Jessica is a registered Clinical Hypnotherapist, an Integrative Health Practitioner as well as a mum of three. Having gone through her own personal struggles and traumas in life, she wanted to understand both the mind and body to better herself which lead her into wanting to help others. She has helped hundreds of clients with many issues such as anxiety, weight issues, lack of confidence, depression, hormonal issues, infertility, autoimmune diseases, and cancer.
In a world saturated with diet fads, weight-loss programs, and strict eating guidelines, many individuals are searching for a more balanced and sustainable approach to their relationship with food. Enter intuitive eating—a philosophy that encourages individuals to listen to their bodies and make food choices based on internal cues rather than external pressures. This article explores the principles of intuitive eating, its benefits, and how to incorporate it into your daily life.
What is intuitive eating?
Intuitive eating is a self-care eating framework that promotes a healthy attitude toward food and body image. Developed by dietitians Evelyn Tribole and Elyse Resch in the 1990s, the approach is built on the premise that our bodies are equipped with innate signals to guide us toward what, when, and how much to eat. By tuning into these signals, individuals can cultivate a more positive relationship with food and break free from the cycle of dieting.
The 10 principles of intuitive eating
Reject the diet mentality: Let go of the idea that there is a perfect diet for you. Acknowledge that dieting can lead to a cycle of restriction and bingeing.
Honour your hunger: Listen to your body's hunger signals. When you're hungry, allow yourself to eat without guilt.
Make peace with food: Give yourself unconditional permission to eat. This can help alleviate feelings of deprivation and guilt often associated with "forbidden" foods.
Challenge the food police: Silence the inner critic that judges your food choices. Replace negative thoughts with more compassionate and nurturing ones.
Feel your fullness: Tune into your body’s fullness signals. Take time to notice how different foods make you feel and how much you need to eat to feel satisfied.
Discover the satisfaction factor: Find pleasure in your meals. When you enjoy what you eat, you are more likely to feel satisfied and less likely to overeat.
Honor your feelings without using food: Recognize that emotional eating is a natural response but can be addressed through other means. Find alternative ways to cope with emotions, such as talking to a friend or engaging in a hobby.
Respect your body: Accept that everyone’s body is different. Focus on body acceptance rather than striving for an unrealistic ideal.
Exercise—feel the difference: Shift your focus from exercise as a means to burn calories to a way to feel good and enhance your overall well-being. Choose physical activities that you enjoy and that make you feel energized rather than ones that feel like punishment.
Honour your health—gentle nutrition: While intuitive eating emphasizes listening to your body’s cues, it also encourages making food choices that support your overall health. This doesn't mean following strict dietary rules, but rather incorporating a variety of foods that nourish your body and make you feel good.
Benefits of intuitive eating
Improved body image: By fostering a more accepting relationship with your body, intuitive eating can help you feel more confident and satisfied with your physical self, reducing negative body image issues.
Reduced emotional eating: Intuitive eating encourages finding alternative ways to cope with emotions, which can lead to a healthier relationship with food and reduced reliance on it for comfort.
Increased mindfulness: This approach promotes mindfulness around eating, helping individuals to savor their food and appreciate the experience rather than mindlessly consuming it.
Sustainable lifestyle changes: Unlike traditional diets that often lead to yo-yo dieting and feelings of failure, intuitive eating is a flexible approach that can be maintained long-term, leading to more sustainable health and wellness.
Better digestion and energy levels: By listening to your body’s hunger and fullness cues, you may find that you eat in a way that supports better digestion and stable energy levels throughout the day.
Greater variety in ddiet: Intuitive eating encourages individuals to explore a wider array of foods, leading to a more balanced and diverse diet over time.
How to get started with intuitive eating
Educate yourself: Read books and articles about intuitive eating to better understand its principles. "Intuitive Eating" by Tribole and Resch is a great starting point.
Practice mindfulness: Start paying attention to your hunger and fullness levels. Before you eat, ask yourself how hungry you are on a scale of 1-10 and how you feel after eating.
Keep a food journal: Instead of tracking calories or macros, keep a journal that notes what you eat, how it makes you feel, and your hunger levels. This can help you become more aware of your eating patterns.
Challenge diet culture: Identify and challenge thoughts influenced by diet culture. Replace them with affirmations that promote body positivity and self-acceptance.
Experiment with different foods: Allow yourself to explore various foods without judgment. Try new flavors, textures, and cuisines, and notice how they make you feel both physically and emotionally.
Listen to your body: Practice tuning in to your body’s signals. Ask yourself if you’re hungry or if you’re eating out of boredom or stress. Take a moment before meals to assess your hunger level, and stop eating when you feel comfortably full.
Be patient with yourself: Transitioning to intuitive eating is a journey that takes time. You may experience moments of confusion or revert to old habits. Be patient and kind to yourself as you navigate this new approach.
Seek support: Consider joining an intuitive eating group or working with a registered dietitian who specializes in this approach. Having support can be valuable as you shift your mindset around food.
Conclusion
Intuitive eating offers a refreshing alternative to the restrictive and often damaging diet culture that permeates our society. By listening to our bodies and respecting our individual needs, we can foster a healthier, more balanced relationship with food. This journey is not just about food; it's about self-acceptance, emotional well-being, and the joy of eating. As you embark on this path, remember that it’s okay to stumble along the way. The goal is to cultivate a sense of freedom and joy in your eating habits, allowing you to nourish both your body and soul. Ultimately, intuitive eating can lead to a more fulfilling and empowered life, free from the constraints of traditional dieting.
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Jessica Tierney, Clinical Hypnotherapist and Integrative Health Practitioner
After leaving her life in the States behind at the ages of 19, Jess decided to move to England and start fresh. She decided she wanted to study and saw an opportunity to study in Denmark where she faced many emotional struggles that led her into exploring into both mental and physical health which led her to being a Clinical Hypnotherapist and Integrative Health Practitioner. Over the last few years, she has helps hundreds of clients tackle a range of issues from anxiety, depression, fears, lack of confidence, weight issues, unhealthy habits, autoimmune diseases, and cancer.
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