Saker Advantage

Intuitive eating: How to listen to your body and stop binge eating

What is intuitive eating?

Intuitive eating is an approach to eating that is in line with your natural hunger and fullness cues. It is about getting in touch with your body’s innate wisdom and learning to trust its signals.

For many of us, this is a radical concept. We’ve been dieting for so long that the idea of eating without restriction or counting calories seems scary. We’ve been conditioned to believe that our bodies can’t be trusted and that we need to be in control of our eating.

The good news is that intuitive eating is a learnable skill. With a little bit of practice, you can start to retrain your body and your brain to trust your own hunger and fullness cues.

Why is intuitive eating important?

There are a number of reasons why intuitive eating is important. First, when you are in touch with your natural hunger and fullness cues, you are more likely to eat the right amount of food. This can help to improve your overall health and well-being.

Second, intuitive eating can help to prevent or break the cycle of binge eating. Binge eating is often triggered by feelings of restriction or deprivation. When you start to eat intuitively, you remove the feelings of deprivation and are less likely to binge.

Third, intuitive eating can help you to develop a healthier relationship with food. When you are not constantly dieting, you can start to see food as nourishment instead of the enemy. This can lead to improved self-esteem and body image.

Fourth, intuitive eating can help you to enjoy your food more. When you are not constantly worrying about calories or carbs, you can savor and enjoy your food more. This can lead to greater satisfaction with meals and improved overall quality of life.

What are the principles of intuitive eating?

There are 10 principles of intuitive eating. They are:

1. Reject the diet mentality

2. Honor your hunger

3. Make peace with food

4. Challenge the food police

5. Feel your fullness

6. Discover the satisfaction factor

7. Cope with your emotions with kindness

8. Respect your body

9. Exercise—feel the difference

10. Honor your health—gentle nutrition

How can I start to eat intuitively?

If you’re ready to start eating intuitively, here are a few tips to get you started:

1. Ditch the diet mentality. If you want to start intuitive eating, the first step is to let go of any diet mentality. This means getting rid of any “good” or “bad” food labels and stop thinking of food as a means to lose weight.

2. Honor your hunger. The second principle of intuitive eating is to honor your hunger. This means listening to your body when it tells you that you are hungry and eating in response to that cue.

3. Make peace with food. The third principle of intuitive eating is to make peace with food. This means accepting all foods and not labeling any as “off limits.” When you do this, you remove the power that food has over you.

4. Challenge the food police. The fourth principle of intuitive eating is to challenge the food police. This means questioning any food rules or beliefs that you have that are not based on your own personal preferences or health needs.

5. Feel your fullness. The fifth principle of intuitive eating is to feel your fullness. This means eating slowly and paying attention to your hunger and fullness cues. When you feel satisfied, stop eating.

6. Discover the satisfaction factor. The sixth principle of intuitive eating is to discover the satisfaction factor. This means finding foods that are not only nutritious, but also satisfying to you. When you find foods that meet both of these criteria, you are more likely to stick with them long-term.

7. Cope with your emotions with kindness. The seventh principle of intuitive eating is to cope with your emotions with kindness. This means being gentle with yourself when you are experiencing negative emotions. Food should not be used as a way to cope with emotions, but rather as nourishment.

8. Respect your body. The eighth principle of intuitive eating is to respect your body. This means accepting your body as it is and not constantly striving for an unrealistic ideal. When you respect your body, you are more likely to take care of it.

9. Exercise—feel the difference. The ninth principle of intuitive eating is to exercise—feel the difference. This means finding an exercise routine that you enjoy and that makes you feel good. Exercise should not be used as a way to lose weight, but rather as a way to improve your health.

10. Honor your health—gentle nutrition. The tenth and final principle of intuitive eating is to honor your health—gentle nutrition. This means making food choices that are both nutritious and satisfying to you. When you do this, you are more likely to stick with them long-term..Original source

How to stop binge eating: An action plan

If you’re like many people who struggle with binge eating, you may feel like you’re stuck in a never-ending cycle of overeating. You may feel ashamed, embarrassed, and full of self-loathing after a binge. But it’s important to remember that you’re not alone—binge eating disorder (BED) is the most common eating disorder in the United States.

There are a number of things you can do to stop binge eating and take back control of your life. Here’s an action plan for how to stop binge eating.

1. Understand why you binge.

First, it’s important to understand why you binge in the first place. For some people, it may be a coping mechanism for dealing with stress or anxiety. Others may binge because they’re bored, depressed, or lonely. And for some people, binge eating may be a way to try to fill an emotional void.

2. Identify your triggers.

Once you understand why you binge, you can start to identify your triggers—those things that make you more likely to overeat. Common triggers include stress, anxiety, boredom, depression, and feeling deprived. Keep a journal to help you identify your triggers.

3. Avoid dieting.

If you’re trying to lose weight, you may think that going on a diet will help. But in reality, dieting is often a trigger for binge eating. When you’re restricting your food intake, you’re more likely to feel deprived—which can lead to overeating. And when you do overeat, you may feel even more guilty and ashamed, which can make the cycle of binge eating even harder to break.

4. Eat regular meals.

Many people who binge eat are actually skipping meals or not eating enough during the day. This can lead to feeling famished—which can trigger a binge. To avoid this, make sure to eat three regular meals each day. And if you’re hungry in between meals, reach for a healthy snack like fruit, nuts, or whole grain toast.

5. Learn to cope with emotions in healthier ways.

If stress, anxiety, or other emotions are triggers for your binge eating, it’s important to find healthier ways to cope with those feelings. Some people find that exercise, journaling, or talking to a friend can help. Others may need to see a therapist to learn how to deal with their emotions in a healthier way.

6. Find a support group.

There are many support groups available for people struggling with binge eating. These groups can provide a sense of community and understanding—and can help you realize that you’re not alone in your struggle.

7. Seek professional help.

If you’re struggling to stop binge eating on your own, it may be time to seek professional help. A therapist can provide guidance and support as you work to overcome your binge eating disorder.

Taking the first step to stop binge eating can be difficult. But with a little effort, you can break the cycle of overeating and take back control of your life.

Visit mengeredstoo.co.uk to learn more about how to stop binge eating. Disclaimer: We used this website as a reference for this blog post.