How many times have you started a diet, only to struggle to follow through? Have you ever felt guilty after eating something you really liked? How many times have you restricted yourself from eating something you wanted? Do you have a healthy relationship with food? Intuitive eating is all about being mindful of what we eat and using it as a tool to achieve overall wellness.
In this blog, you’ll learn what intuitive eating is, but also what it isn’t. Plus, we’ll give you some practical tips to help you if you’re thinking of incorporating this approach into your routine.
What is Intuitive Eating?
Intuitive eating is an approach to eating that focuses on eating based on physical hunger cues, rather than emotional or external triggers. It’s about reconnecting with your body’s natural hunger and satiety signals.
This is a healthier and more sustainable method of managing your relationship with food compared to restrictive diets. Research has shown that intuitive eating is associated with not only better physical health but also mental health benefits, such as:
- Self-care
- Body acceptance
- Lower levels of depression and disordered eating behaviors
- Self-compassion
Dr. Susan Albers, Psy.D., is a New York Times best-selling author and a clinical psychologist at the Cleveland Clinic who specializes in eating issues, weight loss, body image concerns, and mindfulness. In this video, she shares her insights on Emotional and Physical Hunger:
What ISN’T Intuitive Eating?
There’s a lot of information out there, and it’s important to separate fact from fiction. Before starting any new wellness practice, it’s always a good idea to consult with a professional.
Here are some things intuitive eating is not, based on advice from Aaron Flores, RDN from the National Eating Disorders Association:
- Intuitive Eating is not a tool for weight loss or gain—it focuses on health and well-being, not numbers on a scale.
- Intuitive Eating is not just about eating when you’re hungry and stopping when you’re full.
- Intuitive Eating is not about giving up and eating whatever you want all the time—it’s about making peace with food and listening to your body.
How Can I Start Practicing Intuitive Eating?
First, if you have an eating disorder, it’s important to work with a professional to guide you on your healing journey. If you haven’t started therapy and feel you need support, click here to learn more.
That said, intuitive eating is all about unlearning what we’ve been taught about food and nutrition and relearning how to listen to our bodies. It’s about being mindful of how we feel when we eat certain foods and choosing what makes us feel good. As Laura Heflin, health coach, mentioned in an interview with The Better Normal:
“Eating and living intuitively and learning to listen and respond to our body and its cues of both satiety and hunger is an art that I believe can be learned by anyone”.
Here’s the thing: Food is not inherently “good” or “bad.” Intuitive eating teaches us to trust our bodies to know when we’re hungry and when we’re full. It’s more about how we eat than what we eat.
- Listen to your body: Trust yourself to know what you need.
- Let go of toxic food relationships: Release the guilt associated with eating certain foods.
- Self-respect and self-love: It’s about honoring your body and showing kindness to yourself.
- Your emotions play a role: Learn to acknowledge how your emotions impact your eating habits.
Listen to the Intuitively You Podcast by Jenn Baswick to dive deeper into intuitive eating practices:
Did You Know There Are 10 Principles of Intuitive Eating?
Here they are:
- Reject Diet Culture
- Honor Your Hunger
- Make Peace with Food
- Discover the Satisfaction Factor
- Feel Your Fullness
- Challenge the Food Police
- Cope with Your Emotions with Kindness
- Respect Your Body
- Movement—Feel the Difference
- Honor Your Health—Gentle Nutrition
Some Useful Tips
At The Better Normal, we believe that taking care of yourself is the most important thing. Let’s leave behind the misconceptions that beauty is tied to thinness or that if a diet doesn’t work, there’s something wrong with us. No, queen, there’s nothing wrong with you. Society just sets unrealistic standards for us.
Here are some helpful reminders to keep in mind:
- Your emotions matter just as much as your physical health.
- Your weight does not define you.
- Your well-being goes beyond just healthy eating.
- Honor your body and love it.
- Working with a professional can ease your journey.
