Intuitive Eating How-To Guide
New to Intuitive Eating and want to know where to start?
Below you can purchase your go-to practical guide for how to implement the principles of Intuitive Eating, one step at a time.
But before I tell you what you need to do, a couple of words on the subject:
Many folks who are ready to implement the principles of Intuitive Eating have expressed they would like more of a “how-to” guide. I myself have been down the Google rabbit hole on more than one occasion looking for such a resource, but have yet to find it.
Eventually, I decided to make it myself for all individuals who are ready to do the work, but not sure how or where to start.
Ideally this resource will help answer that question of “Okay, love the idea, but how do I DO it?”.
I will go on to say that because each person and set of circumstances is unique, no static guide can give us a perfect answer to this question. It is essentially like trying to provide a how-to digital guide for healing from trauma–perhaps helpful, but can only get us so far without personalized support from a human trained in trauma.
I think this is a major reason that no concrete set of instructions have been written before. That, and Intuitive Eating is not meant to be a step-by-step process leading you from A to B. It is meant to be a lifelong journey of discovery that can pave the way for a vibrant and healthy relationship with food and self.
Pretty tough to write a detailed set of instructions for that.
Yet, I do still think it is useful to offer a starting guide for those looking for answers and attempting to start the process on their own.
What I have written here may help you start your journey, but it is in no way meant to replace the guidance and expertise of a professional.
If you find you need additional assistance in working through these principles, feel free to schedule a call with me to discuss your options for getting more support or take a look at this provider directory for a full list of Certified Intuitive Eating Counselors.
Now, let’s dive in.
What is Intuitive Eating?
Intuitive Eating is a self-care eating framework, created by the dietitians Elyse Resch and Evelyn Tribole, that includes 10 principles and is a process for increasing interoceptive awareness, which is the ability to understand and respond to our body’s messages.
It operates off of the knowledge that your body inherently knows what it needs far better than any diet plan or “lifestyle change”.
It is a self-empowerment tool that puts you back in the driver’s seat of your own body and mind.
It helps you end yo-yo dieting, the restrict-binge cycle, and shame around food and body.
It is a way forward if you feel stuck about what to eat, how to feel about your body, and how to exist around food.
It is anti-diet and HAES (Health at Every Size) aligned, meaning it rejects diet culture and the false belief that our weight is directly correlated to our health.
Overall, it is a journey of discovery that allows you to heal your relationship with food and come home to your body.
10 Principles of Intuitive Eating
Below are the 10 principles of Intuitive Eating. I have based my How-To Guide off of the research behind these principles.
Reject the Diet Mentality
Honor your Hunger
Make Peace with Food
Challenge the Food Police
Discover the Satisfaction Factor
Feel Your Fullness
Cope with Your Emotions with Kindness
Respect Your Body
Movement-Feel the Difference
Honor Your Health-Gentle Nutrition
You can read more about the principles here.
What Intuitive Eating is NOT:
It is not a rigid set of rules to learn.
It is not a precise formula that you can blindly follow to solve your problem.
It is not just eating ice cream and fried chicken for every meal.
It is not a diet to help you lose weight. (You might lose weight by reconnecting to your body signals and eating more in tune with what your body needs, but you also might not–especially if you are already at a weight that your body wants to be at, also known as your “set-point weight”, blog article to come on this topic soon).
It is not simply mindful eating, although it can include mindful eating.
It is not anti-health or anti-weightloss.
How to know if Intuitive Eating is right for you
Intuitive Eating can be used by anyone with a body. It can be for those who:
have an okay-ish relationship with food and their body, but want to improve it
have spent years on many different diets and are #overit
are trapped in the binge-restrict cycle
are always trying to lose weight, but never really getting anywhere
track macros, calories, and/or exercise religiously
hate their body and are sick of hating their body
have many food fears and “off-limits” foods
have a strict set of rules around food, eating, and exercise
spend much of their waking hours thinking about and obsessing about food
feel shame around food and their body
have a diagnosed eating disorder, and want to pursue it with the support of their healthcare team
If any of the above states speak to your experience and you want to change that, Intuitive Eating is for you. If I didn’t list your specific experience and you want to pursue Intuitive Eating, it is right for you too.
Can I do Intuitive Eating on my own?
The answer is, maybe.
For some, simply reading that weight is not a good indicator of health is enough to end the battle with their weight, and they can move forward feeling confident in practicing the principles on their own.
For others, years of dieting, restriction, and shame have led to intense feelings, beliefs, and actions that need the support of a professional as they work towards healing.
Only you know what you need and so only you can answer that question.
Feel ready to heal your relationship with food and come home to your body?
You can snag your Intuitive Eating How-To Guide here.
I hope you find it useful as you start or continue your Intuitive Eating journey. If you’d like more support, feel free to contact me here to schedule a free discovery call.
