In this video, I want to give you 6 useful tips for intuitive eating. What is the mindset of someone who is eating intuitively, who honors and listens to their body and is free from food rules and restrictions?
What is intuitive eating?
Intuitive eating is based on listening and trusting your body as a whole. It’s free from rules restriction and control. It’s free from diet mentality, free from shame and guilt around eating. You eat by listening to your body’s signals, hunger/fullness, cravings/satiation, emotions/feelings, you eat what you enjoy and also honor your body’s nutritional needs. Intuitive eating is not centered around weight loss or weight control but rather restoring your relationship between food and your body regardless of your size or weight. Its purpose is not perfectionism but about achieving physical and mental wellbeing regards to food and eating.
1. Stop the “good and bad food” mindset!
Intuitive eating is free from guilt and shame around food and does not see food as either “good or bad”. All food is equal and it does not reflect your morality or personality. You don’t eat based on food judgment but rather based on your body cues and needs.
2. Eat in the moment, do not think of the past or future.
Thinking what you ate the night before or what you will eat tomorrow or the next meal can be part of the diet mentality. We think about how “bad” we were yesterday by eating that extra slice of pie and now feel like we should eat less to compensate. Rather than fully enjoying the pizza we are eating right now we already think about how we should moderate our food tomorrow in order to “balance out” the pizza.
3. Eat what you really want!
Eating what you crave is part of honoring your body’s signals. Rather than trying to eat what you think you “should” try to ask yourself “if all food is available to me right now, then what do I really want to eat? What will make me full and satisfied the best in this moment?” and then go and eat whatever you want!
4. Enjoy your food!
If you eat what you really want then you also have a full permission to do it without shame and guilt and actually enjoy the food you eat! We are so used to gulping the delicious food down like it’s the last time we are ever gonna eat it. And in this process, we even forget to properly taste the food and enjoy its sensations – texture, aromas, all the different flavors and even the visual appearance. You are allowed to enjoy your food and feel good when eating.
5. Go through trial and error process, learn what works for you!
Becoming an intuitive eater is definitely a learning process. For every individual intuitive eating is a bit different – what they enjoy eating and what satisfies their hunger the best in the moment, what are their personal preferences around food and eating, how does the hunger and fullness signals feel in their body. Intuitive eating is not based on rules and restrictions, rather learning to listen to your body and then choosing what is best for you!
6. Let go of perfectionism in eating!
There is no such thing as “perfect eating”. Perfectionism in eating is part of the diet mentality. Intuitive eating is not the same every day. Sometimes you may overeat but this does not mean you have been “bad”. Or sometimes you undereat because of work stress but this does not mean you have gone back to restriction. Sometimes we need to be flexible with foods and this can mean we won’t get to eat the most satisfying meal but rather what is available. We do not live in perfectly organized lives or in the perfect world and therefore the eating also should not be expected to be perfect. Remember, it’s not another diet where you “fail” but it’s a way of eating that needs to be sustainable for the rest of your life. Perfectionism is not sustainable or even possible.
If you want to learn more about recovery you can take my FREE video course “6 Steps To Recover From An Eating Disorder” or read my step by step recovery book “BrainwashED: Diet-Induced Eating Disorders. How You Got Sucked In And How To Recover.”
Hope you found this video and information helpful!
During the holiday’s many people are afraid of overeating and feel very guilty about food. But how to get to a point when you don’t feel guilty nor have a desire to binge eat? Ever. How to eat the delicious holiday food without shame or remorse, feeling full and satisfied following your normal hunger cues?
As many of you know I used to have bulimia and I was fighting binge eating for years. I tried different ways to fix my eating but nothing worked. But I discovered some key factors that started my recovery journey and ended all my problems with food. Now I am fully recovered, can eat when hungry stop when full and have no desire to binge eat. Not even during the holiday season.
In this video and article, I want to give you some of the key mindset shifts that worked for me, how to get rid of the constant need to overeat or binge eat and how I made peace with food.
