Intuitive Eating is a flexible, non-restrictive way of eating that promotes a positive relationship with food and body image. This approach emphasizes the importance of listening to your body and its hunger and fullness cues. It’s a shift away from the traditional diet culture that tells us how to eat, how much to eat, and when to eat. In this guide, we will dive into the principles of intuitive eating and how to incorporate them into your daily routine.
What is Intuitive Eating?
Intuitive eating is an evidence-based approach to eating that was first introduced by registered dietitians Evelyn Tribole and Elyse Resch in their 1995 book “Intuitive Eating.” The goal of intuitive eating is to promote self-care, pleasure, and nourishment by focusing on internal cues rather than external ones.
The 10 Principles of Intuitive Eating
- Reject the Diet Mentality: Say goodbye to dieting and all the negative thoughts and feelings that come with it. Instead, focus on trusting your body and its innate ability to regulate food intake.
- Honor Your Hunger: Listen to your body and eat when you are hungry. This helps prevent overeating and ensures that you are fueling your body with the energy it needs.
- Make Peace with Food: All foods are allowed, and none are “bad.” There is no guilt or shame associated with eating.
- Challenge the Food Police: Stop listening to the negative thoughts and voices in your head that judge what, when, and how much you eat.
- Respect Your Fullness: Learn to recognize when you are satisfied and stop eating. This helps prevent overeating and promotes a positive relationship with food.
- Discover the Satisfaction Factor: Focus on the pleasure and enjoyment of eating, rather than just the fuel.
- Honor Your Feelings without Using Food: Identify and address your emotions without using food as a coping mechanism.
- Respect Your Body: Embrace and accept your body as it is, rather than trying to change it to fit societal standards.
- Exercise – Feel the Difference: Focus on physical activity that feels good, rather than using it as a way to punish or control your body.
- Honor Your Health – Gentle Nutrition: Prioritize nourishing your body with whole, unprocessed foods, rather than stressing over every calorie and macronutrient.
How to Incorporate Intuitive Eating into Your Daily Routine
Making the transition from a diet-focused approach to eating to an intuitive approach may take time, but it is worth it. Here are a few tips to help you get started:
- Ditch the scale and start listening to your body. Pay attention to your hunger and fullness cues, and eat based on those signals.
- Allow yourself to eat all foods, without guilt or shame. This helps break the cycle of restriction and bingeing.
- Practice mindfulness when eating. Slow down, savor your food, and focus on the pleasure and enjoyment of eating.
- Identify and address your emotions without using food as a coping mechanism. Find alternative ways to deal with stress and negative emotions.
- Focus on nourishing your body with nutrient-dense foods, instead of restricting yourself from some foods. Fueling your body with the nutrients it needs will help you feel your best, both physically and mentally.
- Gradually let go of the rules and diet mentality, and trust yourself and your body. Remember, you have the power to make the best decisions for yourself, and your body knows what it needs.
- Make mealtime enjoyable and stress-free. Surround yourself with positive people, and create an environment where you feel comfortable and relaxed while eating.
Incorporating intuitive eating into your daily routine takes time and patience, but it is worth it. The benefits of intuitive eating, such as increased self-confidence, better body image, and improved physical and mental health, are worth the effort. By breaking free from the diet mentality and embracing a more mindful and intuitive approach to eating, you can create a positive relationship with food and your body.
