If you are new to intuitive eating you must fist read : “What is intuitive eating and it’s benefits for you!”
Let’s understand now the basic principles of “Intuitive Eating”
#1 REJECT THE DIET MENTALITY
A diet implies something short-term or finite. What is one to do after the diet is over? Research has repeatedly demonstrated that individuals on any extreme weight loss program do not maintain the weight loss for significant periods.
Very often those individuals regain back the weight (or more) once they are no longer following strict guidelines. By rejecting the diet mentality, you begin to view diet changes as new lifestyle habits that you can sustain long term.
#2 HONOR YOUR HUNGER
Learning true hunger cues and eating when the body needs energy is key to intuitive eating. Very often individuals ignore these intrinsic hunger signals which can lead to binge eating.
#3 MAKE PEACE WITH FOOD
A philosophy behind intuitive eating is that you remove all “bad” labels surrounding food. For example, claiming any high fat or sugary dessert is “bad for you”. Limiting your choices can enhance cravings which can lead to uncontrollable binging later. If you want to consume a particular food, do it.
#4 CHALLENGE THE FOOD POLICE
This means your internal food police, not friends or family commenting on your meal choices. Internal scolding for consuming a sweet treat and claiming it threw your entire diet off for one day aren’t conducive to building a better relationship with food. This principle is all about challenging negative beliefs associated with meal choices.
#5 FEEL YOUR FULLNESS
Learn when you are truly hungry and learn when you are full. Stop consuming food when you feel you are satiated.
#6 DISCOVER THE SATISFACTION FACTOR
This principle is all about being in the moment and creating an inviting, enjoyable environment when eating. By increasing mindfulness, it can help increase satisfaction and satiation.
#7 COPE WITH YOUR EMOTIONS
Learn how to eat for your physical well-being and not an emotional one. The focus of this principle is to learn how to deal with emotions and not use food as a coping mechanism. Very often individuals turn to food to cope with stress and/or anxiety. Most of these food choices are often concentrated in fats and sugars which can stimulate releases in dopamine, the “pleasure” hormone.
#8 RESPECT YOUR BODY
Respecting your body is all about acceptance of your genetic blueprint. Learn to appreciate your features and size without coming up with unrealistic goals. For example, an individual that is 5’5″ can’t diet or train to become 6’0″. Accept your body and learn to work with it, not against it.
This principle isn’t just about burning calories, it’s about the movement for healthier living. Additionally, this principle encourages individuals to practice mindfulness in movement. If a particular exercise brought about positive emotions, use those emotions as the motivator to continue the activity.
#10 HONOR YOUR HEALTH
This last principle is about providing your body with the nutrients it needs. While you should not limit yourself from every indulgence, it is important to feed your body a variety of fruits, vegetables, proteins, fats, and whole grains. All essential components to a healthy, balanced diet.