Throughout Instagram, Pinterest, and health magazines there is constant chatter of the latest diet trend. However, after reading the best seller, Intuitive Eating by Evelyn Tribole, MS, RD and Elyse Resch, I will pledge to no longer listen to the diet trap.
The book consists of 10 principles that truly help to harmonize your body, mind, and soul. Not only can they help you to let go of overeating, or emotional eating for good, but they teach you to honor your health for a lifetime. The guidelines operate in a nonjudgmental, understanding, and self-respectful way. Learn to fall in love with food again by saying goodbye to the food police and hello to peace. If you don’t have time to read the full book here is the foundation of Intuitive Eating:
1. Reject the Diet Mentality
The amount of time we spend cutting out magazine articles that offer false hope of losing 5 pounds in a week needs to end! Instead of blaming yourself for gaining that five pounds back, get irritated at the deceptions that lead you to believe the diet would last. Letting go of this diet mentality, will help you let go of cycles of over and under eating, and hang onto an intuitive eating lifestyle.
2. Honor Your Hunger
In order to live to our fullest potential and radiate energy it is a must that we listen to our biological cues and feed our bodies. Trying to fight natural hunger pangs can lead to overeating later on and put our bodies in starvation mode. Learning to honor your this beginning biological cue sets the stage for re-building a trusting relationship with yourself and food.
3. Make Peace with Food
Do you ever seem to label some foods as bad or good? Say goodbye to this habit and call a truce with food. Allowing yourself an unconditional permission to eat helps us to avoid deprivation and enjoy what our body needs. Resisting these “bad foods” or intense cravings often leads to a binge where one consumes an excessive amount of calories and feels guilty.
4. Challenge the Food Police
The Food Police monitor the ridiculous diet guidelines of what one can and cannot eat. Getting rid of this little voice deep in your head will stop the negative thoughts and guilt-provoking accusations. Destroying the food police is a vital step in returning to your journey with Intuitive eating.
5. Respect Your Fullness
This principle happens be one of the hardest. Most of us were taught growing up to finish the food on our plate, however now it’s time to check in with your body to figure out if you are truly hungry for more. Pause in the middle of dinner or a snack food and ask yourself how the food tastes, and what is your current fullness level?
6. Discover the satisfaction Factor
Ask yourself what you really want to eat? If you haven’t had a chocolate chip cookie in a while and are truly craving one learn to discover the pleasure of your palate. Check in with yourself after you have had the cookie and see if you are satisfied with just one.
7. Honor your feelings without using Food
Emotional eating is something most people do not realize. Find ways to comfort your feelings of sadness, boredom, or anxiety without using food. Ask yourself when you are about to eat the reason behind it. This portion of mindfulness will really help to end emotional eating once and for all.
8. Respect Your Body
Body Confidence and Respect or two of the hardest challenges women who struggle with body-image issues face. Learn to accept your genetic blueprint and honor health at any size. It’s hard to reject the diet mentality if you are unrealistic about your body shape.
9. Exercise – Feel the Difference
There is a different between exercising because you love your body and want to live a lifetime or working out to burn calories. Learn to feel the difference and try new ways to move your body like Zumba or Barre!
10. Honor Your Health
Remember that you don’t have to eat perfectly to be “healthy.” You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters, progress not perfection is what counts.