{"id":4487,"date":"2023-06-04T07:33:18","date_gmt":"2023-06-04T00:33:18","guid":{"rendered":"https:\/\/loudhdtv.com\/how-to-make-intuitive-eating-work-for-you\/"},"modified":"2023-06-04T07:33:18","modified_gmt":"2023-06-04T00:33:18","slug":"how-to-make-intuitive-eating-work-for-you","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=4487","title":{"rendered":"How To Make Intuitive Eating Work for You"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">D<\/span>oes eating without rules and feeling good about food feel like a far-fetched dream? Maybe you\u2019ve seen one of the over two million <a href=\"https:\/\/www.instagram.com\/explore\/tags\/intuitiveeating\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/explore\/tags\/intuitiveeating\/\">Instagram posts with #intuitiveeating<\/a>, and thought, <em>that sounds great, but it would never work for me<\/em>. Maybe you even tried <a href=\"https:\/\/www.wellandgood.com\/what-is-intuitive-eating\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-intuitive-eating\/\">intuitive eating<\/a> but gave up because it just wasn\u2019t <em>working<\/em>.<\/div>\n<p>While social media has helped popularize this relatively new way of eating, it\u2019s also spread some myths that could be holding you back from cutting out food rules, listening to your body, and finally feeling good about food.<\/p>\n<h2>So, what is intuitive eating?<\/h2>\n<p>It\u2019s an eating framework developed by dietitians that allows you to stop dieting and learn to honor your health through a positive relationship with food and your body. It\u2019s essentially learning how to tune out the external rules that dictate how you\u2019re \u201csupposed to\u201d eat and learning to tune into the internal cues your body gives you about what, when, and how much to eat and move.<\/p>\n<p>But, if you\u2019ve been under the impression that intuitive eating is the \u201chunger and fullness diet\u201d or the \u201ceating whatever you want whenever you want it\u201d diet, you wouldn\u2019t be alone. \u201cI think one of the biggest components of intuitive eating that gets forgotten is logic,\u201d says <a href=\"https:\/\/carrotsandcookies.com\/about-me\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/carrotsandcookies.com\/about-me\/\">Kristi Ruth, RDN, CNSC, LDN<\/a>. Practicing each principle of intuitive eating teaches you how to eat in a way that combines intuition with logic and nutrition to truly feel your best and take care of every aspect of your health.<\/p>\n<p>Knowing this, intuitive eating dietitians are adamant that this way of eating that is versatile.\u00a0Here are the most popular reasons people think intuitive eating won\u2019t work for them, according to intuitive eating dietitians who help clients overcome these hurdles every day.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/how-to-make-intuitive-eating-work-for-you\/\" current-title=\"I\u2019m an Anti-Diet RD\u2014Here\u2019s How To Help Make Intuitive Eating Work for You\" current-image=\"GettyImages-1044453234-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-12-03\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/how-to-make-intuitive-eating-work-for-you\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/how-to-make-intuitive-eating-work-for-you\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/how-to-make-intuitive-eating-work-for-you\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Myth 1: \u201cI need to lose weight before I can start intuitive eating\u201d<\/h2>\n<p>\u201cPeople think that they need to lose weight first before they can eat intuitively,&#8221; says <a href=\"https:\/\/carolinethomason.com\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/carolinethomason.com\">Caroline Thomason, RD, CDCES<\/a>, a northern Virginia-based dietitian who helps women stop dieting and find confidence with food. &#8220;In reality, what I find with my clients is they often dig themselves into a deeper hole by trying restrictive and extreme approaches to dieting rather than fixing their relationship with food first.\u201d<\/p>\n<p>Social media perpetuates this myth, with the \u201cwhat I eat in a day\u201d reels almost exclusively featuring influencers in smaller bodies, which skews the reality of body diversity within the intuitive eating community, and the \u201chow I lost x number of pounds with intuitive eating\u201d Tiktoks.<\/p>\n<p>The best time to start your intuitive eating journey is right where you are, no matter what weight you are. If your weight truly is above your body\u2019s healthy and happy number, then learning to cue into and honor your body signals and have a healthy relationship with food is the best way to get to your body\u2019s unique preferred size.<\/p>\n<h2>Myth 2: \u201cI\u2019ll only eat sweets and junk food\u2014and that\u2019s not healthy\u201d<\/h2>\n<p>\u201cIntuitive eating means giving yourself unconditional permission to eat all foods, including those you may consider &#8216;junk food.&#8217; If you\u2019re used to restricting food, it may feel like you can\u2019t trust yourself around certain foods,\u201d says <a href=\"https:\/\/www.nutritionbykristin.com\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nutritionbykristin.com\">Kristin Draayer, MS, RDN<\/a>.<\/p>\n<p>This initial refeeding phase of all of your previously \u201coff-limit\u201d foods doesn\u2019t last forever, and it can help you learn and appreciate how different types of foods actually make you feel. \u201cGiving yourself unconditional permission to eat and incorporating your favorite foods on a regular basis can lead to less obsession and drive toward food, and will ultimately result in a balanced eating pattern,\u201d says Draayer.