Dos and Don’ts for Healthy Intuitive Eating

Dos and Don’ts for Healthy Intuitive Eating

Intuitive eating is a mindfulness practice that helps connect the mind and the body. Taking into account how we feel, what we eat, and how satisfied we can help manage our weight and our mental health. Here are some important dos and don’ts that help develop a healthy intuitive eating mindset.

DO: Learn to distinguish between physical and emotional hunger.

One of the most important things to learn about intuitive eating is how to distinguish between physical and emotional hunger. Physical hunger is felt in the stomach and is often accompanied by a growling stomach or sensations of emptiness. Emotional hunger, on the other hand, is felt in the head and chest and is often accompanied by cravings or a feeling of emptiness. Learning to identify the difference between the two types of hunger is essential to being able to eat intuitively.

DON’T: Restrict or deprive yourself.

Restricting or depriving yourself is one of the worst things you can do when trying to develop a healthy intuitive eating mindset. When you restrict your food intake, you are more likely to crave the foods you’re trying to avoid, and you’re also more likely to binge on those foods when you finally do eat them. It’s much healthier to allow yourself to eat all foods in moderation and to listen to your body’s hunger and fullness cues.

DON’T: Compare yourself to others.

Comparing yourself to others is another surefire way to damage your intuitive eating mindset. When you compare yourself to others, you’re more likely to feel shame and guilt about the food you eat, and you’re less likely to trust your own body’s signals. It’s important to remember that everyone is different and that there is no “right” or “wrong” way to eat.

DO: Give yourself permission to make mistakes.

Nobody is perfect, and that includes those who practice intuitive eating. It’s important to give yourself permission to make mistakes, as long as you learn from them and don’t beat yourself up about them. If you eat something you didn’t intend to eat, or if you find yourself struggling to follow your intuition, don’t despair. Simply acknowledge the mistake, learn from it and move on.

DO: Seek support from others.

Intuitive eating can be a difficult process, and it’s often helpful to seek support from others. Whether you join a support group or chat with friends and family about your struggles, it’s important to have someone to talk to who understands what you’re going through.

DO: Journal about what foods work best for you.

Journaling is a great way to track your progress with intuitive eating. Keeping a food journal can help you identify the foods that work best for you, as well as the foods that you need to avoid. It can also help you keep track of your hunger and fullness levels, as well as your moods.

DO: Allow yourself unlimited options when it comes to eating.

When you practice intuitive eating, you have unlimited options when it comes to what you can eat. There are no “good” or “bad” foods, and you are free to eat whatever your body is craving. This freedom can be a bit daunting at first, but it’s an important part of developing a healthy relationship with food. 

DON’T: Label food good or bad.

Just as there are no “good” or “bad” foods when it comes to intuitive eating, there are also no good or bad labels for foods. When you start tofoods as good or bad, you’re more likely to feel guilty about eating them and less likely to trust your own body’s hunger and fullness cues.

DON’T: Focus on how you look, focus on how you feel.

One of the most important things to remember when following an intuitive eating approach is to focus on how you feel, not on how you look. When you focus on your weight and your appearance, you’re more likely to develop restrictive eating habits and body image issues. Instead, try to pay attention to how you feel after eating different foods,

DON’T: Forget the connection between eating and mental health.

Food is not just about physical health – it’s also about mental health. When you’re struggling with your mental health, it can be difficult to practice intuitive eating. If you’re struggling with mental health issues, it’s important to seek professional help in addition to following an intuitive eating approach.

What type of hungry are you?

Our bodies use hormones to alert us we are hungry. Physical hunger is triggered differently than emotional hunger. Learning the difference aids in developing a healthy intuitive eating mindset. Pay close attention to when and how your hunger is stimulated. Attend to physical hunger with food and find non-food related activities to redirect emotional hunger.

Physical Hunger:

Physical hunger is a result of the body needing food. It is usually easy to identify because it comes on gradually and predictably. Physical hunger is typically associated with stomach growling, feelings of emptiness, and lightheadedness.

Emotional Hunger:

Emotional hunger is triggered by thoughts, emotions, or memories. It is usually harder to identify because it comes on unexpectedly and is more difficult to satisfy. Emotional hunger is often associated with cravings, feelings of fullness, and eating when not hungry.

Now that you know the difference between physical and emotional hunger, you can start to pay closer attention to which type of hunger you are experiencing at any given moment. Learning to differentiate between the two will help you develop a healthy mindset when it comes to intuitive eating.

If you’re struggling with emotional hunger, try these tips:

-Identify the emotions that are triggering your cravings.

-Find non-food related activities to distract yourself from those emotions.

-Talk to a friend or therapist about your feelings.

-Practice self-care.

If you’re struggling with physical hunger, try these tips:

-Eat slowly and mindfully.

-Focus on how the food makes you feel, not on how it looks.

-Avoid restrictive diets and calorie counting.

-Drink plenty of water.

When it comes to intuitive eating, there are no set rules – you should listen to your own body and do what works best for you. However, following these tips can help you develop a healthier relationship with food and improve your mental health. 

Develop a food journal.

Our bodies respond well to certain foods. Tracking what you eat and how you feel afterward can help you create a menu that supports your energy and overall health. Experiment with a variety of foods and chart if they contribute or detract from your energy levels, mood, and satisfaction. This information will help you make better decisions about what to eat.

When you are struggling with restrictive thoughts, it is best to avoid tracking altogether. This may be a time where attending to emotional hunger takes precedence. Revisit food journaling when you feel more in control.

If you are interested in starting a food journal, consider the following tips:

-Record the time, date, and feelings associated with eating.

-Track what you ate and how much.

-Note how you felt after eating.

-Keep a journal of your energy levels, mood, and cravings.

Food is an important part of our lives, and it’s important to develop a healthy relationship with it. By paying close attention to your hunger, you can start to make better choices about what to eat – and when. With time and practice, you will develop a deeper understanding of your own body and what works best for you. 

The sky is the limit.

The wider variety you add to your diet, the more opportunity you have for a well-rounded diet that is healthy and interesting. Boredom is often cited as a reason for eating too much of the wrong thing. Enjoy trying new foods and give yourself the opportunity to explore a wide range of choices.