I don’t know about you, but I hate dieting. Whenever people tell me they’re going on a diet I cringe. Diets are so overrated. Every single one boasts about how they’re going to help you lose weight in a short amount of time. Here’s the thing though – is this magical weight loss program actually sustainable? Do people really think they can get rid of an entire food group like carbs for the rest of their life? If so, all the power to you, but for me that’s just not realistic.
There was a point in my life where I was tired of feeling guilty for eating Oreos, tired of counting my macros, and tired of not being happy with the way I looked. You see society creates this mental image of what the perfect body type is and I just never fit it. Naturally, I have more of an athletic build meaning I have muscle and a booty. All through my undergrad I was so self-conscious because I didn’t look like a Victoria’s Secret model no matter how “clean” I ate or how much I worked out. This image just wasn’t happening, and I was exhausted.
I remember starting my first job as a nutritionist and being trained on this foreign concept of intuitive eating. For those of you who don’t know what intuitive eating is, it’s the alternative to dieting. It’s a way of life that encompasses body, mind and soul.
Now I get that definition sounds a bit strange, but bear with me, I’m getting to the good stuff. Basically, it’s ditching the diet mentality and restriction of eating. It’s being physically active because you love the exercise you’re doing and it makes you feel good. It’s loving your body no matter what the scale says. I understand it’s a hard concept to grasp and it’s something I still work on. However, it’s sustainable and makes me feel good and that’s what I love about intuitive eating.
There are ten tips to intuitive eating that might help you better understand what it’s all about from the Intuitive Eating Pros:
- Reject the diet mentality. Ditch the programs that claim fast weight loss because they’re not sustainable. And, you don’t have to lose weight to pursue health.
- Honor your hunger. When you’re hungry, eat. When you’re full, stop eating. Simple as that. (And yet, not really simple at all.)
- Make peace with food. Allow yourself permission to have a slice of pizza or order a soda. By denying yourself it can lead to feelings of deprivation, which often eventually results in binging. Stop labeling foods as “good” or “bad”. All foods fit. Chances are good that if you listen to your body, it WANTS nourishing, nutrient-dense foods, most of the time. Sprinkle in the pleasure foods too, because your taste buds are an important part of your body and food is meant to bring joy.
- Challenge the food police. Reject those thoughts that tell you you’re doing a good job because you said no to that cupcake in the cafeteria. If you’re craving a cupcake, savor it, enjoy it, delight in it, and then move on with your life.
- Respect your fullness. You don’t need to count calories. Your fullness cue will tell you when you’ve had enough to eat. Pay attention to this cue as you eat and, when it’s time to put the fork down, remind yourself that you can always enjoy leftovers, or eat that food again soon. Listen to your body. It knows what you need and when you need it.
- Discover the satisfaction factor. Slow down the eating process and really savor your food. Allow yourself to be satisfied with what you’re eating. It will prevent you from overeating and feeling stuffed.
- Honor your feelings without using food. Find self-care strategies that are your “go-to” when you’re anxious, sad, angry, or lonely. Sure, food might be one item on your list (you wouldn’t turn to food if it wasn’t providing some source of comfort), but sometimes there might be better ways to comfort or soothe yourself. Try out some new self-care strategies to see what works.
- Respect your body. You can’t change genetics. Love your body for what it is no matter your shape or size.
- Exercise- feel the difference. Find an exercise you love and feel the difference in doing that versus an exercise you might feel forced to do for weight loss.
- Honor your health. You don’t have to eat a perfect diet to be healthy. It’s what you eat over time that makes a difference in the end. Aim for balance and variety and don’t stress about the rest.
If you’re looking for a good read, check out the Intuitive Eating book and dive into this whole new way of thinking about food and your body. The best $10 you’ll ever spend, I promise.
Sarah Neville, Health Coach