Following your body’s hunger cues and listening to cravings should not be revolutionary, but sadly it’s pretty counterintuitive to what diet culture has taught us for decades. Intuitive eating is less of a diet and more about unlearning the food rules that have made us lose our intuition. We are born intuitive eaters. As infants, we cry to signal we’re hungry, eat as much as we need, and then stop eating when we’ve had enough. So, how do we get back to learning how to listen to our bodies?
I believe that if you can follow these core principles of healthy eating you will get on track.
Identify ingrained food rules. Do you still think some foods are good and some foods are bad? For example, some “diets” think bananas are bad- too much sugar. That’s nonsense! Do you believe carbs are unhealthy or fats make you fat? Are you afraid to eat more than 1 cup of cereal because the label on the box says it’s more than the serving size? And do you think there are only certain times that you can eat (like three meals a day)?
Recognize that hunger is a good thing! I know you have seen articles that are titled “how to reduce your hunger” and have had the experience where you eat a full meal and are still hungry and you wonder “how can that be, I just ate”. Physical hunger is your body’s way of telling you it needs nourishment. If you’re feeling hungry, allow yourself to eat. Hunger is one of the key tools we can use to keep our bodies healthy.
Give yourself permission to eat what you want. I believe that in a healthy diet, there is room for all foods. Whether you worked out or ate healthy previously does not affect what you can and cannot eat. When you categorize foods as “good” or “bad,” when you restrict certain foods, or feel guilty about what you’re eating, you’re sending the signal to your mind that you won’t be eating this food again. Your mind then translates that restriction as a need to get that food now since you won’t get it in the future and likely you will end up bingeing. When you give yourself permission to eat all foods, those that you may have previously thought of as “off limits” are less enticing.
Feel when you are full. Every body needs different serving sizes and nutrients, so listen to what you need. For example, learn to feel OK if you’re not in the clean plate club. You don’t have to waste the food that you leave, rather save it for the next day. Slow down when you eat- we are not in a race to finish! By pausing partway through every meal you can check in with yourself to see how you feel.
Respect your body. Treat yourself with kindness. Try to focus on turning attention away from comparison or how your body is “wrong” and instead focus on all it does right! Know that your body is not trying to sabotage you; everything from cravings to low energy to symptoms is how your body communicates its needs. It’s important to learn to listen to yourself and your body!
Intuitive eating is a lifestyle, not a diet. Caring for yourself means giving your body foods that you know will make you feel energized, nourished, and happy. And often, caring for yourself will also mean eating a delicious dessert or enjoying a glass of wine, and that’s OK!
If you would like to discuss Intuitive Eating and self care with me, please reach out at rachel@livehealthynyc.com