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.
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To eat intuitively, you may need to relearn how to trust your body. Distinguish between physical and emotional hunger:
It is a philosophy of eating that makes you the expert of your body and its hunger signals.
Essentially, it’s the opposite of a traditional diet. It doesn’t impose guidelines about what to avoid and what or when to eat.
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.
Intuitive eating involves coming to peace with your body’s needs, letting go of the guilt associated with eating and ending the struggle of rules.
The end result of intuitive eating has nothing to do with your weight.
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.
Rejects the diet mentality, promotes giving yourself permission to eat without labeling some foods "good” and others “bad,” acknowledging when you’re eating your feelings and accepting the body you have.
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