Intuitive Eating for Weight Loss

So you’ve tried dieting before, lost weight, and gained it all back after some time. Or maybe you’ve been dieting for some time but haven’t seen any reasonable changes in your weight. If any of these scenarios describes you, I’m here to tell you that there’s hope.

For the most part of my adult life, I’ve been going through one diet after the other, all in an attempt to lose weight. I tried a protein-based diet, lost weight, and gained it all back after six months. I tried a fruit and vegetable diet, lost weight, and gained it all back again.

It got so bad at some point that I even tried a carrot and cucumber diet, lost weight, only to regain it all during covid. That was when I decided to look for sustainable ways to lose weight and keep it off. 

During my research, I stumbled upon the concept of intuitive eating and its principles. Intrigued, I started practicing intuitive eating, and the results have been astonishing. If you’re at a point in your life where you’re seeking sustainable ways to lose weight, let me share with you what I’ve discovered.

What is intuitive eating for weight loss?

Intuitive eating is a nutritional approach that moves away from strict dietary rules and restrictions. Instead, it encourages you to develop a healthy relationship with food. The primary goal of intuitive eating is not necessarily weight loss but rather creating a balanced and positive atmosphere around food choices without placing any negative label on any food.

The underlying idea is that when you’re able to eat what you genuinely desire, your cravings and negative attitudes toward food gradually diminish. This shift in mindset and approach can lead to sustainable weight loss when practiced consistently and mindfully.

To better understand intuitive eating, let’s delve into its key principles.

Principles of intuitive eating

Intuitive eating is built upon several principles that aim to cultivate a healthier perspective on food and lifestyle in general

1. Reject Diets: Numerous studies have shown that diets simply don’t work in the long term. Many individuals experience initial weight loss while on a diet, only to regain the weight shortly after. This is because most diets involve calorie or food restrictions that are difficult to sustain over time. When the diet ends, weight often returns, sometimes with additional pounds. Recognize that diets are not the answer and focus instead on nurturing your body with balanced, nourishing foods.

2. Make Peace with Food: Food is not the enemy; overeating is the real issue. The purpose of food is to nourish your body and provide the energy you need to function. It’s important to shift away from the mindset of labeling foods as “good” or “bad.” Allowing yourself to enjoy a variety of foods in moderation, including those you genuinely want, creates a healthier and more sustainable approach. Over time, you’ll find that the allure of certain foods decreases as you learn to trust your body’s signals.

3. Eat When Hungry: One of the fundamental principles of intuitive eating is to eat when your body genuinely signals hunger. This may seem obvious, but many people eat for reasons other than physical hunger, such as emotional triggers like stress, loneliness, or boredom. Instead of turning to food as a coping mechanism, explore healthier alternatives to address those emotions. Consider seeking support from a therapist, confiding in a loved one, or engaging in productive activities that bring you joy. Personally, I’ve found solace in watching shows like “The Big Bang Theory” or playing chess to momentarily alleviate negative emotions before addressing the underlying issues later.

4. Listen for Signs of Fullness: Pay attention to your body’s cues of fullness during meals. This means being present and mindful while eating, allowing yourself to stop when you begin to feel satisfied. It’s okay to leave food on your plate or resist that last bite if your body signals it has had enough. With time and practice, you’ll become more attuned to your body’s signals, enabling you to adjust portion sizes accordingly.

5. Exercise and Enjoy Movement: Exercise is a vital part of a healthy lifestyle, not just for weight loss but also for overall well-being. Engaging in physical activities triggers the release of endorphins, the “happiness hormones,” which elevate mood and boost energy levels. When you exercise, start with activities you genuinely enjoy. Whether it’s a brisk walk in nature, running, hiking, or cycling, find something that brings you joy and incorporate it into your routine. That way, you can learn to be present and savor the experience rather than mindlessly going through the motions as you exercise.

How to start Intuitive eating for weight loss

If you’re interested in adopting intuitive eating for weight loss, you’ll need to train yourself to embrace its principles. While it may initially be challenging, especially if you’re accustomed to emotional eating or overeating, there are strategies that can help you succeed. One such method is incorporating intermittent fasting and extended fasts into your routine.

Fasting can assist in resetting your taste buds and digestive system, allowing you to enjoy your meals more fully rather than just going through the motions till your plate is empty. Begin by practicing intermittent fasting, where you restrict your eating window to 6 to 8 hours per day and fast for 16 to 18 hours.

As you progress, you’ll notice a reduction in cravings throughout the day, and your body will become attuned to genuine hunger cues. Over time, you’ll develop a better understanding of the difference between true hunger and appetite-driven cravings.

Can intuitive eating help you lose weight?

The short answer is yes. However, the success of intuitive eating for weight loss depends on your honesty and commitment to its principles. To fully comprehend this, it’s crucial to understand why weight gain occurs in the first place.

Weight gain is a result of consuming more energy (food) than your body burns on a daily basis. To lose weight, you need to create an energy deficit, prompting your body to utilize stored fat for energy. Intuitive eating, at its core, promotes a balance where you eat when truly hungry, stop when full, and engage in daily exercise to increase energy output.

By being honest with yourself about your hunger cues and avoiding emotional eating, you create the necessary energy deficit for weight loss. As you adopt intuitive eating principles and nourish your body with balanced meals, you’ll establish a healthier relationship with food. Over time, you’ll likely notice sustainable weight loss as your body adjusts and begins to utilize stored fat for energy.

In summary, intuitive eating for weight loss requires a positive mindset shift toward food, a rejection of diets, eating only when genuinely hungry, recognizing signs of fullness, and engaging in daily exercise. Practicing intermittent fasting can aid in the transition to intuitive eating and provide a foundation for you to start your weight loss journey.

FAQ

1. Can you lose weight on Intuitive eating?

Yes, it is possible to lose weight through intuitive eating. Intuitive eating promotes a balanced approach to food and encourages you to listen to your body’s hunger and fullness cues. By eating when genuinely hungry and stopping when satisfied, you create a healthier relationship with food and establish an energy deficit, which is necessary for weight loss.

2. Does intuitive eating work for obesity?

Intuitive eating can be beneficial for individuals dealing with obesity. By practicing intuitive eating, individuals dealing with obesity can become more aware of their eating habits, manage portion sizes and develop a healthier relationship with food and their bodies, which can lead to sustainable weight loss.

3. How long does it take to see results from intuitive eating?

The timeline for seeing results from intuitive eating can vary for each individual. It’s important to remember that intuitive eating is not a quick-fix diet but rather a long-term approach to developing a healthy relationship with food. Some people may notice positive changes in their eating habits and mindset within a few weeks, while others may take several months to fully embrace the principles of intuitive eating. The key is to be patient, consistent, and compassionate with yourself throughout the process.

4. How often should you eat when practicing intuitive eating?

When practicing intuitive eating, the frequency of your meals and snacks can vary depending on your hunger and fullness cues. The focus is on listening to your body and eating when you genuinely feel hungry rather than following strict mealtime schedules. Some people may feel hungry every 3-4 hours and prefer to have three main meals with a couple of snacks in between, while others may naturally gravitate towards fewer or more frequent meals. The key is to honor your body’s signals and eat when you truly need nourishment.