Feeling Hungry?
Do you know when you’re feeling hungry or when to stop eating because you’re full?
Intuitive eating might be a hot topic in health and wellness, but do you really understand what it is or how you might be able to make it work for you?
Do you understand your relationship with food?
For some of you this might feel like an odd question; food is your main source of fuel and it supports your bodily functions. However, for many of you, you may have many thoughts and emotions attached to the food you eat and the experience of eating, so much so that this question can be a little more complex.
Whilst, in recent years, the phrase ‘intuitive eating’ has become synonymous with a more ‘healthy’ approach to the ways in which you eat, some of you might be left questioning exactly what is meant by the term and whether the approach is the right option or even one that could be sustainable for you.
So, what exactly is intuitive eating?
The term intuitive eating was coined in 1995 with the publication of the book of the same name by Evelyn Tribole and Elyse Resch but the concept has been something that has existed for much longer. It is often synonyms with the phrase mindful eating (although many would argue there are key differences - another blog post for another day!). Intuitive eating places you as the expert when it comes to the way in which you nourish your body through the foods you eat. It does not impose any guidelines, restrictions or rules around food in the way that traditional diets might and, instead, relies on the principle that you are the only person who can make the correct choices about food for you and your body. In this way it can be seen as the antithesis to diet culture which is why, for many, it has a real appeal.
However, if you are to embark upon eating intuitively it is advisable that you examine your individual relationship with food so that you are able to ensure that you can be the expert at the table and fully embrace the idea of listening to your needs about the food you are to eat.
Understanding your relationship with food
There are a number of factors that can impact the ways in which you might come to view certain foods and your eating habits. There are physical determinants such as your hunger or personal tastes, economic and physical factors including your abilities to access different foods at certain times in your life or the knowledge or education you have acquired regarding making choices regarding food in addition to a multitude of societal factors such as your social class or culture.
These components will determine the ways in which you make choices about the food that you eat; whether you perceive foods as healthy or unhealthy, good or bad.
Intuitive eating in action
The main principles behind intuitive eating are based upon the difference between physical and emotional hunger. Whilst physical hunger is based upon the biological need to replenish nutrients, emotional hunger will come from feelings that result in cravings for certain food.
In their original text, Tribole and Resch set out these ten key principles to eating intuitively;
Reject diet mentality - ditch any idea that losing weight quickly, easily and permanently is something you are looking to achieve!
Honour your hunger - listen to the biological signals and respond by eating in an adequate and appropriate manner.
Make peace with food - give yourself permission to eat and do not deprive yourself or feel guilt around any food.
Challenge the food police - adopt a critical approach to any suggestion that foods are ‘good’ or ‘bad’.
Discover the satisfaction factor - make the experience of eating a pleasurable one in order to reconnect with the feelings of satisfaction.
Feel your fullness - trust that you will give yourself the foods that you desire and, in turn, listen to your body when it tells you that it is full.
Cope with your emotions with kindness - recognise that restrictions around eating can have negative impacts both physically and mentally whilst also acknowledge that eating in response to emotional triggers will not provide a solution.
Respect your body - regardless of shape, size or ability, treat your body with dignity and aim to feel good about who you are.
Movement - feel the difference - exercise for the way it makes you feel rather than with the goal of achieving any physical change
Honour your health - gentle nutrition - recognise that your health is not based upon the need to eat perfectly; one meal will not change everything but aiming to make consistent healthy choices may make you feel great.
Is it right for me?
Whilst, in principle, intuitive eating looks like a great approach to your body, food and the ways in which you consume it, for many who have been raised within a society centred around diet culture, it is important to be honest with yourself about how you are able to put these principles into practice. Are you able to reject this in all of its forms? Do you have alternative strategies in place to regulate your emotions? Do you feel able to trust yourself to listen to the needs of your own body? Will you nourish your body with nutrients if you are hungry?
If - like many - the answer to these questions is currently ‘no’, it is important to treat intuitive eating as a process you might like to work towards rather than something to adopt immediately.
During my ‘Feel Great in 5’ online programme starting 9th January 2023, I aim to help you understand what makes you eat the things you do. By the end of five weeks you are likely to feel lighter, brighter and full of energy, without overeating or depriving yourself of food. By making some simple changes (often challenging ones), you can reset your body and begin to understand how food affects you. Does this sound good? if so, why not book here - FEEL GREAT IN FIVE
If you‘d like to chat about how I can help you specifically then please do get in touch here. YES, ID LIKE TO SPEAK TO YOU