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

Intuitive EatingIntuitive Eating

Intuitive EatingIntuitive Eating

Also can be called Mindful EatingAlso can be called Mindful Eating Not about ‘weight loss/control’, however Not about ‘weight loss/control’, however

this this maymay occur occur Depends on your current eating style and Depends on your current eating style and

body imagebody image

10 Principles of Intuitive 10 Principles of Intuitive Eating Eating

#1: #1: Reject the Diet MentalityReject the Diet Mentality Get rid of (or don’t bother with) books/articles Get rid of (or don’t bother with) books/articles

about dietingabout dieting Get angry at the lies that have made you feel Get angry at the lies that have made you feel

like you are not good enough the way you arelike you are not good enough the way you are If you allow even one small hope to linger that If you allow even one small hope to linger that

a new and better diet might be just around a new and better diet might be just around the corner, it will prevent you from being free the corner, it will prevent you from being free to discover Intuitive Eating.to discover Intuitive Eating.

10 Principles of Intuitive 10 Principles of Intuitive EatingEating

#2: #2: Honor Your HungerHonor Your Hunger Learn to recognize your biological hunger Learn to recognize your biological hunger

cues & feed your body with adequate energycues & feed your body with adequate energy Once you reach the point of feeling Once you reach the point of feeling

‘starving’, all intentions of moderate, ‘starving’, all intentions of moderate, conscious eating are thrown out the window! conscious eating are thrown out the window! So don’t let it get to this point!So don’t let it get to this point!


#3: #3: Make Peace With FoodMake Peace With Food Give yourself permission to eatGive yourself permission to eat If you tell yourself you can’t have something, If you tell yourself you can’t have something,

it leads to feelings of deprivation, which then it leads to feelings of deprivation, which then leads to cravings & sometimes bingeingleads to cravings & sometimes bingeing Can lead to the ‘Last Supper’ effect (often Can lead to the ‘Last Supper’ effect (often

experienced before ‘going back on a diet’)experienced before ‘going back on a diet’)


#4: #4: Challenge the Food PoliceChallenge the Food Police The ‘Food Police’ monitor the unreasonable The ‘Food Police’ monitor the unreasonable

rules that dieting has createdrules that dieting has created The ‘Station’ is in your mind!The ‘Station’ is in your mind! Challenge thoughts that you are ‘good’ for Challenge thoughts that you are ‘good’ for

restricting your eating or ‘bad’ for eating a restricting your eating or ‘bad’ for eating a ‘forbidden food’ like chocolate.‘forbidden food’ like chocolate.


#5 #5 Feel Your FullnessFeel Your Fullness It takes about 20 minutes for the ‘fullness’ It takes about 20 minutes for the ‘fullness’

message to get from your stomach to your message to get from your stomach to your brain!brain!

Listen for your body signals that tell you that Listen for your body signals that tell you that you’ve moved from hungryyou’ve moved from hungry→→ no longer no longer hungry hungry →comfortably full→comfortably full

Pause in the middle of eating to ask yourself Pause in the middle of eating to ask yourself how to food tastes & how full you are feelinghow to food tastes & how full you are feeling


# 6# 6: Discover the Satisfaction Factor: Discover the Satisfaction Factor In our crazy frenzy to be thin, we often In our crazy frenzy to be thin, we often

overlook the pleasure and satisfaction that overlook the pleasure and satisfaction that can come from the eating experiencecan come from the eating experience

Take the time to enjoy food in an inviting Take the time to enjoy food in an inviting environment & observe your feelings of environment & observe your feelings of satisfaction and contentmentsatisfaction and contentment


#7: #7: Cope with Emotions without using Cope with Emotions without using FoodFood Find ways to comfort yourself & resolve Find ways to comfort yourself & resolve

issues without foodissues without food Food may comfort you initially, but it won’t Food may comfort you initially, but it won’t

solve the problem and will likely make you solve the problem and will likely make you feel worse in the long runfeel worse in the long run

If you are not feeling ‘real’ biological hunger, If you are not feeling ‘real’ biological hunger, food is not the answer!food is not the answer!


#8: #8: Respect Your BodyRespect Your Body Accept your genetic blueprintAccept your genetic blueprint Respect your body so you can feel better Respect your body so you can feel better

about who you areabout who you are


#9: #9: Exercise!Exercise! Get active & feel the differenceGet active & feel the difference Focus on how good it feels to move your Focus on how good it feels to move your

body vs. ‘how many calories am I burning?”body vs. ‘how many calories am I burning?” This shift will help you be more motivated to This shift will help you be more motivated to

exercise because it is a gift rather than a exercise because it is a gift rather than a punishmentpunishment


#10: #10: Honor Your HealthHonor Your Health Make food choices that honor your health Make food choices that honor your health

and taste buds while making you feel goodand taste buds while making you feel good Remember that you don’t need to eat a Remember that you don’t need to eat a

‘perfect’ diet to be healthy‘perfect’ diet to be healthy Progress, not perfection is what countsProgress, not perfection is what counts

Documents

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