Intuitive Eating is an evidence-based, self-care eating framework, that encourages a healthy relationship with food, mind, and body. It can help people to build a healthier relationship with food and their bodies. It was developed by dietitians Evelyn Tribole and Elyse Resch and is based on 10 core principles. These principles guide people in rejecting diet culture, tuning into their body’s natural hunger and fullness cues, and making peace with food. Over the coming weeks, I’ll be exploring and explaining each principle in detail, starting with Principle 1 – Reject The Diet Mentality.
What is the Diet Mentality? –
The diet mentality is the pervasive belief that the next diet, weight-loss plan, or restrictive eating pattern will finally bring you happiness, health, and a sense of self-worth. It’s the voice in your head that tells you that your value is tied to the number on the scale, your clothing size, or the way your body looks. This mentality is fuelled by the diet industry, which profits from our insecurities and convinces us that we need to follow their rules to be “good” or “successful.”
Why Rejecting the Diet Mentality is Crucial –
Rejecting the diet mentality is the first principle of Intuitive Eating because it’s the foundation for everything else. As long as you’re holding on to the hope that the next diet will work, you’re not free to truly listen to your body’s needs. Dieting creates a cycle of deprivation, guilt, and shame that disconnects you from your innate ability to nourish yourself.
When you reject the diet mentality, you’re saying no to a lifetime of restriction, no to the idea that your worth is determined by your weight, and no to the false promises of quick fixes. You’re choosing instead to trust your body, honour its hunger/fullness signals, and treat it with the respect and kindness it deserves.
Understanding the Harmful Effects of Dieting –
Research clearly shows us that dieting doesn’t work. In fact, up to 95% of diets fail; the majority of people who go on diets and lose weight, gain it back, with many gaining back more than they initially lost (studies show up to two thirds regain more than they lose in fact!) Not only do most diets fail to produce long-term weight loss, but they also often lead to weight cycling (sometimes termed as yo-yo dieting) which is not only physically harmful, but also mentally exhausting. Dieting can lead to disordered eating behaviours, low self-esteem, anxiety around food, and a distorted body image.
In addition, the constant focus on weight and body shape can take a toll on your mental health, leading to feelings of inadequacy, frustration, and despair. By rejecting the diet mentality, you’re taking a stand against these harmful effects and reclaiming your right to feel good about yourself, no matter your size.
How to Begin Rejecting the Diet Mentality –
Rejecting the diet mentality is not something that happens overnight – it’s a process you need to have trust in. Here are some steps you can take to start this journey:
- Recognise and Challenge Diet Culture Messages: Begin by noticing how often you’re exposed to diet culture messages – on social media, in conversations, in advertisements, or even in your own thoughts. Challenge these messages by asking yourself, “Is this really true? Does this belief help or harm me?”
- Throw Out the Diet Books and Magazines: Get rid of any books, magazines, or materials that promote dieting or unrealistic body standards. Clearing out these physical reminders can help you create a more supportive environment for yourself.
- Stop Following Diet Gurus and Influencers: If you’re following people on social media who promote dieting or weight loss as the key to happiness, it’s time to hit unfollow. Instead, surround yourself with voices that promote body positivity, self-compassion, and well-being, that isn’t focused on your weight.
- Acknowledge Your Dieting History: Take some time to reflect on your own dieting history. How have diets affected your relationship with food and your body? What have you lost in the pursuit of weight loss? Acknowledging this can be a powerful motivator to let go of dieting for good.
- Embrace Compassion and Patience: Be kind to yourself as you begin this process. It’s natural to have doubts, fears, or even a sense of loss as you let go of the diet mentality. Remember, you’re not alone in this journey, and it’s okay to take it one step at a time.
Embracing Intuitive Eating –
Rejecting the diet mentality and breaking the cycle of dieting is the first step toward embracing Intuitive Eating, where you’ll learn to trust your body, make peace with food, and find joy in eating again. Intuitive Eating is a journey towards freedom, which allows you to live your life fully, without being weighed down by food rules and body shame.
As you embark on the Intuitive Eating journey, know that you are making a powerful choice to prioritise your mental, emotional, and physical well-being. You’re choosing to honour your body and listen to its wisdom. This is the beginning of a healthier, more compassionate relationship with food and yourself.
Remember, the journey of Intuitive Eating is not about following the principles as ‘rules’ or achieving perfection, it’s about progress. And rejecting the diet mentality is the first, crucial step in that progress.
If you’d like support to take this first step, head to the Contact Me page to get in touch and book in a FREE consultation call, where I can answer any questions you have and we can explore your goals together.