<\/p>\n<p>It\u2019s not just experience that makes intuitive eating dietitians so sure that balanced eating will happen over time. Research has found that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33423901\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33423901\/\">people who scored higher on the intuitive eating scale eat more fruits and vegetables<\/a> than those who scored lowest and were more likely to diet.<\/p>\n<h2>Myth 3: \u201cI\u2019ll just gain weight\u201d<\/h2>\n<p>Regardless of what the scale says, when you begin your intuitive eating journey, you can expect three possible outcomes when it comes to weight: you lose weight, you gain weight, or your weight stays the same. If you\u2019ve been on and off diets, experience <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6489475\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6489475\/\">weight cycling<\/a>, or have an unhealthy relationship with food or exercise, your body is likely not at the weight it naturally wants to be at.<\/p>\n<p>Research has found that <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561416301406\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561416301406\">taking a weight-neutral approach<\/a> to health can actually improve health markers, intuitive eating scores, and diet quality.<\/p>\n<p>\u201cIt\u2019s tough to unlearn the idea that you have complete control over your body, but once you do, you get to focus on health outcomes without making it about weight, build healthy relationships that aren\u2019t based on appearance, and reconstruct your self-worth around things that aren\u2019t in flux over the course of a normal life,\u201d explains <a href=\"https:\/\/www.toristable.com\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.toristable.com\">Tori Martinet, MS RD,<\/a> intuitive eating and gentle nutrition dietitian at Tori\u2019s Table.<\/p>\n<h2>Myth 4. \u201cIf I\u2019m not on a diet, I overeat\u201d<\/h2>\n<p>If you\u2019re asking yourself how you\u2019ll know when to stop eating if you\u2019re not counting, measuring, and tracking, you may have lost track of what comfortable fullness feels like\u2014and that\u2019s okay! Intuitive eating can help you get those cues back and learn how to honor them so you know when you\u2019ve had just the right amount of food.<\/p>\n<p>\u201cIt\u2019s common for many people to have lost or ignored hunger and fullness cues for so long when in <a href=\"https:\/\/www.wellandgood.com\/diet-culture-lies\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/diet-culture-lies\/\">diet culture<\/a> that their body has learned to override them,\u201d explains <a href=\"https:\/\/www.bucketlisttummy.com\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.bucketlisttummy.com\">Sarah Schlichter, MPH, RDN<\/a>, creator of Bucket List Tummy. \u201cWhen learning to make peace with food and allowing yourself to eat foods unconditionally, your body will relearn its own self-regulation again, and you can (re)build trust around hunger and fullness again,\u201d Schlichter adds.<\/p>\n<p>If the idea of letting go of all structure and relying on your body signals sounds too scary, or you don\u2019t know how to identify the signals yet, basic guidelines are allowed and many intuitive eating dietitians encourage them in the beginning. \u201cIt sometimes helps to have structure in the beginning as you relearn hunger and fullness cues, and learn to tune in to what your body wants and needs, and then slowly extrapolate to letting your body guide you,\u201d Schlichter explains.<\/p>\n<h2>Myth 5: \u201cI can\u2019t eat whatever I want, I have a health condition\u201d<\/h2>\n<p>If you have any sort of food or diet-related health condition, you may feel like dieting is all you\u2019ll ever be able to do, but that\u2019s simply not true.<\/p>\n<p>Eating peanuts when you\u2019re allergic to peanuts isn\u2019t going to feel good, and giving yourself an allergic reaction isn\u2019t part of intuitive eating. Being mindful of medical food restrictions or how certain nutrients affect your body can be part of your intuitive eating journey.<\/p>\n<p>\u201cIntuitive eating should be looked at as more of a lifestyle that allows you to be more in tune with your hunger cues, honoring your health, and find satisfaction from a variety of foods,\u201d says <a href=\"https:\/\/www.rutsunutrition.com\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.rutsunutrition.com\">Haley Bishoff, RDN<\/a>, owner of R\u016btsu Nutrition.<\/p>\n<p>If you do have a medical condition and aren\u2019t sure how intuitive eating can fit in with your needs, working with an intuitive eating dietitian that specializes in your condition is highly recommended.<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Does eating without rules and feeling good about food feel like a far-fetched dream? Maybe you\u2019ve seen one of the over two million Instagram posts with #intuitiveeating, and thought, that sounds great, but it would never work for me. Maybe you even tried intuitive eating but gave up because it just wasn\u2019t working. While social &hellip;<\/p>\n","protected":false},"author":3,"featured_media":4488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-4487","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4487","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4487"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4487\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/4488"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}