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 honoring your hunger and fullness cues, rather than following a strict diet. Intuitive eating is not a diet, but rather a set of principles that you can use to make peace with food and your body. When you eat intuitively, you eat in a way that feels good to you, both physically and emotionally.
Why Intuitive Eating?
If you’ve ever been on a diet, you know that they don’t work in the long-term. Not only do diets not work, but they can actually make your relationship with food and your body worse. Dieting can lead to disordered eating, which is an unhealthy relationship with food and eating.
Dieting also sets you up for a cycle of yo-yo dieting, or weight cycling. This is when you lose weight on a diet, only to gain it back (and often more) when you go off the diet. Yo-yo dieting can have negative effects on your health, both physical and mental.
Intuitive eating, on the other hand, has been shown to promote physical and mental health. When you eat intuitively, you’re more likely to have a healthy body weight and improved body image. Intuitive eating has also been linked to a decreased risk of developing disordered eating.
How to Eat Intuitively
There are 10 principles of intuitive eating. These principles can help you learn to listen to your body, trust your hunger and fullness cues, and make peace with food.
1. Reject the Diet Mentality
The first step to intuitive eating is to reject the diet mentality. This means giving up the belief that there is one perfect way of eating, and that you need to diet to be healthy and happy.
2. Honor Your Hunger
The second principle of intuitive eating is to honor your hunger. This means eating when you’re physically hungry, rather than waiting until you’re “supposed” to eat or when you’re so hungry you’re about to faint.
3. Make Peace with Food
The third principle of intuitive eating is to make peace with food. This means giving yourself permission to eat, without guilt or shame. It also means letting go of the belief that some foods are “good” and others are “bad.”
4. Challenge the Food Police
The fourth principle of intuitive eating is to challenge the food police. This is the voice in your head that tells you what you “should” and “shouldn’t” eat. The food police can make you feel guilty and ashamed of your food choices.
5. Feel Your Fullness
The fifth principle of intuitive eating is to feel your fullness. This means eating until you feel satisfied, but not stuffed. It’s important to listen to your body’s hunger and fullness cues, rather than eating based on external cues like the clock or what’s on your plate.
6. Discover the Satisfaction Factor
The sixth principle of intuitive eating is to discover the satisfaction factor. This means finding foods that are satisfying to you, both physically and emotionally. It’s important to find foods that you enjoy and that fill you up.
7. Cope with Your Feelings Without Using Food
The seventh principle of intuitive eating is to cope with your feelings without using food. This means finding other ways to deal with your emotions, such as talking to a friend, writing in a journal, or going for a walk.
8. Respect Your Body
The eighth principle of intuitive eating is to respect your body. This means honoring your body’s unique shape and size. It also means treating your body with respect, such as by getting enough sleep and exercise.
9. Exercise – Feel the Difference
The ninth principle of intuitive eating is to exercise – feel the difference. This means finding an exercise that you enjoy and that feels good to you. It’s important to exercise for the health benefits, rather than to lose weight.
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 nourishing to your body, without being restrictive. It’s important to remember that all foods can fit into a healthy diet.
Applying the Principles of Intuitive Eating
The principles of intuitive eating can help you develop a healthy relationship with food and your body. If you’re ready to give intuitive eating a try, here are some tips to get started.
1. Keep a Food and Mood Journal
One way to start eating intuitively is to keep a food and mood journal. This can help you become more aware of your eating patterns and thoughts about food.
2. Slow Down When You Eat
Another way to eat intuitively is to slow down when you eat. This means not eating on the go, and instead taking the time to sit down and savor your food.
3. Pay Attention to Your Body
Another way to eat intuitively is to pay attention to your body. This means noticing when you’re physically hungry and when you’re starting to feel full.
4. Make Meals and Snacks Satisfying
Another way to eat intuitively is to make sure your meals and snacks are satisfying. This means including foods that are filling and that you enjoy.
5. Find Other Ways to cope with Your Emotions
If you find yourself turning to food to cope with your emotions, it’s important to find other ways to deal with your feelings. This might mean talking to a friend, writing in a journal, or going for a walk.
6. Be Gentle with Yourself
If you’re trying to eat intuitively, it’s important to be gentle with yourself. This means being patient and kind to yourself, and not beating yourself up if you make a “mistake.”
7. Seek Professional Help
If you’re struggling to make peace with food or your body, it might be helpful to seek professional help. This can be in the form of therapy, nutrition counseling, or a support group..Original source
Building a support system to stop binge eating
If you’re struggling with binge eating, know that you’re not alone. Recovery is possible with the right support system in place. Here’s how to build a support system to stop binge eating and begin your journey to wellness.
The first step is to understand what binge eating disorder (BED) is and how it differs from occasional overeating. BED is a serious, life-threatening eating disorder characterized by recurrent episodes of eating large amounts of food (often secretively and to the point of discomfort) followed by feelings of shame, guilt, and/or depressed mood. Binge eating episodes are typically triggered by negative emotions such as stress, anxiety, boredom, or loneliness.
If you’re struggling with BED, it’s important to seek professional help. Talk to your doctor or a mental health professional about your symptoms and eating habits. They can provide you with a proper diagnosis and develop a treatment plan that’s right for you.
In addition to professional help, it’s important to build a supportive network of friends and family who understand your struggle and can offer love and encouragement. Here are some tips for finding and building a supportive network:
– Talk to your loved ones about your eating disorder. Explain what you’re going through and how they can help.
– Join a local or online support group for people with BED. This can be a great way to connect with others who understand what you’re going through.
– Meet with a registered dietitian who specializes in eating disorders. They can provide you with practical advice and support.
– Find a therapist who specializes in treating eating disorders. They can help you address the underlying issues that are causing your binge eating.
Making these connections can be vital to your recovery. A supportive network can offer encouragement, love, and practical advice when you need it most.
We used mengeredstoo.co.uk to write this article about how to stop binge eating. See original website.