Fat diets are all around us, from TV adverts to Instagram fitness posts and magazines, to the point where not trying to lose weight can be seen as abnormal. But, given that dieting is counterproductive and contributes to weight gain due to its long-term effects on metabolism, is there a better, healthier way to ‘diet’ and achieve and maintain goals?
As a fitness and nutrition coach based in Basingstoke, Hampshire, it is my responsibility to not only educate my audience on all things fitness and food, but also to ensure that I help my audience safely lose and maintain weight through smart sustainable eating habits such as intuitive eating.
But what exactly is intuitive eating? And how do you know if this eating pattern is right for you? While I’m not here to tell you which ‘diet’ or lifestyle to follow, I hope to educate you on the various methods available to help you make an informed choice when starting your fitness and nutrition journey.
The ‘411’ on intuitive eating:
A non-diet approach to changing your eating habits is referred to as “intuitive eating.”
The National Eating Disorders Association defines intuitive eating as “trusting your body to make food choices that feel good for you without judging yourself or the influence of diet culture.”
We are all born with the ability to recognise when to eat and when to stop eating. We also understand and know what is pleasurable and satisfying. The influence of family, friends, media, and diet culture, on the other hand, causes most of us to become more disconnected and less trusting of our own internal wisdom when it comes to what we decide to put inside our bodies.
Intuitive eating in general is gaining popularity, particularly among young adults. According to a recent International Food Information Council consumer survey, 49 percent of people between the ages of 18 and 34 in the United Kingdom are familiar with the concept, and 60 percent are interested in learning more about mindful or intuitive eating.
Accepting a “diet mentality,” honouring your hunger and fullness, eating for satisfaction, respecting your body, and honouring your health are among the ten basic principles of intuitive eating.
Intuitive eating allows you to let go of food rigidity and eat in a way that feels good for your body.
But what exactly do these ten principles imply?
Here are a few tips for trusting your gut when it comes to intuitive eating, so you can make an informed decision about whether this ‘non-diet’ lifestyle is right for you.
- Reject the diet mentality – Step 1 of intuitive eating is easy… stop dieting.
- Recognise your hunger – Eat when your body tells you it’s hungry and stop when it tells you it’s full.
- Make peace with food – There are no forbidden foods. Allowing yourself to eat foods prohibited by restrictive diets alleviates any guilt you may feel about eating them. And once it is no longer forbidden, the food may no longer be as appealing. Eating what you want can make you feel more satisfied with your meal; if you deny yourself, you may end up snacking on unhealthy foods anyway.
- Challenge internal negative thoughts – Recognise and challenge internal negative thoughts that categorise foods as ‘good’ or ‘bad,’ leading to feelings of failure or guilt when you fail to stick to a diet plan.
- Understand when you’ve had enough – Consider your options before you eat. Monitor your hunger levels and eat only when you are hungry. Pause during the meal to consider how the food tastes and how full you are. Stop eating when you are satisfied, even if that means leaving food on the plate or declining dessert.
- Feel satisfied – Enjoy the eating experience. Eat nothing while driving, rushing to an appointment, or distracted (whether by television, work, or something else). According to studies, people who eat while doing something else are more likely to overeat, either at the time or at their next meal. Concentrate on your food while eating to appreciate and enjoy it.
- Find your coping mechanisms – We frequently use food to deal with our emotions when we are stressed, sad, bored, or lonely. While it may provide a temporary solution, it does not solve the problem. Find another way to deal with the emotion, whether it’s going for a walk or attempting to resolve the issues that are causing negative emotions.
- Respect your body – Because we are not all the same shape and size, we must let go of unrealistic body image expectations. Accepting and respecting your body at all sizes will help you feel better and make logical, rather than emotional, food and exercise choices.
- Move your body – Rather than exercising to burn calories, consider how it makes you feel. Rather than forcing yourself to do something you don’t enjoy, choose something you do enjoy, such as dancing, walking, running, gardening, or team sports.
- Enjoy it – Keep in mind that a single slip does not equal a fall. One meal or one day where you don’t eat particularly healthily won’t make a difference in the long run; what happens on the majority of days is what matters.
If intuitive eating has made you reconsider your eating habits and/or nutrition in general, come down to the Strength Centre, an all-inclusive gym in Basingstoke, to talk about how we can help you through in-person coaching, online coaching, and/or tailored nutritional coaching to ensure you’re not taking your first steps alone.
Peace and Love!