Want to get started with intuitive eating? Here’s where to begin:
FOR WHERE DIET CULTURE SHOWS UP IN YOUR LIFE, AND CONSCIOUSLY REJECT IT.
Throw out books and magazines that tout the latest “quick fix” weight-loss solution. Kindly let your coworker know you’re not interested in hearing about the diet they just started. Unfollow social media accounts that promote diet culture. Become aware of the ingrained food rules you have (e.g., “carbs are bad”), recognize that it’s diet culture talking, and start to let them go.
ELIMINATE DISTRACTIONS DURING MEALTIMES AND BRING YOUR AWARENESS TO YOUR BODY SIGNALS.
Before eating, tune in to your feeling of hunger and rate it on a scale from 1 to 10, with 1 being ravenous and 10 being painfully stuffed. About mid-way through the meal, pause to rate your hunger level again. Repeat this again at the end of the meal. Also take note of any thoughts or emotions you have before, during or after the meal. Get in the habit of doing this for a week. What patterns do you notice? What hunger/fullness ratings feel best?
START TO THINK OF FEEDING YOURSELF AS A FORM OF SELF-CARE.
Focus on simple strategies to provide nourishment to your body, such as eating balanced meals regularly throughout the day to give you consistent energy and including plenty of fruits and vegetables with meals and snacks. Foods are not “good” or “bad”—they’re just foods, and none are “off-limits.” But tune in to your body and become aware of what types of foods make your body feel good. Give yourself permission to enjoy the tastes you love, without the guilt.
AT YOUR OVERALL WELL-BEING AND FOCUS ON HEALTHY BEHAVIOURS, INSTEAD OF NARROWLY FIXATING ON WEIGHT.
Find a form of movement you enjoy that makes you feel energized and uplifted, and do it regularly. Reduce your alcohol consumption. Ensure you get eight hours of sleep each night. Quit smoking. Limit your screen time. Find positive ways to manage stress, such as developing a meditation practice.
Foods are not “good” or “bad”—they’re just foods, and none are “off-limits.”… Give yourself permission to enjoy the tastes you love, without the guilt.