The other day, I found myself standing in my kitchen, trying to decide what to eat for lunch. My mind bounced between options—sweet or savory? A sandwich or a salad? Hot or cold? Should I make something or order in? You’ve been there, right? The endless questions left me momentarily overwhelmed. In that moment, I realized how much decision-making and habits shape intuitive eating.
We often underestimate the mental energy it takes to make food choices. Diet culture, wellness trends, and conflicting nutrition advice have conditioned us to overanalyze what we eat. Instead of simply honoring our cravings or hunger, we second-guess ourselves—worrying about calories, nutrients, or whether a food is “good” or “bad.” Breaking free from these ingrained thought patterns takes conscious effort. And like any habit (which can take anywhere from 18 to 254 days to form!), intuitive eating isn’t something that happens overnight. It requires daily practice, patience, and trust in our bodies.
One of the biggest shifts in intuitive eating is learning to trust internal cues rather than external rules. Like any other habit, this trust builds through repetition and consistency. Every time we make a choice based on hunger, satisfaction, or a craving, we reinforce self-trust.
As I stood in my kitchen, I realized my decision-making process was shaped by years of outside influences. I wasn’t just thinking about what sounded good—I was also battling thoughts about convenience, health, and whether I “should” pick one option over another. This is where the real work of intuitive eating comes in. It’s about pausing, checking in with myself, and making a choice that aligns with my needs in that moment—without guilt or pressure.
Making choices from intuition rather than rules takes effort, especially at first. It’s like learning a new language—initially requiring conscious thought but becoming more natural over time. However, this transition period can feel exhausting! Many people struggle with decision fatigue around food, especially after years of dieting. The constant second-guessing—Is this the healthiest choice? Am I eating too much? Should I be having this right now?—can be draining.
But the more we practice intuitive eating, the easier these decisions become. Eventually, tuning into what your body wants starts to feel automatic rather than like a mental battle. And like any habit, intuitive eating isn’t about getting it “right” every time. Some days, decision-making feels effortless; other days, it feels overwhelming. That’s okay. The goal is progress, not perfection.
Every time we pause to check in—considering what texture we’re craving, what will keep us full, or simply what sounds good—we strengthen the habit of intuitive eating. It takes time to unlearn diet culture and food rules, but each mindful choice moves us closer to true food freedom.
If you’re looking for support in this journey, I’d love to help. As a Licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I work with clients to rebuild trust in their bodies. If you're interested, feel free to reach out at rachel@livehealthynyc.com.