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Intuitive Eating.  Also can be called Mindful Eating  Not about ‘weight loss/control’, however this may occur  Depends on your current eating style.

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Presentation on theme: "Intuitive Eating.  Also can be called Mindful Eating  Not about ‘weight loss/control’, however this may occur  Depends on your current eating style."— Presentation transcript:

1 Intuitive Eating

2  Also can be called Mindful Eating  Not about ‘weight loss/control’, however this may occur  Depends on your current eating style and body image

3 10 Principles of Intuitive Eating  #1: Reject the Diet Mentality  Get rid of (or don’t bother with) books/articles about dieting  Get angry at the lies that have made you feel like you are not good enough the way you are  If you allow even one small hope to linger that a new and better diet might be just around the corner, it will prevent you from being free to discover Intuitive Eating.

4 10 Principles of Intuitive Eating  #2: Honor Your Hunger  Learn to recognize your biological hunger cues & feed your body with adequate energy  Once you reach the point of feeling ‘starving’, all intentions of moderate, conscious eating are thrown out the window! So don’t let it get to this point!

5 10 Principles of Intuitive Eating  #3: Make Peace With Food  Give yourself permission to eat  If you tell yourself you can’t have something, it leads to feelings of deprivation, which then leads to cravings & sometimes bingeing  Can lead to the ‘Last Supper’ effect (often experienced before ‘going back on a diet’)

6 10 Principles of Intuitive Eating  #4: Challenge the Food Police  The ‘Food Police’ monitor the unreasonable rules that dieting has created  The ‘Station’ is in your mind!  Challenge thoughts that you are ‘good’ for restricting your eating or ‘bad’ for eating a ‘forbidden food’ like chocolate.

7 10 Principles of Intuitive Eating  #5 Feel Your Fullness  It takes about 20 minutes for the ‘fullness’ message to get from your stomach to your brain!  Listen for your body signals that tell you that you’ve moved from hungry→ no longer hungry →comfortably full  Pause in the middle of eating to ask yourself how to food tastes & how full you are feeling

8 10 Principles of Intuitive Eating  # 6: Discover the Satisfaction Factor  In our crazy frenzy to be thin, we often overlook the pleasure and satisfaction that can come from the eating experience  Take the time to enjoy food in an inviting environment & observe your feelings of satisfaction and contentment

9 10 Principles of Intuitive Eating  #7: Cope with Emotions without using Food  Find ways to comfort yourself & resolve issues without food  Food may comfort you initially, but it won’t solve the problem and will likely make you feel worse in the long run  If you are not feeling ‘real’ biological hunger, food is not the answer!

10 10 Principles of Intuitive Eating  #8: Respect Your Body  Accept your genetic blueprint  Respect your body so you can feel better about who you are

11 10 Principles of Intuitive Eating  #9: Exercise!  Get active & feel the difference  Focus on how good it feels to move your body vs. ‘how many calories am I burning?”  This shift will help you be more motivated to exercise because it is a gift rather than a punishment

12 10 Principles of Intuitive Eating  #10: Honor Your Health  Make food choices that honor your health and taste buds while making you feel good  Remember that you don’t need to eat a ‘perfect’ diet to be healthy  Progress, not perfection is what counts


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