Introduction to Intuitive Eating
5 Ways I Use Intuitive Eating Everyday
What is Intuitive Eating?
Intuitive Eating is an evidence-based approach to eating behavior that honors both physical and mental health. The concept was created by two registered dietitians Elyse Resch and Evelyn Tribole in 1995. It is comprised of 10 principles which aim to heighten body awareness and remove psychological barriers in order to get back in touch with biological hunger and fullness cues. Resch and Tribole suggest that when we are able to clearly hear and appropriately respond to our body’s signals, we are cultivating a healthy relationship with food while meeting our body’s physical and psychological needs.
How I Incorporate Intuitive Eating Into My Lifestyle
After studying the 10 principles of Intuitive Eating, I have adopted some core values which have improved my experiences with food and my body. Hopefully they can do the same for you!
Eat When I Am Hungry
This may sound obvious but it is actually not as simple as we think. Often times, we ignore our hunger signals because we are too busy with work or we are holding off until lunch or dinner. Some people also wait to eat until there is a “healthier” option available. Whatever the reason is, it is really important to listen and respond to initial signs of hunger. For me, eating right when I’m hungry has eliminated many of the side effects that come with waiting too long to eat. If I listen to my body right when I start to feel (or hear) my stomach growl, I avoid a headache, light-headedness, or moodiness that is often associated with being overly hungry. Responding to these initial hunger cues also prevents any overeating that might occur otherwise.
Eat Without Distraction
One of the best things that you can do for your digestion is to eat without distraction. These days it is so easy to pick up the phone and scroll through social media during our lunch break or plop on the couch and turn on the television while we eat dinner. However, engaging in other activities while we eat actually breaks down that mind-body connection which directly relates to how we process food. When we choose to be mindful while eating, we have an easier time controlling our pace of eating, how much we eat, and when to stop eating. All three of these elements impact our digestive system in the way it breaks down our food. When we eat too fast and too much, our digestion system can become overloaded causing bloating, gas, and indigestion. Some ways that I eat mindfully are eliminating all technology, sitting at a table, and pausing to breathe and check in with myself.
Ask Myself What I Am Craving
Asking myself what I am in the mood for has had the biggest impact in terms of feeling satisfied after a meal. We feel different on any given day depending on the weather, physical activity, shifting hormones, amount of sleep, etc. so it is completely normal to not want the same foods day in and day out. When you eat something that you think you should eat and ignore what your body is actually craving, you may never feel satisfied ultimately causing you to overeat until you do feel satisfied. Sometimes you have to do some digging to find out what you are truly craving but here are some questions that can help:
Do I want something cold or warm?
Do I want some crunch or something softer?
Do I want to feel refreshed afterwards or do I want something more comforting?
How about flavors? Sweet? Salty? Spicy?
Find Exercise that Feels Good
Although exercise does not necessarily have to do with eating, Resch and Tribole include the concept “Exercise– Feel the Difference” as part of their 10 principles of Intuitive Eating. Many people base their workout plan off of how much they eat or do not eat rather than exercising just because it feels good. Resch and Tribole argue that we should divert our focus away from trying to burn a certain number of calories and instead pay attention to how exercising benefits our overall health, energy, and mood. I use this principle in my everyday life by choosing activities that I really LOVE to do such as spinning, running, and lifting weights. Similar to asking yourself which foods you are craving, ask yourself which type of exercise will feel good to you today. Some days you may feel full of energy and want to do a HIIT workout and other days a walk or yoga may be just the right amount of movement. When you engage in exercise that you love, you are more likely to develop a consistent practice.
Recognize That There is No Magic Diet
When I finally came to the realization that there is no diet, meal plan, trend, or detox that can solve all of my problems, everything became a lot more simple. It is so easy to get fooled into thinking that the latest diet could be the one to make you lose weight for good or make your skin glow since we are constantly surrounded by advertisements. However, it is important to point out that following a set of food rules or restrictions in hopes of achieving your health goals is just false hope. Once I genuinely believed this, I was freed and went back to the basics. Nothing nourishes you quite like a consistent diet of real, whole foods everyday.