Kathryn Tollefson LMT
Customized Therapeutic Massage
What is Intuitive Eating?
The journey to becoming an Intuitive Eater is going to look different for each of us.
There are 10 basic principles, but ultimately, the goal of all of these principles is to help you reconnect with your individual internal signals and cues telling you what your body needs and what feels best, physically mentally and emotionally. Our goal is to help free you from all of the EXTERNAL pressures and “shoulds” about how you are “supposed to” eat, move and look so that you can feel your best AND feel at peace with food, movement and body.
It’s very important to understand that Intuitive Eating is NOT a weight loss program. You may or may not lose weight as you begin to embrace Intuitive Eating. Much of that will depend on your previous diet history and your body’s unique physiology. Embracing Intuitive Eating is about SO MUCH MORE than losing weight and I promise it is worth it. No weight loss has ever impacted my life in the ways that Intuitive Eating has.
My Intuitive Eating Story
When I first read the description of hitting "diet bottom" in Intuitive Eating, I felt like they were describing me and my life. I was tired of thinking and worrying about food all the time. I was at my heaviest weight ever and a slave to the daily weigh-in. I'd lost a lot of my connection to my inner hunger and satiety cues and my relationship with food was a mess. I regularly ate to distract or comfort myself and I was miserable in my body. I was unhappy eating and living this way and I was ready to do something about it, but after years on the diet roller coaster, I knew that another diet was not the answer. My journey towards becoming an intuitive eater has had such a profound and positive impact on my life and health that I was inspired to pursue my certification to share this way of life with more people.
The 10 Principles of Intuitive Eating
1. Reject the Diet Mentality
Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently. Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
2. Honor Your Hunger
Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food.
3. Make Peace with Food
Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt.
4. Challenge the Food Police
Scream a loud no to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The food police monitor the unreasonable rules that diet culture has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to Intuitive Eating.
5. Discover the Satisfaction Factor
The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes just the right amount of food for you to decide you’ve had “enough.”
6. Feel Your Fullness
In order to honor your fullness, you need to trust that you will give yourself the foods that you desire. Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is.
7. Cope with Your Emotions with Kindness
First, recognize that food restriction, both physically and mentally, can, in and of itself, trigger loss of control, which can feel like emotional eating. Find kind ways to comfort, nurture, distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you. But food won’t solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion.
8. Respect Your Body
Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. But mostly, respect your body so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body size or shape. All bodies deserve dignity.
9. Movement—Feel the Difference
Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm.
10. Honor Your Health—Gentle Nutrition
Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.