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 based on the idea of listening to your body’s natural hunger and satiety cues, rather than following rigid diet rules.
The intuitive eating approach was developed by two dietitians, Evelyn Tribole and Elyse Resch, in their 1995 book Intuitive Eating: A Revolutionary Program that Works.
The intuitive eating philosophy is based on 10 key principles, which are listed below.
1. Reject the diet mentality
The first step to intuitive eating is to let go of the diet mentality. This means letting go of the belief that there is one “right” way to eat, and that thinness is the only acceptable body size.
2. Honor your hunger
The second principle of intuitive eating is to honor your hunger. This means recognizing and responding to your body’s cues for hunger, rather than ignoring them or trying to push through them.
3. Make peace with food
The third principle of intuitive eating is to make peace with food. This means no longer seeing certain foods as “good” or “bad,” but rather as neutral. Eating should not be an act of willpower or self-control, but rather something that is pleasurable and satisfying.
4. Challenge the food police
The fourth principle of intuitive eating is to challenge the food police. This means challenging the negative, judgmental thoughts that you have about food and your body.
5. Respect your fullness
The fifth principle of intuitive eating is to respect your fullness. This means eating until you are satisfied, but not stuffed. It is also important to listen to your body’s cues for fullness and to stop eating when you are no longer hungry.
6. Discover the satisfaction factor
The sixth principle of intuitive eating is to discover the satisfaction factor. This means finding foods that are both nutritious and satisfying, and eating them in a way that is pleasurable and satisfying.
7. Cope with your emotions with kindness
The seventh principle of intuitive eating is to cope with your emotions with kindness. This means treating yourself with compassion and care, rather than using food as a way to cope with negative emotions.
8. Respect your body
The eighth principle of intuitive eating is to respect your body. This means accepting your body as it is and treating it with respect. It also means honoring your body’s needs and taking care of it in a way that is supportive and healthy.
9. Exercise – feel the difference
The ninth principle of intuitive eating is to exercise – feel the difference. This means finding forms of exercise that you enjoy and that make you feel good. It is not about exercise as a way to lose weight, but rather as a way to support your health and well-being.
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 support your health, but that are also in line with your taste and preferences..Click here for info
How to retrain your brain to stop binge eating
Binge eating is a serious problem that can lead to health issues like obesity, heart disease, and diabetes. If you’re struggling with binge eating, it’s important to seek help from a doctor or dietitian. There are also some things you can do on your own to retrain your brain and stop the cycle of binge eating.
One way to retrain your brain is to keep a food journal. This will help you become more aware of your eating habits and will also help you identify triggers that lead to binge eating. Once you know your triggers, you can start to avoid them.
Another way to stop binge eating is to eat regular meals and snacks throughout the day. This will help to stabilize your blood sugar and prevent you from getting too hungry, which can lead to binge eating. It’s also important to make sure you’re eating healthy foods that will satisfy your hunger and give you the nutrients your body needs.
Finally, it’s important to get rid of any foods that trigger binge eating. This might mean getting rid of certain foods from your home or avoiding places where you know you’ll be tempted to binge eat. It takes time and effort to retrain your brain, but it’s worth it if it means you can finally break the cycle of binge eating.
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