1. Ditch the diet mentality
Diet mentality is one of the biggest reasons we have problems with constant overeating and binge eating. Diets do not work! And even the diet mentality does not work and will keep us binge-prone and miserable because the diet mentality underlying message is restriction and deprivation.
For example, you allow yourself to eat the delicious holiday food, all the amounts and specific foods you desire…BUT you know it will only last until the holiday season is over because from the 1st of January you gonna be “good again” and start another diet and exercise program to “burn off all the calories”. This kind of thinking, however, creates the “last supper eating”-mindset. When you binge today (feeling shame and guilt) because you know from “tomorrow” another diet will start. Welcome to the neverending binge-restrict cycle!
Watch the video about the “Diet Mindset” HERE.
2. Give yourself the unconditional permission to eat
When you ditch the diet mentality then the next step is to practice giving yourself an unconditional permission to eat. To allow yourself food not only physically but mentally as well. And most importantly, without guilt shame, no “shoulds” or “musts, with no “good and bad foods” mindset. Without the perfectionism mindset or choosing foods based on lower calorie amounts or what is “healthier” substitute. You have full permission to eat whatever, whenever and however much you want. For the rest. of. your. life!
If you approach the holiday eating with this mindset then you heal any guilt you have during eating. No more stepping into the cycle of “binge today and restrict tomorrow” and the relationship you have with food will heal.
Watch the video about giving yourself the “Unconditional Permission To Eat” HERE.
3. Enjoy the holiday season but food is not the most important part of it!
Food is a necessary part of our lives. We can eat it with full freedom, to enjoy it and celebrate it. But food should not be the most important focus in our lives. Food is just food. It’s not part of your personality or a moral issue. Especially during the holidays, we should shift our focus towards things that really matter – your family, important relationships, loving conversations and feeling grateful. Food is not worth obsessing over, fighting over (in your mind) or to be made the central focus of our lives. The more you ditch the diet mentality and give yourself the unconditional permission to eat during the holidays the more you are actually able to focus on the truly important things in your life. The stuff that really matters!
But of course we all are on our own journeys and healing from diets and eating disorders takes time and consistency. It won’t happen overnight. So if you are still on your road towards intuitive eating and need some extra guidance or just motivation I really recommend you to check out my book or take my free video course. To know the step by step method to full recovery and intuitive eating.
Hope you like the video and the tips! Wish you happy (and guilt and deprivation-free) holidays!
Another day of intuitive eating! Follow me around and see what I ate today! This is a more chatty vlog where I show you some bits of my day, share my thoughts and what I do! Hope you enjoy!
Youtube LIVE link: https://youtu.be/PnPeE9o_Qwk
Join me for a full day of intuitive eating. What I eat for breakfast, lunch, dinner, and snacks! What does normal eating look like after eating disorder recovery when you just eat whatever you want, whenever you want and however much you want! No rules, no meal plan, no obsession. Just freedom!
My book: http://followtheintuition.com/book/
You cannot learn intuitive eating just from books or listen to someone else’s advice and experience. You have to actually DO IT and learn from it as you go, learn about your own body and following your own intuitive messages. One way to do it is to go through a trial and error process.
In this video, I talk about how to let go of the diet mindset by giving yourself the unconditional permission to eat.
A bit different day of intuitive eating… As you can see in this video sometimes intuitive eating is NOT perfect (or should I say it’s NEVER perfect, yup!). Life happens and you just go with it 🙂
What I ate today as an intuitive eater/normal eater. Fully recovered from bulimia, orthorexia, over exercising and dieting mindset! In this vlog, I share bits of my day and life! Hope you enjoy!
Last week I had a conversation with a woman who is trying to practice intuitive eating and listening to her body. To eat when hungry, stop when full in order to restore a healthy relationship with food and eating. But she went to a party and after a meal she felt full but then came the round of dessert and cake was offered. She wasn’t hungry but felt like eating the cake, after all, everybody else did and seemed to have no problem with it. So should she go by fullness and only eat the cake when she gets hungry again or should she eat the cake just because she felt like it even when she wasn’t particularly hungry? What is a normal or intuitive thing to do?