If you’re overeating you could benefit from these principles of intuitive eating so you manage your emotional eating cravings and eat healthier.
Imagine this: It’s late at night, and you’re standing in front of your fridge, battling the same old urge to find comfort in food. All day you’ve been counting calories, avoiding your favorite treats. Yet here you are, feeling powerless over your urge to splurge. It’s a frustrating feeling, isn’t it?
I know about this personally. I’m not simply a behavioral change expert and the founder of the Stop Emotional Eating Online Course. Before I became known for helping others with their emotional eating, I was right there with you, struggling with that strong pull towards food.
In fact, for a few decades I greatly struggled with emotional eating, constantly chasing the latest diet trends, thinking the next one would be the answer. Although each new diet brought hope, eventually, it turned into a source of frustration and self-blame.
But what if I told you there’s a way out of this cycle? A path that leads away from food guilt and body dissatisfaction, towards a life of balance and peace with food. This is the promise of Intuitive Eating, a philosophy that’s not just about eating, but about learning to trust your body and its signals.
Coming up I will be sharing 10 principles of intuitive eating – each designed to help you manage your emotional impulses to overeat so you can create healthier habits.
The first step to intuitive eating is to let go of the dieting mindset. Research has shown that chronic dieting can lead to a cycle of weight loss and gain, often causing more harm than good. Trust that your body knows best and steer clear of diet fads that promise quick fixes.
Keeping your body biologically fed with adequate energy and nutrients is key. Hunger is not your enemy. It’s a natural signal that needs to be respected. According to a study in the “Journal of Health Psychology” ignoring hunger cues can lead to overeating or binging.
Give yourself unconditional permission to eat. When you label food as “good” or ‘bad,” it can lead to feelings of deprivation, triggering cravings for these very foods. Psychologist Marcia Pelchat found that forbidden foods become even more attractive.
Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, boredom, or loneliness can trigger emotional eating. Engaging in activities like mindfulness or journaling can help address these emotions more healthily.
Accept your genetic blueprint. A study in the “International Journal of Obesity” suggests that body acceptance can lead to better adherence to healthy eating behaviors. Everyone has a different body shape and size, and it’s important to respect what you have.
Listen to the body signals that tell you that you are no longer hungry. It’s essential to pause in the middle of eating to ask yourself how the food tastes and how full you feel. This principle is backed by research in “Psychosomatic Medicine,” highlighting the importance of mindfulness in eating.
Silence that inner critic that labels your eating as “good” or “bad.” This mindset is a product of diet culture and can be detrimental to your relationship with food. Cognitive-behavioral techniques can be helpful in changing these thought patterns.
In our culture of dieting, we often overlook the pleasure and satisfaction derived from eating. Savoring your food enhances satisfaction, which can naturally help you feel content with less. A study in “Appetite” showed that mindful eating leads to greater enjoyment and less overeating.
Become aware of how good it feels to move your body, rather simply thinking about the calorie-burning effect of exercise. Whether it’s a walk in the park or a yoga session, find ways to enjoy physical activity. Research in “Preventive Medicine Reports” shows that exercise motivation based on enjoyment is more sustainable.
Make food choices that honor your health and taste buds while making you feel good. Remember, you don’t have to eat perfectly to be healthy. Consistency beats perfection. A balanced diet rich in variety and moderation is the key, as suggested by numerous nutritional studies.
Intuitive eating is not just a method. It’s a journey to understanding and aligning with your body’s needs. It’s about making peace with food and honoring your hunger and fullness cues. Remember: Change doesn’t happen overnight. But with each step, you’re moving closer to a healthier relationship with food – and with yourself too.
>> I teach more Intuitive Eating Tips in my online program heere!
>> Or sign up for a free Mindset Mastery discovery session with me HERE.
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