How to Start Intuitive Eating

Healthy Habits / By
Ditch the scales and eat intuitively for a healthier lifestyle

Your First Steps to Food Freedom

Starting with Intuitive Eating can feel like entering a whole new world, especially if you're used to diets, restrictive eating and food rules. Intuitive Eating is pretty much the opposite of all that. It’s about reconnecting with your body's innate wisdom and developing a healthier, more peaceful relationship with food.

10 Steps to Start your Intuitive Eating Journey

  1. Let go of dieting and ditch the scales

    Your very first step is to consciously decide to stop dieting.

    • Recognise and reject the false promises of diet culture.
    • Get rid of diet books and plans.
    • Put away the scales; focus on how food feels, not weight loss.


  2. Listen to your hunger

    3. Start paying attention to your body's hunger and fullness signals.

    • Ask, "Am I physically hungry?"
    • Learn to distinguish between physical and emotional hunger.
    • Eat when you’re hungry—don't wait until you're starving.
    • Keep a hunger journal and rate your hunger on a scale from 1-10.

     

  3. Embrace all foods

    4. Breaking free from food guilt includes making peace with all foods.

    • Allow yourself to eat any food.
    • Stop labelling foods as "good" or "bad."
    • Allow yourself to enjoy your favourite foods without restriction.
    • Start to think of food as neutral.

     

  4. Challenge the food police

    5. It’s time to silence that inner critic that judges your food choices.

    • Recognise and challenge negative thoughts about food.
    • Remind yourself that you're allowed to enjoy all kinds of food.
    • Practice self-compassion and kindness.

     

  5. Discover satisfaction

    6. Eating should be a pleasurable experience.

    • Savour your meals and pay attention to the taste, texture, and aroma of your food.
    • Create a pleasant eating environment.
    • Choose foods that you genuinely enjoy.

     

  6. Eat mindfully

    7. Mindful eating can help you reconnect with your body's cues.

    • Reconnect with your body's hunger cues.
    • Eat slowly and free from distractions.
    • Stop eating when you're comfortably satisfied, not stuffed.

     

  7. Respond to emotions kindly

    8. Emotional eating is a common struggle. Be compassionate with yourself.

    • Identify your emotional triggers.
    • Find healthy ways to manage your emotions, such as journaling, meditation, or talking to a friend.
    • Avoid using food as your sole coping method.

     

  8. Respect your body

    9. Body acceptance is a key component of Intuitive Eating.

    • Appreciate your body for all that it does.
    • Avoid comparing yourself to others.
    • Focus on taking care of your body, regardless of its size or shape.

     

  9. Enjoy movement

    10. Exercise should be something you enjoy, not a chore.

    • Choose activities that you find fun and engaging.
    • Focus on how movement makes you feel, rather than how many calories you burn.
    • Try new things, and find what you love.

     

  10. Gentle nutrition

    11. Intuitive Eating isn't about throwing good nutrition out the window.

    • Make food choices that support your overall health and well-being.
    • Focus on adding nourishing foods to your diet, rather than restricting certain foods.
    • Aim for progress, not perfection.

Intuitive Eating is a journey, not a destination. Be patient, practice self-compassion, and if you'd like some extra support, why not schedule a free discovery call with Laura, our certified Intuitive Eating practitioner?

 

Find Food Freedom with Intuitive Eating

Imagine feeling confident in your food choices, enjoying meals without guilt, and finally making peace with your body.

Choose one of our Intuitive Eating Programmes and get started today.

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