccupation on weight  – body dissatisfaction and weight stigma,and this in turn negatively impacts health (4)

 

Yes its time to get very angry.  And when you finally recognize that diets don’t work, you can start to take a gentle approach to nutrition and your body.

 

But its not easy.  First up, you must trust that your body knows best. During the IE journey you will rediscover hunger and fullness. You will also learn to recognize that there is more than one kind of ‘hunger’ that you may be trying to satisfy with food. (Emotional hunger anyone?).
The work you will do will be hard but the rewards are HUGE.

 

No more guilt and angst about food. No more fighting with your own inner food police.

But will I lose Weight???????

 

The real answer is we don’t know. I explain more about if you can lose weight with Mindful Eating in THIS Video.

 

No one can answer that question.  Your body will settle at the weight it wants to be at.
This is perhaps the toughest part of the process. Trusting your body enough to give it the power. But while you are working through the principals of ‘Honoring your Hunger’, ‘Making Peace with Food’ and ‘Respecting your Fullness’ this trust will grow.

 

As will the amazing realization that:

 

THERE ARE NO RULES.

THERE IS NO BAD FOOD (there is also no good food)

And yes, you too can learn to eat as you did as a child, by instinct and intuition.

 

“Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity, it usually results in Last Supper overeating and overwhelming guilt.”

― Evelyn Tribole, Intuitive Eating: A Revolutionary Program That Works

Would you like support with your eating, weight management, body image, life goals or just motivation and encouragement?

We are here to help. We will help you to move from struggle, overwhelm, inner battle and obsession to freedom, motivation and joy.

 

Book your free call with Eugenia to discuss your challenges and what you desire for yourself. Together, we will decide what is the best program for you and how we can help you with your uniqe needs.  Or join our memerbs’ club today!

 

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References:

  1. Tribole E. Intuitive Eating: Research Update : SCANS PULSE Summer 2017;3:3:1-5
  2. Tribole, E, Resch E. Intuitive Eating, 3rd New York, NY: St. Martins Press, 2012
  3. Rothblum E. (2018). Slim Chance for Permanent Weight Loss. Archives of Scientific Psychology:6, 63–69. DOI: http://dx.doi.org/10.1037/arc0000043
  4. O’ Hara L and Taylor J. (2018) What’s Wrong with War on Obesity? A Narrative Review of the Weight-Centered Health Paradigm and Development of the 3C Framework to Build Critical Competency for a Paradigm Shift. SAGE Open: Apr-June: 1-28. org/10.1177/2158244018772888

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understand binge eating journaling emotions

Change Your Perspective On Binge Eating

We Need Binge Eating For Mindful Eating: Perspective Change

Emotional eating and binge eating can be scary, such as eating when we are stressed or angry. However we can change our perspective on it.

 

Often when we experience an emotional eating or binge eating episode, we beat ourselves up which can make things even worse. The more we beat ourselves up, the more we want to eat because we feel so rubbish. 

 

Compassion is the key

 

It is important that we practice compassion with ourselves and learn from the experience. It is easy to practice mindful eating when we are happy and eating well, but often we don’t learn as much as when we experience discomfort in our life. 

 

It has been a life changing experience for me, since I have realised that it all comes down to how I perceive the situation.

 

“Our Thoughts become our reality. And we are in charge of this reality.” 

 

Mindful and Intuitive Eating can be the key

 

Mindfulness and mindful eating can be a powerful tool to understand your emotions. Here are some questions you can ask yourself to understand your binge eating triggers and your response to it:

 

My Top Tip

 

Go to your favourite cafe or just find an understated place at home with a cup of tea or coffee and book some time to journal some answers to the following questions. You are worth this time. The more you can understand yourself, the deeper and faster will be your healing.

 

Ask yourself what triggered the binge eating episode? What were the emotions and thoughts you were experiencing during it? Were you tired, angry or frustrated? Also notice where you’re feeling the tensions in your body as it is important to connect with your physical body. Perhaps you are experiencing tension in your heart.

 

Did you respond to these feelings in a way you would like to respond or would you like to change? Make a plan for how you can respond differently next time. Observe the feelings you are feeling before, during and after the meal. Maybe you don’t want it to come to an end so you grab a second helping; or maybe you eat the meal fast because you don’t want to feel guilty.

 

Also, observe when you are feeling full during a meal. We tend to experience feeling full during a meal but finish what is on our plate because that was the mentality we grew up with. Try changing this old mentality and accept it is okay to stop eating.

Looking for great mindfulness journals? Awesome Inc has the best journals I have seen.

Think about the top five feelings you experience: before, during and after a binge…

 

This creates an awareness about what is happening because then it isn’t going to have such a strong grip on us. Once we start to identify what is happening, we can make a plan for what we are going to do next time. This way we feel so much more empowered and are compassionate with ourselves if a binge happens.

 

Since working with a lot of people who experience binge eating and emotional eating, I have been able identify 6 common triggers for binge eating. I want you to understand why you can’t seem to stop eating food, even if you are already full.

Eat when bored Stop Binge eating and emotional eating

FREE Guide Reveals

6 HIDDEN REASONS FOR
EMOTIONAL EATING AND BINGE EATING

 

Lose Weight and Regain power over food!

 

Break the Binge Eating Cycle so you can release excessive weight, without counting calories or going on another diet.