Both within my professional and personal life, I often meet people who feel trapped in a cycle of dieting, binge eating, and guilt. They want a healthier relationship with food and their body but find themselves caught in the web of diet culture's restrictive and limited views and standards on what our bodies "should" look like and how we "should" be eating and living. Intuitive eating offers a way out of this—a compassionate, sustainable approach to eating that fosters self-trust and body positivity.
What is Intuitive Eating?
Intuitive eating is a philosophy and practice developed by dietitians Evelyn Tribole and Elyse Resch in the mid-1990s. They subsequently wrote a book titled "Intuitive Eating: A Revolutionary Anti-Diet Approach." Their philosophy encourages individuals to reconnect with their internal hunger and fullness cues, rather than adhering to external diet rules and restrictions. Intuitive eating is not a diet; it is an anti-diet framework that helps you cultivate a peaceful and healthy relationship with food, mind, and body.
The philosophy is grounded in 10 key principles of Intuitive Eating, which are as follows:
The 10 Principles of Intuitive Eating
- Reject the Diet Mentality: Let go of the false hope that a new diet will magically solve your problems. Recognise that dieting often leads to more harm than good, fostering a cycle of restriction and binging.
- Honour Your Hunger: Trust your body’s signals and eat when you are hungry. This prevents excessive hunger, which can lead to overeating.
- Make Peace with Food: Give yourself unconditional permission to eat. When you tell yourself you can’t have certain foods, it often leads to intense cravings and binging.
- Challenge the Food Police: Silence the critical thoughts in your head that label foods as “good” or “bad.” These judgments are unhelpful and fuel negative emotions around eating.
- Discover the Satisfaction Factor: Eat foods that are both nutritious and pleasurable. Enjoying your meals can help you feel more content and reduce the desire to overeat.
- Feel Your Fullness: Listen to your body’s signals that you’ve had enough. Pause during meals to check in with your hunger and fullness levels.
- Cope with Your Emotions with Kindness: Find ways to comfort, nurture, and resolve your issues without using food. Emotional eating is a common challenge, but it can be addressed with mindful coping strategies.
- Respect Your Body: Accept your genetic blueprint and body shape. Respecting your body helps you feel better about who you are, reducing the urge to engage in unhealthy dieting.
- Movement: Feel the Difference: Focus on how it feels to move your body rather than the calorie-burning effect of exercise. Find activities that you enjoy and make you feel good.
- Honor Your Health: Gentle Nutrition: Make food choices that honour your health and taste buds while making you feel good. Remember, progress, not perfection, is what counts.
What Do I Have To Gain From Intuitive Eating?
Intuitive eating can offer you so much more than a diet plan with rules you need to follow, it’s a journey towards self-acceptance and freedom from the chains of diet culture. Research has shown that intuitive eaters have lower body mass indexes (BMIs), better cholesterol levels, and lower rates of disordered eating. More importantly, they tend to have a healthier psychological outlook, with higher self-esteem and body satisfaction.
The Role of an Intuitive Eating Counsellor
As a psychotherapist and Intuitive Eating counsellor, my role is to guide you through this transformative process. We work together to dismantle the diet mentality, build self-awareness, and develop trust in your body’s signals. This journey requires patience, self-compassion, and a willingness to challenge long-held beliefs about food and body image.
Getting Started with Intuitive Eating
- Self-Reflection: Begin by reflecting on your current relationship with food. Identify any dieting rules or food fears you have internalised.
- Education: Learn about the principles of intuitive eating. Understanding the framework is crucial to implementing it effectively.
- Practice Mindfulness: Pay attention to your hunger, fullness, and emotions. Mindfulness is a key tool in becoming an intuitive eater.
- Seek Support: Consider working with a certified intuitive eating counsellor. Support can provide the accountability and guidance needed to navigate this journey.
Conclusion
Intuitive eating is not about following rules or perfection; it's about progress and reconnecting with your body’s innate wisdom. It’s a compassionate, holistic approach that addresses not just how we eat, but why we eat. If you choose to embark on this journey, remember that reclaiming your relationship with food is a process - one that leads to greater self-trust, body respect, and overall well-being.
If you’re interested in starting your Intuitive Eating journey and would like some support, get in touch with me today to book your free consultation! This is a no pressure call where we talk about what you're currently struggling with and any goals you might want to work towards. I'll also explain how I work and answer any questions you may have about Intuitive Eating or counselling.
Embrace the journey of intuitive eating and rediscover the joy and satisfaction that comes from listening to and honouring your body!
