We’ve all been there. You open that packet of cookies and promise yourself ‘just one’. This quickly turns into the whole packet and you’re left feeling miserable and guilty. You follow it up the next day with a gym session and avoid high calorie food because you’re ‘trying to be good’. A few days later, it all falls apart again and you’re back into another set of cookies/chocolate/sweets/crisps. Food guilt is real, very real—and you’re not alone if you struggle with an unhealthy relationship with food. Here’s how intuitive eating can help you get in tune with your body and nourish it in a way that’s rewarding, not punishing, according to Sally O’Neil, better known as The Fit Foodie…
Know that you’re not alone
After years of restrictive eating, a stint with orthorexia and then binging to regain the weight, I have more than enough experience in emotionally-driven eating. After much experimenting, different diets and psychology appointments, I have FINALLY come to a happy balance with ‘intuitive eating’. It sounds complex, or some sort of new fad diet, but it is in fact quite the opposite. Listening to your natural appetite and hunger signals to determine when and how much you eat has been a COMPLETE game changer for me, and gifted me with complete food freedom. I can finally trust myself around a packet of cookies.
Listen up!
Thanks to my Clinical Nutrition studies, I’ve learnt to understand the body systems at play. Your brain and stomach are in constant communication with one another. A very smart section of your brain called the hypothalamus receives chemical messages from your gut letting you know when you are hungry or when you are satiated.
So what does that look like for me now I’ve mastered intuitive eating?
Here’s 3 simple steps to practice intuitive eating for yourself:
Try it every time you go to eat something for a week, and see what you learn about yourself. The results can be quite amazing!Firstly, don’t forget to ask yourself if there’s something else going on:
- Am I thirsty?
- Am I wanting to eat to avoid doing something uncomfortable or boring?
Once you’ve determined you are in fact wanting food, use this handy 3-step tool to suss out when is a good time to eat.
Step 1: Rate your hunger level on a scale of 1-10.
Step 2: Eat when you reach 7 on the scale.
Step 3: Stop when you reach 3. Remember it takes around 20 minutes for your body to realise it’s full, so take time to eating mindfully and savour your food.
When you’ve practised using this technique a number of times, it begins to become second nature (aka. INTUITIVE). Welcome to the club!!
It takes a little practice, but when you get the hang of it, your body will find it’s natural set point (aka. Homeostasis)- which is exactly where it loves to be. It’s where you thrive, feel nourished, and have energy in abundance. BRING IT ON.