You already know that overeating and bad eating habits can cause weight gain. Unfortunately, today’s variety and abundance of food make it easier to consume too many calories. As a result, you may go on a diet to restrict your calories by changing your eating habits or avoiding certain foods. Unfortunately, all you think about is eating when you’re hungry. Moreover, you crave the foods that you’re trying to avoid. However, intuitive eating may be the answer to leaving behind dieting forever.
What is Intuitive Eating?
No matter your age, gender, shape, or size, you can learn how to eat intuitively to feel better physically and mentally without the preoccupation or dissatisfaction with your appearance.
Unlike traditional diets, intuitive eating doesn’t have good or bad foods. This doesn’t mean you can eat whatever you want anytime. Instead, you listen to your body’s signals to tell when you’re hungry or satisfied.
Intuitive eating is not a diet or a special food plan. Rather, you ignore the idea that you must lose or gain weight to look a certain way. Therefore, you can focus on foods that work best for your body and mental health.
How to Eat Intuitively
Eating intuitively is a practice that requires time and patience before it becomes a habit. There will be tough days when you may feel insecure. Fortunately, it is normal, so don’t be too hard on yourself. With that said, here are some guidelines to start your journey.
No More “Diets”
Generally, you follow a diet to lose weight because you want to look a certain way. However, trying to obtain a look that society says is normal is a losing battle. Not only is what is considered normal unrealistic, but it changes with every new generation and the latest trend.
Also, restricting foods may deprive your body of important nutrients to function optimally. Furthermore, frequent dieting could lead to an eating disorder and other mental health issues.
Eat When You’re Hungry
Three meals a day was a concept from European settlers who brought that habit to America. Today, it’s become a habit to eat three meals. Unfortunately, this practice can lead to consuming calories when you’re not hungry.
Intuitive eating does not mean skipping meals. Rather, you eat when you’re hungry. Don’t ignore your hunger pangs until you can no longer deal with them. At that point, you’re likely to eat whatever you can quickly, and then you may eat too much. Instead, eat a variety of foods to fulfill your nutritional needs when you’re hungry.
Choose Foods That Satisfy You
Depriving yourself of foods will only lead to cravings, overeating, and consuming extra calories. Thankfully, intuitive eating lets you choose foods that satisfy your health needs and taste buds. It’s okay to have your favorite snack or chocolate cake every once in a while. However, eating it often can lead to weight gain and affect your health.
Unfortunately, you may eat to satisfy emotions such as anxiety, sadness, loneliness, or boredom. Eating will not fix the problems that are causing these feelings. Pay attention to your mood while you are eating. If you find you’re often eating because of your mood, then you should talk with a therapist to help sort out your feelings.
Pay Attention To Fullness
Part of eating intuitively is to be more mindful about your eating. When you eat, take the time to savor the eating experience and notice how the food tastes and makes you feel. Furthermore, you should pause frequently and assess your hunger level to see if you need more food. Unfortunately, it takes a moment for your brain to register that you’re no longer hungry. However, eating slowly can help give time for your hunger signals to catch up with your brain. Don’t eat to the point of being stuffed. Instead, eat until you start to feel full.
Find Activities You Enjoy
Exercise is important regardless of how and when you eat. However, mindlessly exercising to burn calories only feels like punishment. Instead, you should find activities you enjoy, for example, running, cycling, yoga, or a daily walk. Whatever activities you do, focus on the positive feelings you get from them.
What Are the Benefits of Intuitive Eating?
Although more research is needed, some studies suggest that intuitive eating is living up to its ethos to improve eating habits and promote a positive body image, weight maintenance, and better emotional well-being. Intuitive eating can help you reach a healthy weight for your body type. However, losing weight will depend on how far you are from your natural weight. Your natural weight is your weight when you exercise and eat without any restrictions.
Overall, when you start to adjust your eating habits based on the principles of intuitive eating, you may notice other physical and mental benefits. Better eating and movement can improve your cholesterol level and blood pressure, reduce your BMI, improve body satisfaction, and decrease feelings of depression and anxiety.
The Takeaway
Intuitive eating is learning to eat when hungry, paying attention to fullness, and choosing foods that satisfy you. Therefore, you can still enjoy the foods you like in moderation without worrying that you’ll gain weight overnight. It’s about eating a variety of foods that satisfy your health needs and your taste buds.
Additionally, intuitive eating allows you to break away from dieting and improve your relationship with food and your body. If intuitive eating seems like a good fit for you, you should discuss it with a healthcare provider or registered dietitian to help you plan for success.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
