In today’s world, where diets and food rules abound, intuitive eating offers a refreshing perspective—a way of eating that prioritises listening to your body’s signals, fostering a healthy relationship with food, and embracing mindful eating habits. Rather than focusing on restrictive eating patterns or calorie counting, intuitive eating encourages individuals to trust their body’s wisdom, honour their hunger and fullness cues, and cultivate a positive mindset towards food and nutrition. NMTBP delves deeper into what intuitive eating entails and how it can transform your relationship with food and your overall well-being

Understanding Intuitive Eating

At its core, intuitive eating is about reconnecting with your body’s innate hunger and fullness cues and distinguishing between physical hunger and emotional triggers for eating. Developed by dietitians Evelyn Tribole and Elyse Resch in the 1990s, intuitive eating is based on ten principles that guide individuals towards a more balanced and sustainable approach to eating. These principles include:

Reject the diet mentality: Stop dieting. It’s not working for you, and you are not alone in this. Let go of the diet mentality and reframe your mindset towards food by embracing body acceptance and self-compassion

Recognise your hunger: Eat when your body tells you you’re hungry, and stop eating when you’re full

Make peace with food:  Give yourself unconditional permission to eat all foods, including those deemed ‘off-limits’ by diet culture, and remove the stigma associated with certain foods. No foods are off-limits. Allowing yourself to have the foods banned by restrictive diets removes any guilt you might feel about eating them. And when it’s no longer forbidden, the food may not seem so appealing. Eating what you actually want can mean you feel more satisfied with your meal – if you deny yourself, you might go on to have unhealthy snacks anyway

Challenge the ‘food police’: Be aware of and challenge internal negative thoughts that categorise foods as ‘good’ or ‘bad’ and lead to feelings of failure or guilt when you can’t stick to a diet plan

Feel your fullness: Think before you eat. Tune into your hunger levels, and only eat when you are hungry. Pause during the meal to think about how it tastes and how full you are. Stop eating when you are comfortably full, even if that means leaving food on the plate or saying no to dessert

(Re)Discover your satisfaction factor: Savour the experience of eating. Don’t eat while you are in the car, dashing to an appointment or distracted (whether it’s by television, work or something else). Studies show that people who eat while doing something else are likely to eat more, either at the time or at their next meal. Concentrate on your food while you are eating so you can appreciate and enjoy it

Cope with your feelings without using food: When we are stressed, sad, bored or lonely, we often use food to deal with our emotions. While it might offer a short-term fix, it doesn’t resolve the problem. Find alternative ways to cope with emotions and stressors, like going for a walk, instead of automatically turning to food for comfort or distraction

Respect your body: We aren’t all the same shape and size, so we must let go of unrealistic body image expectations. Cultivate body respect and gratitude for your body’s abilities, regardless of its size or shape, and embrace body diversity.

Exercise and feel the difference: Instead of exercising to burn calories, engage in physical activity for pleasure and well-being rather than punishment or obligation, and choose activities that you genuinely enjoy

Honour your health: Constant dieters can have an encyclopaedic knowledge of the calorie, fat and carbohydrate content of different foods – but forget what they enjoy eating and what helps them feel full. Make food choices that honour your health and well-being while also allowing flexibility and enjoyment without rigid dietary rules or perfectionism

The benefits of intuitive eating

Embracing intuitive eating can have profound benefits for both physical and mental health. By fostering a more positive and flexible relationship with food, intuitive eating may help:

• Improve body image and self-esteem by promoting body acceptance and appreciation
• Enhance psychological well-being by reducing anxiety and guilt surrounding food choices
• Support sustainable weight management by focusing on overall health and well-being rather than strict dieting
• Promote a healthier relationship with food and eating habits, reducing the risk of disordered eating behaviours and eating disorders
• Foster mindfulness and enjoyment of eating, leading to greater satisfaction and fulfilment

Getting Started with Intuitive Eating

If you’re interested in exploring intuitive eating, here are some tips to help you get started:

Educate yourself: Familiarise yourself with the principles of intuitive eating and understand the philosophy behind it

Practice mindfulness: Pay attention to your body’s hunger and fullness cues, as well as your emotional triggers for eating

Give yourself permission: Allow yourself to eat all foods without judgment or restriction, and focus on nourishing your body with a variety of foods that bring you pleasure and satisfaction

Seek support: Surround yourself with supportive individuals who understand and respect your intuitive eating journey, whether it’s friends, family, or professionals

Be patient and kind to yourself: Remember that intuitive eating is a process, and it’s okay to have setbacks along the way. Practice self-compassion and celebrate your progress, no matter how small

Intuitive eating offers a holistic and sustainable approach to nourishing your body and cultivating a positive relationship with food. By listening to your body’s cues, rejecting diet culture, and embracing mindful eating habits, you can embark on a journey towards greater health, happiness, and well-being