| How to Eat Intuitively Nov 29th 2012, 08:00 Intuitive eating is a revolutionary movement that involves recognizing the truth about eating and the underlying reasons why your body craves food. Instead of harsh dieting and food avoidance, the intuitive eating movement emphasizes a proper respect and understanding of the human body and the foods that you eat. If you're keen on understanding your hunger pangs instead of instantly gratifying them and you want to understand when you're using food for its emotional effects, you might find the intuitive eating approach a great way to change your response to hunger urges and emotional needs. - Avoid taking a diet mentality. It's a truism that many people struggle with cycles of dieting. The reality for many following diets is frustration and often dangerous swings of weight gains and losses. Instead of worrying constantly about the latest diet fad or which diet will lose you the most weight, discard the focus on diets altogether. By shifting to intuitive eating habits, you'll never have to diet. Instead, you will follow a well-balanced process of feeding your body what it needs.
- Pay attention to your hunger. The hunger urge is not an evil, negative instinct; sadly, it has been demonized by the diet industry to seem like something to be constantly purged and ignored. Hunger is a positive instinct that evolved to tell you when you need an energy refill––vilifying so helpful and basic an instinct is neurotic. When your body feels deprived of nutrients and calories (energy), it sends hunger signals to the brain. If you try to suppress this instinct, you leave yourself open to eating food that is poor in nutrition just to find a "quick fix" for that gnawing inside and you risk binge eating because you're so hungry. By responding quickly to your body's hunger urges, you can eat smaller portions, feel satisfied quickly and find the energy needed to keep going strong.
- There is a reason for the basic meal set each day, a time-proven tradition. By eating balanced meals every 3 to 5 hours, you ensure that your body maintains a steady level of energy. By fueling your body with properly balanced nutrients, you will not experience deprivation in nutrients, calories or energy.
- Stop avoiding food. One of the most common mistakes that people make when trying to change their lifestyle is to convince themselves that food must be avoided. This battle with food manifests itself in negative feelings of deprivation. When you feel deprived, you are more likely to give in to temptation, plus some. Acknowledge that your body needs food.
- Stop punishing yourself. Instead of constantly labeling yourself as bad or good depending on how many calories you've consumed in a day or what types of food you've eaten, simply acknowledge that food is necessary and healthy. Trust your body to let you know what types of food it needs.
- For example, if you don't normally eat meat, but suddenly find yourself craving a meal of red meat and a fresh spinach salad, your body could be indicating to you that you are low on iron and need to supplement your daily diet with more foods that contain higher levels of iron. Instead of feeling guilty about consuming more calories in the day than you think you should, accept that you body knows what to do to balance itself.
- Be grateful that you have access to what your body needs; not everyone does.
- Pay attention to signals of fullness. Just like the body sends signals to the brain when it needs food and sustenance, the body also sends signals to the brain that inform us to stop eating.
- When our stomach is filled, the brain receives a message. However, many people eat without paying careful attention to their bodies and the signals they receive. Since it takes the brain approximately 20 minutes to register the food you consume, if you eat too quickly or too casually (mindlessly in front of the television or computer), you may miss the full signal and end up overeating.
- Cramming food in to fit around work life isn't healthy either. That rushed hot dog bolted down in a five minute break between meetings will leave you hankering for sugary, fatty snacks mid-afternoon when your energy levels crash. Find a minimum of 20 minutes for a decent lunch instead––if the meetings cannot wait, work needs rescheduling, not your diet.
- Acknowledge the satisfaction of eating foods that you love. The best way to immerse yourself into an intuitive eating cycle is to acknowledge that eating food gives you a sense of satisfaction, and to stop punishing yourself for feeling satisfied by food.
- The guilty complex that many people have about eating is actually creating a secret urge to binge eat foods that they consider "bad foods." This gives food unnecessary power, and disempowers you in the process. Acknowledge that eating is satisfying, and move on.
- Pay attention to feelings. Many people use food as a comforting agent to deal with problems such as anxiety, depression or even anger. There are healthier ways to deal with these emotions besides eating. Acknowledging that you use food in this way will help you to stop using food as a security blanket.
- Use food only to fuel the body, not to improve your mood or let off steam. Intuitive eaters recognize the true purpose of food and strive to find alternative methods for mood improvement.
- Keep a food diary to help you notice the emotional triggers in your life. This can help you to find alternative ways of coping with stressful or emotional moments, such as meditation, taking a walk, listening to music or relaxing.
- Recognize the limitations of your body. Not every person is capable of being a size 2 or having a 30 inch waist. Bodies are built differently. Some bodies have fat deposits that are curvy while other bodies have fat deposits that are block shaped. There is no way to change the natural disposition of your body, so it is important to stop trying. If you place unnecessary restrictions on yourself in order to achieve a goal that is physically impossible for you to reach, you will become frustrated and depressed.
- Exercise regularly. Don't feel like you have to abuse yourself or exhaust yourself. Just move regularly through physical activity and revel in the difference you will experience. An active body is a healthy body, and a healthy body feels great. Physical activity is also a very effective way of releasing stress, which can turn into a major trigger for emotional eating if left bottled up in the body for too long.
- Match your body shape and stamina to the exercise. While one style of exercise may be all the rage, it might not be your perfect match. Try different styles of exercise to find what you enjoy doing and what makes a constructive difference to your fitness. If you can't work this out alone, ask a fitness coach, doctor or physiotherapist to help you work this out. When you "click" with the exercise you do, it will become a lifelong passion and won't feel like a chore. Again, this is an intuitive response!
- Gently change your eating habits. An about-face transformation of your diet will leave you feeling hungry, depressed, anxious or frustrated. Instead of trying to revolutionize your entire diet in a few short days, simply try to gradually adjust the foods you are eating. Pay careful attention to the types of food you eat, the frequency at which you eat, and the reasons why you are eating.
- Notice which foods leave you feeling sub-optimal and lacking in energy. Equally, notice the foods that leave you feeling buzzed and alert. Steer toward the food that makes you feel optimal and good, not the food that might be an easy option but that leads to a fast slump.
Edit Warnings - The intuitive diet may not provide sufficient guidance for individuals with specific dietary needs or dietary health issues. Individuals who have diabetes, food allergies, or intolerance to dairy or other food products may still have to follow a physician recommended diet.
- The intuitive eating diet is a slowly transforming diet process. Individuals with significant health problems may still benefit from drastic diets that cut out cholesterol, sodium, or other potentially harmful foods.
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