14 October 2011
10 Ways to Get Started with Intuitive Eating
Contributor Post
Intuitive eating is one of those things that’s SO much easier said than done. Nutritionista contributor Ella Q. wants to help you get started. Read on for 10 things you can start doing right now to eat more intuitively.
YNC Contributor
Ella Q.
Sometimes you just want something, even if you know it’s bad for you. Yesterday, I wanted french fries so much. It was more than a craving - it was a NEED. I needed some salty, crispy, fry-ness. Now, being a nutrition nerd and a former hardcore dieter, normally I would deny this need. A few months ago I would have told myself to suck it up, and eat some air popped popcorn with spray butter to satisfy my need… but not yesterday. I stopped into a local burger joint and shared an order of those delicious sticks of heaven with my best friend. It was just what I needed. It was bliss. And I felt no guilt.
Why?
I’m practicing intuitive eating.
Intuitive eating is a relatively new concept, making it’s first appearance on the diet scene in the early 1980’s. It revolves around the concept that if you listen to your cravings and your hunger, you’ll get what you really need and have a better relationship with food. It may seem strange and complicated, but don’t fear – there are 10 simple tips to get started on tapping into your intuition:
1. Key into your hunger.
Start to analyze what hunger really feels like. Eat because you feel actual hunger, not because it’s time or when there’s an opportunity or out of boredom. Learn what it feels like to be full, but not overstuffed. You may find that you give clear physical cues or maybe just a feeling when you’re satisfied. It’ll get easier as you practice.
2. Use your other senses to get to know your food.
Get to know the smell, look, and feel of the food, before you eat it. Decide whether it actually calls out and makes you want to eat it. We often eat just because something is there. Only eat things you really want.
3. Honor your cravings.
Listen to what your body needs. Cravings do come for a reason. But, be wary: eating greasy food raises the amount of a hormone called cortisol, which makes you crave the greasy food all over again.
4. Listen to your body’s response.
Feel how your digestive system responds to what you eat. If what you eat gives you stomach trouble or makes you feel sluggish the next day, make a note.
5. Exercise in the way you want.
Exercise with the intention of enjoying what your body can do, challenging yourself, and having fun! Don’t focus on calories burned or hours logged. Do what feels good and makes you feel strong – even if that’s ribbon dancing. Just don’t tell anyone.
6. Reward yourself outside of food.
Don’t use food as a treat for good behavior. Celebrating a promotion or getting into your dream school with a nice meal is fine, of course, but using food as a reward sends the message that you only deserve the food you want occasionally.
7. Honor your emotions beyond eating.
Ask yourself why you’re eating. If the answer is emotional and not at all tied to hunger, shut it down. Experiment with other ways to soothe your soul. Tea and comfy pants and Reddit and 30 Rock do it for me.
8. Dismiss the diet.
Don’t think about yourself as being “on a diet.” Instead, think about “having a healthy diet.”
9. Learn your body.
Instead of thinking about your body as parts you like and parts you don’t, think about it as your body. Get to know the fluctuations.
10. Embrace satisfaction.
Learn what it feels like to be exactly satisfied. Not a hair over or below full. It’s been said that after three bites of any given food, we stop fully tasting what we’re consuming. So, practice appreciating each bite – from the first to the last.
After my french-fry-fest yesterday, all I want is sushi and a big vegetable laden salad. My cravings balance themselves out! Intuitive eating can seem difficult to adopt all at once, but incorporating little aspects into your diet can give you some sanity, with a side of fries.
