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To eat intuitively, you may need to relearn how to trust your body. Distinguish between physical and emotional hunger:
Some of the concepts of intuitive eating have been around at least since the early 1970s, though the term wasn’t coined until 1995.
The program was built on the principle that diets don’t work and that lifestyle changes and personal care are more important for long-term health.
Emerging research suggests that intuitive eating is linked to healthier attitudes toward food and self-image, as well as that it can be learned through interventions.
Without judgment, start taking stock of your own eating behaviors and attitudes. When you eat, ask yourself if you’re experiencing physical or emotional hunger.
If it’s physical hunger, try to rank your hunger/fullness level on a scale of 1–10, from to stuffed. Aim to eat when you’re hungry but not starving. Stop when you’re comfortably full — not stuffed.
This is not a diet. Intuitive eating is an approach to health and food that emphasizes learning to give your body what it needs.
It doesn't involve rules related to how or what to eat, but it's based on a few principles.
With mindful eating, there is no explicit rejection of dieting.
Intuitive eating rejects the diet mentality altogether—that’s the biggest difference.
Intuitive eating does not guarantee weight loss.
Dietitians who work with intuitive eating often talk about the “set point” – the range (sometimes as wide as 10-20 lbs) of weight that your body naturally leans toward over time, whatever you do. Research into this theory is ongoing.